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Muscle Recovery Foods
Table of Contents
List of Power Recovery Foods for Muscle
As I observe my friend dedicated to body workouts, I’ve come across the advice provided by his nutritionist. Whether he’s focusing on specific body parts or recovering from intense sessions, prioritizing muscle recovery is key. The nutritionist emphasizes the importance of incorporating an ample source of protein into his diet, recommending an intake ranging from 1.1 to 1.4 grams per kilogram of body weight, tailored to his fitness goals. Join us in discovering the various foods that support natural muscle recovery.
Suggested Muscle Recovery Foods
Almonds [Muscle Recovery Foods ]
In my friend’s muscle recovery journey, almonds take center stage as a nutritional powerhouse. Beyond their protein-rich profile, the omega-3 fatty acids, a form of good cholesterol, found in almonds play a crucial role. Not only does the protein aid in strengthening body mass development, but the excellent cholesterol also works to alleviate potential inflammation within the body. Together, they contribute to his holistic approach to muscle recovery.
Banana and Peanut Butter [Muscle Recovery Foods ]
I’ve observed that my friend also includes bananas in his nutrition plan. The dynamic combination of banana and peanut butter forms a power duo, enhancing the potassium content in his body. This ample supply of potassium serves as an energy boost, stimulating the improvement of body mass and overall vitality.
Cottage Cheese [Muscle Recovery Foods ]
In my friend’s muscle recovery routine, a cup of cottage cheese emerges as a protein powerhouse, providing approximately 14 grams of protein. Whether consumed on its own or blended creatively, such as with a bowl of fruits or incorporated into a shake or smoothie, it proves to be a versatile and delicious addition to his meals.
Cow’s Milk [Muscle Recovery Foods ]
Contrary to the misconception that cow’s milk is solely a calcium source, it’s worth noting its substantial protein content. In my friend’s nutritional strategy for muscle recovery, cow’s milk plays a dual role. Not only does it contribute to meeting the body’s protein needs, but it also aids in the seamless absorption of nutrients.
Chicken [Muscle Recovery Foods ]
Recognizing chicken as a protein powerhouse, my friend, dedicated to rigorous muscle building, incorporates it into his diet alongside vegetables. The versatility of chicken makes it a convenient choice for daily meals, and its widespread availability simplifies the inclusion of this protein-rich food in various dishes. All it takes is a bit of creativity to pair it with complementary ingredients.
Chickpeas [Muscle Recovery Foods ]
Chickpeas, also popularly known as garbanzo beans, offer versatility in preparation—whether boiled or roasted. Their rich combination of fiber and protein makes them an ideal addition to a muscle-building diet. For those recovering from injuries and aiming to repair their muscles, incorporating an adequate amount of chickpeas serves as a nutritious and effective food booster.
Edamame [Muscle Recovery Foods ]
Edamame beans, being rich in both carbohydrates and protein, become a valuable asset in targeting muscle repair. Especially for individuals who prefer plant-based sources of protein, opting for alternatives like edamame can work wonders in the realm of muscle recovery.
Eggs [Muscle Recovery Foods ]
In my friend’s quest for a quick and easy protein source, eggs take the spotlight. Some athletes, including my friend, go the extra mile by consuming them raw to maximize their protein benefits. However, the versatile egg can also be enjoyed cooked, either boiled or fried. Yet, the preferred methods for optimal benefits are either raw or boiled.
Greek Yogurt [Muscle Recovery Foods ]
When it comes to fostering body mass development, my friend suggests steering away from conventional non-dairy yogurts and opting for the richness of Greek yogurt. Elevating the taste experience, he recommends enhancing it with toppings like berries or other fruits. It’s a delicious twist to support those muscle-building goals!
Tuna [Muscle Recovery Foods ]
Delving into the protein-rich realm, a mere three ounces of tuna delivers a whopping 22 grams of protein! Whether it’s canned, boiled, sautéed, or prepared in any culinary fashion, tuna proves to be a versatile and nutritious option. Pairing it with crackers or assorted vegetables adds a delightful twist to the experience.
