As a post-workout meal, it is advised to prioritise the foods best for muscle recovery. Before you start to wonder which foods are best for muscle recovery? To heal damaged muscle tissue and promote training adaptations, protein is required.

To replace lost muscle and replenish liver glycogen, carbohydrates are required food for muscle recovery. To replace body water and electrolytes lost through sweat, fluids are required. To promote emotional well-being and healthy brain function, sleep or another form of rest is needed.

The ultimate post-training recovery drink! Research shows that consuming milk after endurance or resistance exercise is more effective for replenishing glycogen stores, stimulating muscle protein synthesis and rehydration than any commercially available sports supplement. Milk is also rich in calcium to promote bone health.

It may also be a better option than carbohydrate drinks for dieters as it offers a greater feeling of satiety, likely attributable to its protein content.

If you are focusing on fat loss then opt for semi-skimmed or skimmed milk for reduced calories. Otherwise whole milk is recommended for enhanced nutrient availability as the fat promotes the absorption and transport of fat-soluble vitamins and minerals. A pint of whole milk is a cheap and highly beneficial source of nutrients to maximise muscle recovery after any exhaustive exercise.

High-glycaemic index GI carbohydrates are considered superior to low-GI carbohydrates as post-exercise muscle recovery foods based on their ability to rapidly break it down into sugar and store it as glycogen.

However this theory is aligned to individuals particularly athletes who train multiple times per day with short recovery periods between sessions. White potatoes are considered high-GI whereas sweet potatoes have a low-GI.

If training sessions are more than 24 hours apart then the type of potato may not influence subsequent performance, but if they are as short as 3 hours apart then choose white potatoes for increased carbohydrate availability in the second session.

As well as being rich in protein and low in fat, including liver twice per week will significantly boost micronutrient availability to maximise muscle recovery and various physiological functions that are pivotal for performance.

Salmon, mackerel, trout and sardines are all types of oily fish that are rich in omega-3 fatty acids and can be used as muscle recovery foods. Fruit is rich in vitamins and antioxidants which are vital to recovering from an intense workout.

So, what is the best fruit to eat after workout? A variety of fruit is better than just having one particular favourite to make sure you benefit from all nutrients.

Mixed berries, particularly cherries, are rich in antioxidants and are proven to reduce recovery time following exercise. A regular intake of colourful berries can boost immune function and protect against exercise induced muscle damage.

Bananas are a very common fruit to be eaten around training because of their high carbohydrate content 25g per banana made up of glucose and fructose, but also a source of potassium and vitamin B6 for muscle contraction and energy production, respectively.

Pineapple has a high-GI and is rich in vitamin C for immune function, manganese and copper to restore energy levels. It also contains bromelain; an enzyme that promotes digestive health and reduces inflammation. Enjoy pineapple with some Greek yoghurt as a nutritious snack.

Spinach can benefit muscle recovery due to its high antioxidant content, which helps reduce inflammation and promotes better muscle recovery after workouts. It is also rich in potassium and magnesium, essential electrolytes that the body needs to recover and maintain healthy potassium levels, helping to promote muscle function.

Spinach contains nitrates linked to improved muscle function, particularly in the lower limbs. While spinach can aid in muscle recovery and overall physical process, consuming sufficient protein for muscle building and strength is essential. A simple serving of spinach can provide enough nitrates for the day, based on calculations from the World Health Organization WHO.

Combining spinach with other muscle recovery foods, including protein, healthy fats, and quality carbs, is essential for the best results.

Many nutritional shakes and bars are also high in calories and sugar, which can subvert any weight-loss goals that you might have. By consuming whole foods, you will be avoiding the processing and additives that are commonly found in post-workout supplements.

Exercise causes your body to lose fluids and important vitamins and minerals, especially if you sweat a lot. Failing to replace sodium lost during extended exercise or on very hot days can have serious health consequences, so endurance athletes should make sure they replenish their bodies with 80 - mg sodium per quart of liquid and mg sodium per hour from other sources.

Chocolate milk contains both carbohydrates and protein, so it helps to repair muscles while quenching your thirst! According to the Mayo Clinic, you should be drinking about two or three cups of water for every pound lost during exercise.

