If you endured a bone or muscle injury at the gym or fitness center, you’ll require ample recovery time to get back on your feet. If you’re eager to get back to the gym, eating the proper foods will facilitate faster healing. Below are the three nutrients you should consume to quickly get back to your active lifestyle. 

What You Should Eat After a Gym Injury or Faster Healing

1. Omega-3 Fatty Acids

Found mostly in fish, nuts, and seeds, omega-3 fatty acids are essential to your recovery from muscle injuries. Known for their anti-inflammatory properties, omega-3s minimize your swelling to assist with circulation and pain. They may also help you maintain your muscle mass while you’re inactive during recovery. Additionally, they facilitate muscle growth, which makes them useful for restoring your muscle tissue. 

2. Protein & Calories

Your body will be using most of its nutrients and energy to heal, so you’ll need to make sure you’re getting enough protein and calories to keep it strong. Calories will make up for the extra energy that your body is using, but make sure you offset your increased intake by staying as active as your injury will allow to avoid weight gain. Proteins from meat, beans, nuts, and seeds will limit the reduction in muscle size and ability while you’re inactive and help regain the muscle mass after recovery, especially if combined with omega-3s.

3. Calcium & Vitamin D

Calcium and vitamin D work together to strengthen bones and teeth through remineralization and absorption, so they’re key in catalyzing recovery from bone injuries. Calcium can’t be properly absorbed by your body without vitamin D, so be sure to take both. Found in cheese, milk, yogurt, spinach, almonds, and fatty fish, calcium also contributes to healthy neural signals and muscle movements, aiding the healing of muscles, too. Vitamin D is created by your body from natural sunlight, but it can be found in fatty fishes, like salmon and herring, or you can invest in a supplement while healing.

Jeff’s Quest Health Club in Mahwah, NJ, has experienced personal trainers onsite who can help you achieve your fitness goals. Members enjoy amenities like a sauna and fully-stocked showers, and you can participate in group workouts like cycling and yoga classes. Learn about their fitness center services online, and call (201) 462-3030 to start your membership today.