FOOD TECHNOLOGY

Detailed explanation-1: -Vitamin C helps your body make collagen, which helps maintain the integrity of your bones, muscles, skin, and tendons ( 9, 19 ). Vitamin C is also important for wound healing ( 9, 20 ). Therefore, getting enough vitamin C in your diet is a great way to help your body rebuild tissue after an injury.

Detailed explanation-2: -[8] state that adequate protein intake per day (1.2–1.6 g/kg or 1.4–2.0 g/kg) and a protein intake close to physical activity stimulate muscle recovery.

Detailed explanation-3: -Fatty fish Fatty fish like sardines, salmon, and trout are excellent sources of nutrients that your body needs for muscle recovery. Mainly, fish is a highly bioavailable source of protein, a macronutrient that facilitates muscle repair-the process of regenerating muscle cells after exercise-induced damage ( 12 ).

Detailed explanation-4: -Bananas. Bananas are an easy-to-digest source of complex carbs that can help spike your insulin just enough to drive protein into your muscle and stimulate muscle rebuilding and growth. They’re also a great source of the electrolyte potassium, which research suggests may help reduce muscle soreness post-gym.