Transitioning from protein sources to the broader significance of muscle recovery and building, it’s crucial to emphasize that it extends beyond a mere trend for physique enthusiasts. Rather, it stands as a necessity for everyone. The correlation between muscle mass and fat reduction is pivotal. More muscles equate to less fat, fostering a leaner and firmer physique rather than being burdened with excess fats.
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References
- Carbone, J. W., & Pasiakos, S. M. (2019). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 11(5), 1136. https://doi.org/10.3390/nu11051136
- BEST MUSCLE RECOVERY FOODS THAT ARE EASILY ACCESSIBLE
- Cao JJ, Pasiakos SM, Margolis LM, et al. Calcium homeostasis and bone metabolic responses to high-protein diets during energy deficit in healthy young adults: a randomized controlled trial. Am J Clin Nutr. 2014;99(2):400–407. DOI: 10.3945/ajcn.113.073809
- Ismail, I., & Joo, S. T. (2017). Poultry Meat Quality in Relation to Muscle Growth and Muscle Fiber Characteristics. Korean Journal for food science of animal resources, 37(6), 873–883. https://doi.org/10.5851/kosfa.2017.37.6.87
- Nieman, D. C., Gillitt, N. D., Sha, W., Esposito, D., & Ramamoorthy, S. (2018). Metabolic recovery from heavy exertion following banana compared to sugar beverage or water only ingestion: A randomized, crossover trial. PloS one, 13(3), e0194843. https://doi.org/10.1371/journal.pone.0194843
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- Muscle Recovery Foods
Tuna
Social Media platforms to be sold:
Foodpanda, Grab, Instagram, Facebook, Facebook Marketplace Maxim, Shopee, Lazada
There are many classifications of tuna, from canned, boiled, grilled, sauteed. The abundance of tuna is plentiful since we live in a marine rich ecosystem, where people rely on fishing as a way of living. The properties of tuna are beneficial to muscle growth, repair and serve as an alternative for different forms of protein such as beef. chicken , and etc. As an entrepreneur I can see the potential of this product. My target market would be people who are fitness enthusiasts, and people who go to the gym.
For the social media platforms, I would like to sell them to the following platforms mentioned above. These platforms are where people spend their time the most, and people nowadays rely on these platforms for their mental, physical, and spiritual health.
Greek Yogurt
Social Media platforms to be sold:
Foodpanda, Grab, Instagram, Facebook, Facebook Marketplace Maxim, Shopee, Lazada
Greek yogurt is a rare yet beneficial property for achieving muscle growth, also elevating the taste experience, also a good source of protein. My target market would be the people looking to achieve their body goals.
The first product I would sell online would be ‘Organic Protein Peanut Butter Banana Chips’. Think your usual banana chips but with a peanut butter twist. Bananas coated in peanut butter and dehydrated NOT fried! Packed in an airtight aesthetic plastic container.
It would then be sold on its own website and can be delivered nationwide due to its longer shelf life. Marketed on Facebook pages, particularly targeting health and wellness groups, ideally endurance athletes (triathletes, marathon runners, mountain climbers, hikers, spartan racers etc…) But people from other areas of life are very welcome too, of course.
Why this specific group of people? That’s because banana and peanut butter is often used as a source of quick energy pre and post workout/competition.
Why peanut butter banana chips? Well, banana chips are very common whether or not you are into fitness or health. However, banana chips FLAVORED in organic peanut butter is definitely one that hasn’t quite made a grand entrance in the dehydrated food market YET.
It’s a quick and tasty bite perfect for your post workout and competition snack. Yum!
—–
The second type of product that I would sell online its own website (locally) would definitely be “Frozen (pre-cooked) Chickpea Patties.”
Not just perfect for avid fitness enthusiasts but also for our vegan friends! Instead of your regular burger patty, you have a deliciously spiced dairy and gluten free chickpea version. Similar to the likes of the middle eastern falafel (chickpea meatball) you can find yourself enjoying the same flavors (in hamburger form) between 2 freshly toasted sourdough slices, on a bed of tomato penne pasta or even on its own because it’s THAT good.