InsideTracker can help you find the best recovery foods for your body. sales insidetracker. com Support center. All rights reserved. InsideTracker is a personalized nutrition model by Segterra. Wiped Out After a Workout? Food Can Help You Recover By Perrin Braun , August 1, Understanding the answers to the following questions will help you to choose recovery foods: What happens to your body during exercise?

How does food help your body to recover? What should you be eating? What happens to your body during exercise? Here are some other ways to restore your muscle tissue after a workout Athletes who are training and would like to decrease the levels of CK in their blood should take mg of CoQ10 in the morning after breakfast.

More on this topic. Manage Your Mind with These Three Strategies from Dr. Caroline Leaf By Michelle Darian, MS, MPH, RD , April 21, Chasing Your Big, Wild, Audacious Goals: A Letter from Olympian Shalane Flanagan By Shalane Flanagan , April 9, Slowing Down to Speed Up: Olympian Tianna Bartoletta's Bedtime Routine for Improved Performance By Tianna Bartoletta , April 5, Longevity by Design The Podcast.

Ask Me Anything AMA : Oral Health, Healthspan, and Longevity with Dr. Gil Blander and Ashley How Our Blood Impacts Brain Aging and Alzheimer's Disease with Dr. Tony Wyss-Coray. View all articles. Recent articles. Why You Should Care About Strong Heart Health and 6 Ways to Optimize It.

About us Terms of Service Team Careers In the press Privacy Policy DNA research consent Responsible Disclosure Policy Product consent How it works HIPAA FAQ. FAQ Tour Science Blog InsideGuide Testimonials Partner Teams Protective services Functional Fitness Endurance. Compare Plans Ultimate InnerAge Essentials Blood Results Upload Home Kit DNA Insights Gift Card.

Help making a purchase sales insidetracker.

Best Foods for Muscle Recovery · 1. Taro Root · 2. Spinach · 3. Blueberries or Raspberries · 4. Chia Seeds · 5. Green Tea Extract · 6. Bananas · 7 Post-Workout Recovery: Best Muscle Repair and Recovery Foods · Milk · My top 3 recommended flavoured milk recovery drinks: · Potatoes · Liver · Oily Brown rice and boneless skinless chicken breast: Prepare with your favorite low-sodium spices or salsa for a nutritious recovery meal. · Egg

The best foods to eat after workout · Quinoa and Blueberries · Kefir and Banana · Salmon and Veggies · Almonds and Apple · Chicken and Sweet Potatoes These 10 post-workout meals and snacks can help maximize recovery by refueling muscles and kickstarting recovery Best Foods for Muscle Recovery · 1. Taro Root · 2. Spinach · 3. Blueberries or Raspberries · 4. Chia Seeds · 5. Green Tea Extract · 6. Bananas · 7: Discounted post-workout recovery meals

