HUMAN NUTRITION

Detailed explanation-1: -Protein-rich foods. Protein is an important building block for many tissues in your body, including muscle. Fiber-rich foods. 3. Fruits and vegetables rich in vitamin C. Omega-3 fatty acids. Zinc-rich foods. Vitamin D-and calcium-rich foods. Creatine. Glucosamine. 11-Apr-2022

Detailed explanation-2: -How much protein do you need for muscle recovery? “Protein synthesis” is the scientific way of saying “repairing and growing muscle.” Post-exercise intake of about 0.2–0.5 grams of protein per kilogram of body weight (g/kg) has been shown to increase this muscle protein synthesis.

Detailed explanation-3: -[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.