And the best part? Because it comes pre-cooked and frozen, you literally can just slap it in your oven toaster, skillet or microwave for 5 mins and it’s ready to be enjoyed!
You can find this local product in our website and definitely marketed on Instagram for our clean eating and health-conscious customers. We deliver straight to the customers, and they can also opt to visit the local shop for pick-up.
Making a product to serve a market is a rigorous task, especially trying to serve a broad market. However, if I am given the task of creating a muscle-building product, my target market would be the skinny population, hard gainers, ectomorphs, or those with fast metabolism. Those people who have a hard time gaining mass.
To those people who desire a healthier approach to muscle building and prefer to avoid commercial “mass gainers,” I strongly suggest going for liquid or digestible protein products such as smoothies.
Two products chosen are the banana and peanut butter smoothie and Greek yogurt.
Banana and peanut butter is a common muscle recovery smoothie recipe but my business will offer unique blends of the product to provide consumers with tasty and sweet smoothies rather than tasting only nutty flavors.
The greek yogurt recipe will be formulated in such a way that it’s tasty and has unique ingredients inside it.
I will be creating a website in GoDaddy that will contain a file of the recipes of the two products. If consumers are interested in purchasing the recipe, they will have to enter GoDaddy online store and purchase the recipe using Paypal.
BANANA- I choose this all of those product ’cause I can make this banana into a banana loaf or a banana milkshake. I can sell it Food panda or Grab.
Almonds- I can make almonds into milk or a dried almonds. and also I can sell it online through food panda and grab.
The first potential product would be the honey almond butter spread since they are rich in protein and can help in strengthening the body. Those who enjoy eating spreads, especially with bread, would be the target market. The platforms I choose to sell and advertise this product would be the social media such as Facebook and Instagram. I chose these platforms because people nowadays are into the internet especially the generation we have right now.
The second potential product is the banana and peanut butter since it can be made into a smoothie which can provide a lot of potassium which gives us the energy to stay active and peanut butter is rich in protein even for those people who are vegetarian. Making it into a smoothie will be easier to consume since it will be in liquid form. The platforms I choose to sell and advertise this product would be the social media such as Facebook and Instagram. Because the business and the customer can communicate through these platforms, it will be easier for customers to purchase the product.
The two products that will sell both physical and online are yogurt and banana. Yogurt has a lot of benefits especially it can help the digestive system of our body. Some yogurt may contain probiotics that aids our immune system. Yogurt is naturally sweetened and creamy by the bananas, which makes it a delicious and nutritious choice for breakfast or a snack. They can be sold through online by using different social media platforms such as facebook, instagram, and tiktok. It could be also sold through online delivery platforms in terms of foodpanda, grab, and maxim. The engagement in selling these two product depends on how you advertise that product by attracting social media users through alluring advertisements.
The first product that I will made is the combination of chicken, banana and egg I will make it as a dish it will be a service as served to be a healthy food. this is served as soup. the chicken will be crumbled and the egg will be crumbled also and the banana will crushed as one process to be made as soup.
The second product that I will made is the tuna poured with cottage cheese for the flavorful and more healthy food. the combined cheese and tuna called “cheesy tuna” both of goods are rich in bones so it will be good to consume as fresh
Based on the article I have read, The product I chose to develop is greek yogurt. The plan is to incorporate fruits mixed with nuts, granola, etc with the greek yogurt and make it as a popsicle or a healthy snack for breakfast. I will be utilizing Instagram to post about the product
The second product I would want to develop is the chickpeas. Turning chickpeas into pizza doughs and would sell it to supermarkets and other pizza places. I will be using instagram to promote the product
food items that can be sold online:
1.Almonds
social media platforms to sold the almonds:
*food panda
*grab food
*facebook
*instagram
*shopee
*lazada
*maxim
Justification: One of the products I want to create and sell online is the almonds, for the reason that almonds is underrated but have high demands on selected market like homemade manufacturers like us entrepreneurs, Also for the reason that I want to advertise almonds because it is present to majority of our favorite desserts but we disregard it as a raw material. Maybe we entrepreneurs can make an industry out of it.