Follow us Facebook Twitter Youtube Pinterest. Effect of green tea extract supplementation Discounted post-workout recovery meals exercise-induced delayed Inexpensive snack specials muscle soreness Discounted post-workout recovery meals muscular damage. Meaks replace body water post-workouut electrolytes lost through sweat, fluids are required. Read preview. A ripe banana will suffice, but if you want an alternative, you can try a readymade sports drink, energy bar, or energy gel. Read article. If you are focusing on fat loss then opt for semi-skimmed or skimmed milk for reduced calories.	Leftovers : What you cooked the night before is calling your name and ready to refuel that body. Making sure you're hydrating before and after a workout is important to keep your body functioning optimally. Tags Nutrition. Wellness Nutrition. A ripe banana will suffice, but if you want an alternative, you can try a readymade sports drink, energy bar, or energy gel. Calcium helps muscles repair and contributes to bone strength, while iron helps regulate metabolism and energy consumption.	Best Foods for Muscle Recovery · 1. Taro Root · 2. Spinach · 3. Blueberries or Raspberries · 4. Chia Seeds · 5. Green Tea Extract · 6. Bananas · 7 Post-Workout Recovery: Best Muscle Repair and Recovery Foods · Milk · My top 3 recommended flavoured milk recovery drinks: · Potatoes · Liver · Oily Brown rice and boneless skinless chicken breast: Prepare with your favorite low-sodium spices or salsa for a nutritious recovery meal. · Egg	What should you be eating for recovery? · Peanut butter and banana on whole-grain bread · Lean chicken with whole-wheat pasta · Hummus and pita 11 Post-Workout Foods That Help You Build Muscle and Recover Faster · 1. Tart Cherry Juice · 2. Eggs · 3. Ricotta · 4. Salmon · 5. Cottage Cheese · 6 chia seed pudding. · crackers. · fruit (berries, apple, bananas, etc.) · oatmeal. · quinoa. · rice cakes. · sweet potatoes. · whole grain bread	chia seed pudding. · crackers. · fruit (berries, apple, bananas, etc.) · oatmeal. · quinoa. · rice cakes. · sweet potatoes. · whole grain bread Missing 20 Muscle Building Post-Workout Meal Ideas · 1. Cajun Chicken Jambalaya · 2. Turkey Bolognese · 3. Creamy Cajun Chicken Pasta · 4. Sweet Potato Stovies · 5
Bulk food deals are easily prepped ahead of time Discounted post-workout recovery meals make your snack quick and easy. Coupons Recovdry down icon An icon in the shape of an angle pointing down. Try… CurranNZ Blackcurrant Extract Capsules. Help making a purchase sales insidetracker. Otherwise, some oats or toast is a good option.	Credit its high levels of omega-3 fatty acids, which research shows can help your heart, but may also pull double duty when it comes to exercise recovery. Top with a leafy green , like arugula, for added vitamins. Educating yourself on when to consume food, what are the right foods to eat post-workout, and how long you should wait to eat based on what type of workout you performed is essential. Close icon Two crossed lines that form an 'X'. Learn about our editorial process.	Best Foods for Muscle Recovery · 1. Taro Root · 2. Spinach · 3. Blueberries or Raspberries · 4. Chia Seeds · 5. Green Tea Extract · 6. Bananas · 7 Post-Workout Recovery: Best Muscle Repair and Recovery Foods · Milk · My top 3 recommended flavoured milk recovery drinks: · Potatoes · Liver · Oily Brown rice and boneless skinless chicken breast: Prepare with your favorite low-sodium spices or salsa for a nutritious recovery meal. · Egg	Post-Workout Recipes for Optimal Recovery Chef and nutrition coach Maria Hines shares valuable tips for refueling after a workout and provides Putting It All Together: Meals and Snacks for Muscle Recovery · Green salad with chicken and citrus vinaigrette · Smoothie with frozen fruit Missing	Best Foods for Muscle Recovery · 1. Taro Root · 2. Spinach · 3. Blueberries or Raspberries · 4. Chia Seeds · 5. Green Tea Extract · 6. Bananas · 7 Post-Workout Recovery: Best Muscle Repair and Recovery Foods · Milk · My top 3 recommended flavoured milk recovery drinks: · Potatoes · Liver · Oily Brown rice and boneless skinless chicken breast: Prepare with your favorite low-sodium spices or salsa for a nutritious recovery meal. · Egg
Post-eorkout 11 Best Post-Workout Didcounted 1. Healthy Discounted post-workout recovery meals Days-to-Lean Meal Plan With the right plan and Diwcounted Discounted post-workout recovery meals discipline, you can get seriously shredded in just 28 days. Exercise, whether strength or endurance training, is a catabolic Discounted post-workout recovery meals which opst-workout protein Wallet-friendly vegan meals rates increase soon after you finish working out and glycogen stores become depleted. How to: Grab a large chicken breast about 8oz that is already cooked and dice it up and throw it in a pan with olive oil. Chia seeds are a good source of plant protein. Emily Abbate is a wellness journalist, creator of the podcast Hurdlewellness coach, and motivational speaker. As Valentine's Day approaches, here are all the delicious reasons you should be eating more chocolate.	The benefits: Packed with seven grams of protein , an egg is a compact, recovery hero that easily answers the question of what to eat after the gym. Looking for additional support to strengthen your muscles? Frequently Asked Questions. Written by Justin Grinnell. Once the potato is cooked, carefully cut a cross in the top and open it up.	Best Foods for Muscle Recovery · 1. Taro Root · 2. Spinach · 3. Blueberries or Raspberries · 4. Chia Seeds · 5. Green Tea Extract · 6. Bananas · 7 Post-Workout Recovery: Best Muscle Repair and Recovery Foods · Milk · My top 3 recommended flavoured milk recovery drinks: · Potatoes · Liver · Oily Brown rice and boneless skinless chicken breast: Prepare with your favorite low-sodium spices or salsa for a nutritious recovery meal. · Egg	11 Post-Workout Foods That Help You Build Muscle and Recover Faster · 1. Tart Cherry Juice · 2. Eggs · 3. Ricotta · 4. Salmon · 5. Cottage Cheese · 6 7 examples of post-workout meals to aid with recovery · Protein shake and banana · Oatmeal with yogurt and berries · Chicken burrito with salad and Post-workout meals · Pasta with chicken, pesto, and peas · Banana and peanut butter protein smoothie · Baked potato and tuna mayo · Scrambled eggs	7 examples of post-workout meals to aid with recovery · Protein shake and banana · Oatmeal with yogurt and berries · Chicken burrito with salad and These 10 post-workout meals and snacks can help maximize recovery by refueling muscles and kickstarting recovery 5 healthy, satisfying foods to eat after a workout that will give your muscles the best chance to recover · 1. Fish or chicken · 2. Quinoa · 3

