Diet that supports recovery and sleep

Quality sleep is the best way to soothe the nervous system and recover effectively. The right diet is also an important factor. Find out what to eat to achieve your goals.

09 July 2024

A diet for better recovery – the most important rules

The human body constantly regenerates cells in a natural way and carries out metabolic processes to get rid of unnecessary components and provide those needed by the cells to function. Regenerative processes require appropriate driving forces, which (to put it in general terms) come from:

quality sleep and rest,
movement (especially outdoors),
fluids you supply and
meals you eat.

A nutritious diet is necessary to directly improve recovery, as well as other factors that make it possible. Well-composed meals promote healthy sleep, maximize the benefits of exercise and facilitate relaxation through their relaxing effects on the nervous system.

If you are going through a rough patch, don't get enough sleep or have little time to rest, compose a proper menu. Here are the most important ingredients:

Protein for better recovery

Protein is the most important macronutrient for regeneration of any system, especially the muscular and nervous systems. Each meal should contain an adequate serving of protein (ideally >20 g). Protein is composed of various amino acids:

Tryptophan is known as an amino acid that improves mood and supports healthy sleep. It is the main ingredient used in the production of melatonin, which regulates the circadian rhythm and makes it easier to fall asleep.
Valine, leucine, and isoleucine (otherwise known as BCAAs) are amino acids that facilitate post-exercise recovery, especially muscle recovery.
Glutamine is an amino acid that prevents tissue ischemia. It has antioxidant effects and contributes to muscle recovery.

Every protein contains amino acids (in varying proportions), so all protein sources can be considered as products that promote tissue repair and regeneration. Consequently, it is necessary to ensure that a good source of protein is included in every meal. A daily supply of sufficient protein not only promotes muscle building and recovery, but is crucial for the proper functioning of the entire body. It is also worth remembering that the right portion of protein for dinner is 15-25 g.

Antioxidants against cell damage

Antioxidants are a large group of powerful molecules that are excellent at protecting cells from damage. The antioxidant group includes vitamins C, E and A, as well as other molecules present primarily in plant foods. Among the most recognized antioxidants are:

Lutein from green leafy plants (e.g. kale, spinach, broccoli, zucchini),
Zeaxanthin from vegetables: corn, broccoli, spinach, pumpkin or peppers,
Lycopene from tomatoes and tomato preserves,
Carotenoids from carrots, sweet potatoes, oranges and other orange vegetables and fruits,
Flavonoids from all vegetables and fruits, as well as tea and infusions,
Anthocyanins from red grapes, blueberries, currants, and chokeberries.

Antioxidants are a must-have in any nutritious recovery meal and in dinner. First of all, they prevent damage to cells and their DNA structure, thus reducing the harmful effects of free radicals on health. The result? Delayed aging, prevention of chronic diseases, better sleep, soothing of the nervous system, reduced overall inflammation in the body and improved overall well-being. For antioxidants to work effectively, you need to consume them regularly.

Here are some practical tips for increasing the supply of antioxidants in meals:

Include a serving of vegetables or fruit in every meal. Make sure you eat at least 500 g of them a day (ideally, 800 g).
Ensure a variety of food (especially of plant origin). This will provide your body with a variety of antioxidants.
In addition to water between meals, drink antioxidant-rich beverages: tea, herbal infusions, and coffee.
Season your dishes with natural spices and herbs, as they are a rich source of antioxidants.
Sprinkle sandwiches, salads, soups and one-pot dishes with seeds and nuts, which provide invaluable antioxidants in a natural form.
Use unrefined oils rather than processed fats.

Omega-3 fatty acids reduce inflammation

Omega-3 fatty acids are one of the most important components of a healthy diet aimed at supporting sleep, recovery and overall nervous system health. They reduce inflammation, promote better recovery, have a positive effect on heart and brain health, and allow you to take care of good eyesight. Omega-3 fatty acids affect literally every cell in the body.

To ensure that you get enough omega-3 fatty acids in your diet, it is recommended that you eat oily marine fish once or twice a week. However, Poles still eat too little of it, nearly half as much as an average European.

You can also get omega-3 fatty acids from other sources, such as:

Chia seeds (17.53 g/100 g),
Flaxseed (22.49 g/100 g),
Walnuts (9 g/100 g),
Hemp seeds (9 g/100 g),
Flaxseed oil (53 g/100 g),
Camelina oil (17 g/100 g), and
Canola oil (9 g/100 g).

The above products contain valuable omega-3 acids, but the majority is alpha-linolenic acid (ALA), which undergoes little conversion to active EPA and DHA in the body. It is EPA and DHA that have the greatest impact on and soothe the nervous system. EPA and DHA:

regulate the production of neurotransmitters, including dopamine and serotonin,
have anti-inflammatory effects and prevent nervous system dysfunction,
increase neuroplasticity and promote adaptation of the nervous system to changes in the environment and surroundings, which allows it to better cope with stress.