I want to sell it in the following online platforms for the following reasons:
-Food panda, grab food and maxim
I want it to be available in these platforms for the local delivery of the product, also because it is currently the platform with high demand to deliver locally. Also because it is a great platform to advertise your product because of its great graphics.
-facebook and instagram
I want to sell it on facebook and instagram for the reason that it is the top social media platform that is used by the majority of people. It is a perfect platform to advertise the product and also sell it as it has a new update to where you can sell your product called “marketplace”
-shoppee and lazada
I want to sell it in shoppee and lazada for the reason that I want to sell it nationally and not only locally. Also as an additional advertisement
2.Tuna
social media platforms to sold the tuna:
Justification: another product that I want to sell online is the tuna for the reason that it not a common food for the majority of the people/market in negros, that some consider it a special food (not the food in can). Another reason is because it is one of my favorite seafoods. But I think that I will only sell it in the region (Negros Occidental) for the reason that it can easily spoil and I want to provide it hot in the costumers. Specifically, in Bacolod city and Talisay City and selected cities near those cities.
social media platforms to sold the almonds:
*food panda
*grab food
*facebook
*instagram
*maxim
I want to sell it in the following online platforms for the following reasons:
-Food panda, grab food and maxim
I want it to be available in these platforms for the local delivery of the product, also because it is currently the platform with high demand to deliver locally. Also because it is a great platform to advertise your product because of its great graphics.
-facebook and instagram
I want to sell it on facebook and instagram for the reason that it is the top social media platform that is used by the majority of people. It is a perfect platform to advertise the product and also sell it as it has a new update to where you can sell your product called “marketplace”
Product #1: Almonds
Social Media Platforms: Facebook, Instagram, and Tiktok.
E-Commerce Platforms: Grab Food, Food Panda, Facebook Meta, Facebook Marketplace, Shopee, Lazada, and Tiktok Shop.
Courier Platforms: Maxim, JNT, NinjaVan, LBC, Shopee Express, and Grab.
Why: I chose Almonds as my product #1 because Almond is a well-known product in E-Commerce, online stores, and physical stores. Almonds has been used for so many years in the Culinary Industry and Almonds are also consumed just the way it is. Almonds are also good in muscle recovery as per the facts given in this article.
Product #2: Tuna
Social Media Platforms: Facebook and Instagram.
E-Commerce Platforms: Grab Food, Food Panda, Facebook Meta, and Facebook Marketplace.
Courier Platforms: Maxim and Grab.
Why: I chose Tuna as my product #2 because Tuna has been popular in terms of people’s choice in Seafood options in the Philippines. A lot of delicious dishes has been created with Tuna and this made me think that Tuna is a perfect choice for E-commerce. But with the natural qualities Tuna has, this can be sold locally or within the area of the distributor’s location in order to provide it FRESH.
Product #1
ALMONDS
Social media platforms: facebook and instagram, Food Panda, Grabfood,facebook meta, facebook marketplace
Benefits of almonds:
Their protein-rich profile, the omega-3 fatty acids, a form of good cholesterol, found in almonds play a crucial role. Not only does the protein aid in strengthening body mass development, but the excellent cholesterol also works to alleviate potential inflammation within the body.
I want to sell it to the following online platforms for the following reasons:
Maxim, Food panda & GrabFood..
I want it available on these platforms for the local delivery of the product.
Product #2
Cow’s milk
Social media platforms: facebook and instagram, Food Panda, Grabfood,facebook meta, facebook marketplace
Benefits of cows milk:
Contrary to popular belief, cow’s milk contains a significant amount of protein in addition to calcium. Cow’s milk serves two purposes in my friend’s muscle recovery eating plan. It not only helps the body satisfy its protein requirements, but it also aids in the efficient absorption of nutrients.