Discounted post-workout recovery meals - 20 Muscle Building Post-Workout Meal Ideas · 1. Cajun Chicken Jambalaya · 2. Turkey Bolognese · 3. Creamy Cajun Chicken Pasta · 4. Sweet Potato Stovies · 5 Best Foods for Muscle Recovery · 1. Taro Root · 2. Spinach · 3. Blueberries or Raspberries · 4. Chia Seeds · 5. Green Tea Extract · 6. Bananas · 7 Post-Workout Recovery: Best Muscle Repair and Recovery Foods · Milk · My top 3 recommended flavoured milk recovery drinks: · Potatoes · Liver · Oily Brown rice and boneless skinless chicken breast: Prepare with your favorite low-sodium spices or salsa for a nutritious recovery meal. · Egg

Spinach contains nitrates linked to improved muscle function, particularly in the lower limbs. While spinach can aid in muscle recovery and overall physical process, consuming sufficient protein for muscle building and strength is essential. A simple serving of spinach can provide enough nitrates for the day, based on calculations from the World Health Organization WHO.

Combining spinach with other muscle recovery foods, including protein, healthy fats, and quality carbs, is essential for the best results.

Lean meat, fish, eggs, and dairy are excellent options as they are rich in essential amino acids to promote muscle recovery. When food is not available, protein supplements e. Furthermore, athletes who struggle to get enough protein in their diet through food alone can rely on a whey protein supplement to hit their daily protein needs to boost recovery.

Also, Learn more about Should I take protein supplements. Highly processed foods with minimal nutritional quality, such as processed sandwich meats, baked goods, low fibre carbohydrate foods like white bread, vegetable oil containing foods like mayonnaise.

All of these foods are pro-inflammatory causing excessive damage to the muscles. Consuming too many of these and not enough natural foods providing essential vitamins, minerals, fibre, and high-quality proteins creates an imbalance in supporting muscle recovery. Also Learn about Food That Gives You Energy and Stamina.

Here are some scientifically proven ways to promote muscle recovery:. Research shows the lack of sleep can hinder your performance and muscle recovery. Compression therapy may help to improve the strength of the treated muscles.

It also helps to boost muscle recovery after the exercise. It ultimately helps to decrease DOMS, reduce inflammation and muscle recovery. It helps to improve exercise performance and also helps to reduce post-exercise pain.

Most of the research and studies suggest that massage therapy helps to reduce DOMS and improve muscle performance. Also learn about what to eat before a 10k race.

Including the right foods in your post-workout routine can significantly enhance muscle recovery for athletes. These top muscle recovery foods help repair muscle damage, reduce inflammation, and replenish energy stores by providing essential nutrients, antioxidants, and anti-inflammatory properties.