Include omega-3 supplementation if you don't like fish or don't eat it for any other reason. The suggested dose is 250 mg (EPA+DHA) per day.

A dose of carbohydrates

The infamous carbohydrates perform many important regenerative functions in the body:

They replenish muscle glycogen after exercise, which allows you to restore full muscle performance.
They reduce the breakdown of muscle proteins. Carbohydrates are a source of energy for the body, and so they reduce the need to break down muscle proteins for energy.
They reduce the feeling of fatigue after a workout and shorten the time needed for recovery.
They ensure electrolyte balance. Carbohydrate sources (e.g., fruit, vegetables) are often also a source of potassium, magnesium, calcium or sodium. Proper electrolyte balance is crucial for good muscle recovery and nervous system function.

Not all carbohydrates will work well in every situation. If you're looking for accelerated recovery after exercise, you can go for refined carbohydrates that are quickly absorbed and provide immediate glucose (e.g. white bread, white rice or honey). As regards sleep support and overall performance, unrefined carbohydrates with a lower glycemic load will do better, as they take longer to release energy and provide valuable fiber.

Meet the best products to support recovery

In addition to general nutrients that support regeneration, there is also a valuable and practical list of specific products that can proudly bear the title of “superfoods” for recovery.

Berries

It is no exaggeration to say that berries are true superfoods for every organ – from the brain to the heart and liver to the skin. Blueberries, raspberries, strawberries, blackberries, currants or whortleberries are extremely rich in antioxidants, especially anthocyanins. They support the repair function of the nervous system and prevent oxidative stress. According to research, flavonoids from the fruit promote brain health and have a soothing effect on the nervous system.

Eggs

Eggs are an excellent source of amino acids, including tryptophan, a particularly valuable neurotransmitter for combating excessive stress and stimulation of the nervous system. In layman’s terms, tryptophan is also called a dietary source of melatonin because the body converts it into that hormone.

There are even some single studies suggesting that insufficient protein (including tryptophan) in the diet can lead to increased symptoms of depression and generalized anxiety. Although eggs are associated with breakfast, you can also benefit by incorporating them in your dinner. They will be perfect as part of a recovery-supporting evening meal.

Green tea

Green tea is an excellent source of theanine, a molecule of extraordinary importance for brain and nervous system health. It is because of theanine that green tea has gained a reputation for being very healthy. According to some studies, an increased supply of theanine can:

lower your cortisol levels,
reduce the level of subjectively perceived stress, and
increase the secretion of important neurotransmitters (GABA, dopamine, serotonin), which have a relaxing effect on the entire nervous system.

Theanine is not the only reason for why you should drink green tea regularly. This longevity drink also contains the antioxidant EGCG, which benefits the brain and nervous system. Some studies suggest that theanine and EGCG may even have a synergistic effect, that is, be even more effective in combination – which is as they naturally occur in green tea.

Drinking green tea before bed can only be recommended for people with low caffeine sensitivity. A cup (230 ml) of green tea provides about 30-50 mg of caffeine. People with a high sensitivity to that molecule may have difficulty sleeping – if that is your case, you’d better drink it during the first half of the day.

Salmon and other fatty sea fish

Salmon and other oily sea fish contain valuable omega-3 fatty acids, which are extremely important for the proper functioning of the brain and the entire nervous system.

Just a small portion (50-150 g) of oily sea fish consumed twice a week is enough to ensure an optimal dose of valuable EPA and DHA acids. To ensure that you get the suggested serving (250 mg) of EPA and DHA, you only need to eat 61 grams of salmon per week!

Other fatty marine fish: mackerel, sardines, halibut, herring or sprats, are an excellent alternative to salmon.

Chamomile

Chamomile has been known in folk medicine for its calming properties for centuries. Those properties are also confirmed by scientific studies. Chamomile has antioxidant and anti-inflammatory properties, soothing the nervous system and promoting recovery.

Chamomile infusions can regulate the natural secretion of GABA, serotonin or dopamine, and these directly affect our mood and well-being.

Several promising studies have been conducted in which chamomile extracts were administered to people with anxiety disorders, and the results were positive. Chamomile extract is a far more concentrated form than the infusion itself, but it is reasonable to think that chamomile tea will work similarly, though perhaps with less intensity. Chamomile also has the advantage of being caffeine-free. So it is safe to drink it in the evening, even right before bedtime.

Kiwi

Kiwi is a fruit known for its high vitamin C content and properties that promote good sleep. Kiwi is rich in antioxidants and contains natural serotonin. According to research, two kiwi fruits before bed will help you:

fall asleep faster,
sleep longer, and
improve the quality of your sleep.

Thus, kiwi fruit supports the best of all natural mechanisms for better recovery which is sleep. It is during sleep that all systems, including the most important nervous system, regenerate most intensively.

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