I want to sell it to the following online platforms for the following reasons:
Maxim, Food panda & GrabFood..
I want it available on these platforms for the local delivery of the product.
Based on the article I have read, the product that can be developed is Yogurt Bowls/Acai Bowls which can. Acai Bowls have benefits such as protein, it can boost your energy, it contains antioxidants and minerals which aids in a fast muscle recovery. Acai Bowls are made mainly of fruits and greek yogurt which can be topped with more fruits, granola, cereal, etc. This product can be sold both online and on a physical store. For online, orders can be made and a weekly subscription box can be offered. For physical stores, it can be as a form of consignment to convenient stores near gyms.
Another product that can be developed is, a chickpeas food bowl as chickpeas itself is an incredible pre-workout snack it can be even more nourishing when paired with other ingredients such as tofu, cucumber, and many more. This product can be sold both online and on a physical store. For online, orders can be made and a weekly subscription box can be offered. For physical stores, it can be as a form of consignment to convenient stores near gyms.
#1 Greek Yogurt [Muscle Recovery Foods]
Yogurt is a ready-to-eat snack food that is packed with protein, calcium, and probiotics. It’s a perfect choice for people who lead busy lives and want to maintain their families and their own health. E-commerce merchants may be able to satisfy these customer demands with shelf-stable yogurt and yogurt drinks. These products are ideal for storage in pickup lockers because they don’t need to be cooled and there isn’t any chance of their going bad. Additionally, they do away with worries about temperature while fulfilling orders for curbside pickup and home delivery. You need a logistics when it comes to E-commerce business, and it is good in the market to those people who loves healthy lifestyle.
Platforms: Facebook, TikTok Shop, Supermarket online digital & Instagram.
Logistics/Courier: CARGOCAPEX, JNT, SHOPEE EXPRESS & LBC
#2 Almonds [Muscle Recovery Foods]
For me almonds are good for long term product especially when it got sealed also it is handy for those people who loves to gym especially, packed almonds just like a small, sealed plastic.
E-commerce can be a worldwide market which you will use logistics to transfer your product. Mostly all the pre-packed you can see inside the supermarket that there is a peanut, almonds and other long-term products.
platforms: Facebook, TikTok Shop, Supermarket online digital & Instagram.
Logistics/Courier: CARGOCAPEX, JNT, SHOPEE EXPRESS & LBC
A lot of product ideas came to my mind after i read the article. First is Froyo fusion bites. It’s a bite-sized frozen yogurt
eats made with greek yogurt, peanut butter, and almonds. Next product is cottage cheese dips and spreads. I think these products are great to sell on social media platforms such as facebook market place, tiktok, and instagram!
Out of all the foods presented, both the Greek yogurt and edamame are the products that can be sold in the market. First, as people are more into healthy lifestyle, edamame can be added to their nutritional meal plan. With this, an edamame sandwich product will be a good source for people that needs a healthy and fulfilling snack. It can be an on-the-go food, especially to busy people and athletes. Second, for the Greek yogurt it can be made into a product that can be put into jars mixed with fruits of choice or other toppings preferred. Sealed in jars that can be carried and eaten anywhere by the consumers. Both products can be displayed through social media platforms, such as Facebook and Instagram. These platforms are the most commonly used and convenient to people as everyone are active online, and it can be viewed instantly through advertising or boosting of the posts.
The Two Products
1. Frozen Yogurt i’ll be making one of the product and it has made one of the list above which is the GREEK YOGURT, frozen yogurt can be eaten after gym or workout and it is also healthy with the added fruits that is mentioned above which is banana and almonds.
2. Nutribar, which is the main ingredient of this is ALMONDS, it can add honey or other dark chocolate ingredient that can be combined as a NUTRIBAR, it can be eaten after workout and your gym session.
The platform i will be using for both products are social media platforms such as facebook and instagram . I will link these products to delivery services such as FOODPANDA, Grab Food and Maxim Delivery for the hassle free and easier to sell these products in these platforms.