The choices are diverse and delicious, from protein-rich options like lean meats and legumes to nutrient-dense fruits, vegetables, and whole grains. This pre-workout snack is ready in minutes and makes a great on-the-go breakfast. You can modify it in many ways to create your own unique formulation.

If your workout starts within an hour or less, your pre-workout meal needs to be smaller, lighter, and easier to digest. A ripe banana will suffice, but if you want an alternative, you can try a readymade sports drink, energy bar, or energy gel.

These types of products contain plenty of glucose, which is what your body needs during your workout. Some also provide a hefty dose of caffeine, which can further increase your energy for training. This simple meal takes about 15 minutes to prepare, and even the most untalented chef should be able to put it together!

However, not eating within a few hours of training could undermine your recovery. A smoothie is the perfect solution when you need a quick yet substantial post-workout meal.

Potatoes are a nutritional powerhouse packed with carbohydrates, fiber, vitamins, and minerals. Plain old white potatoes are just as good. Eggs are one of the best protein sources around. A single egg contains an impressive six grams of protein plus a host of healthy fats and vitamins.

Eggs are the ideal post-training food. The key to successful pre- and post-exercise nutrition is discovering what works best for you.

Ideally, your meals should consist of foods you enjoy and tolerate well. There is no need for exotic ingredients or complicated recipes — regular food works fine! Just remember to make carbs the focus of your pre-workout meal and consume fast-acting carbs and even liquids if your workout starts in an hour or less.

Post-workout, combine protein with carbs to enhance recovery. The window of opportunity for post-training refeeding is far wider than most people realize.

Eating within a couple of hours of your workout will suffice. CHALLENGE TRAINING TRAINING RUNNING NUTRITION OPERATOR BUNDLE BLOG Articles Free Workouts ABOUT US Our Story Testimonials FAQ's Contact Us Navigation. Newsletter 0. CHALLENGE TRAINING TRAINING RUNNING NUTRITION OPERATOR BUNDLE BLOG Articles Free Workouts ABOUT US Our Story Testimonials FAQ's Contact Us.

Home FITNESS ARTICLES 8 Best Meals to Eat Pre- and Post-Workout. May 30, Tags Nutrition. Facebook Pinterest Twitter E-mail. Pre-Training Nutrition Basics Your body uses two primary fuel sources — body fat and glycogen.

Pre-workout meals Overnight oats This pre-workout meal is packed with slow-releasing carbs and also contains a decent amount of protein. Put in the fridge for at least three hours or overnight.

Add a little extra milk if required, stir, and eat straight from the jar. Ingredients: 2 slices of bread of your choice, e.

Chop the banana into pieces and spread over the peanut butter. Drizzle the toast with honey. Dust with ground cinnamon. Yogurt and cereal protein pot This pre-workout snack is ready in minutes and makes a great on-the-go breakfast.

In one study, participants were assigned to receive 20 grams of protein or 20 grams of dextrose 1 hour before and after weight training.

What researchers discovered was that total body mass, fat-free mass, and thigh mass were profoundly greater in the group that consumed protein when compared with the group that received dextrose. Replenishing the fluids you lost while working goes without saying. But you will find some added benefits as well.

According to Harvard Health, adequate hydration also can regulate your body temperature, help prevent infections, move nutrients to your cells, keep all your organs functioning, improve sleep quality, better your mood, and reduce brain fog. Preparing for a post-workout meal doesn't have to be complicated.

The most important part is planning your meals so that you have a strategy in place and know what you are going to eat and drink as soon as your workout is complete. In general, your post-workout meal should include a mix of carbohydrates, lean proteins, and hydration. Here are some guidelines on what you should following a workout.

But you will want to experiment with what works best for you. Note that the post-workout nutrition strategy will generally differ based on the type of exercise you perform. For endurance training , hydration, carbohydrates, and electrolytes sodium, potassium, and magnesium are most important to focus on.

For resistance training, you'll want to focus mostly on protein. Protein right after a workout can enhance glycogen resynthesis.

According to the National Academy of Sports Medicine, the general consensus is that an exerciser should consume 20 grams of protein post workout. For anyone interested in the more minutia detail of protein consumption, you could calculate this dose to make it more approximate to your weight.

To do so, multiply between 0. For example, if you weigh pounds, your protein intake can range from 20 to 24 grams post workout. From its position stand on nutrient timing, the International Society of Sports Nutrition says that consuming 0. According to the University Health Services at the University of California Berkeley, you should drink 16 to 24 ounces of fluid for every pound of body weight lost after exercise.

In 1 hour of exercise, your body can lose more than a quart of water. It is not plausible to recommend a standardized fluid replacement because everyone has different variables in their bodies and workouts, says the American College of Sports Medicine.

The most natural hydration fluid you can drink is water. However, if you have an intense workout session or exercise for more than 2 hours, you should drink a beverage containing electrolytes, preferably a mix of sodium, potassium, magnesium, and chloride, offered in many of these top-rated post-workout recovery drinks.

This helps replace the minerals lost when you sweat. Here are some additional hydration tips. When to eat your post-exercise meal depends on your workout and your goals.

Most likely, you will need to go through some trial and error to find what works best for your body. That said, researchers do provide some general guidelines. For instance, if you perform intense weight resistance workouts to increase muscle size, you may want to consume 20 to 30 grams of lean protein and 30 to 40 grams of nutritious carbohydrates as close to your post-workout as possible.

For lighter cardio workouts, they suggest eating a well-balanced meal with the same ratio up to 1 hour after exercising. Keep in mind that some research suggests that the anabolic window diminishes without adequate carbohydrate and protein intake.

The most critical factor, though, in your post-workout meal is not necessarily nutrient timing but just ensuring you are eating the right foods for your fitness goals.

Here are some additional guidelines to consider when planning your post-workout meals including how much of each macronutrient to consume. At a minimum, you should replenish your glycogen stores with carbohydrates within 2 hours of exercise.

The same journal also recommends consuming a protein mixed with your carbohydrate, in the form a supplement or whole foods within the 2-hour period. In the study, researchers discovered that a minute cycling session resulted in a much greater glycogen re-synthesis when carbohydrates were paired with protein consumption than when compared with ingesting a calorie-equated, carbohydrate-only solution within the 2-hour window.

Waiting 3 hours post-exercise did not increase glycogen synthesis. According to the American College of Sports Medicine, you should drink 23 ounces of fluid for every pound of weight lost when you exercised between the time you first workout and 1 to 2 hours before you start your next workout.

Options include a sports drink, coconut water, or an electrolyte supplement available in a pill, powder, or capsule form. Discovering which nutritious foods work best for your body post-workout is often done through experimenting. You can try different whole foods , packaged liquids, and whey proteins and see how your body responds.

But you should strive to have a nutritional strategy in place for each exercise session so that your body can properly recover. For any questions on nutrition techniques and timing, it may help to speak with a registered dietitian or another healthcare provider. After a workout, you should limit your intake of processed foods and opt for whole grains, lean proteins, and healthy fats.

Remember, you are refueling your body and it will be best served focusing on whole foods. Not eating after a workout can lead to decreased future workout performances, fatigue, low mood, and brain fog. While skipping a post workout meal after one workout, will not cause long-term damage, developing a pattern of skipping eating could impact your mood and energy levels as well as potentially keep you from reaching your fitness goals.

Just like foam rolling or wearing recovery shoes , eating after a workout is key to a sustainable fitness routine. Consuming the right foods helps your body recover faster, improves your performance in future workouts, replenishes glycogen storage, benefits muscle repair, and provides overall hydration of lost electrolytes.

Aragon AA, Schoenfeld BJ. Nutrient timing revisited: Is there a post-exercise anabolic window? J Int Soc Sports Nutr. Kerksick CM, Arent S, Schoenfeld BJ, et al. International society of sports nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition.

Harvard Health. The importance of hydration. The National Academy of Sports Medicine. The second scoop on protein: When, what and how much? van Vliet S, Beals JW, Martinez IG, Skinner SK, Burd NA. Achieving optimal post-exercise muscle protein remodeling in physically active adults through whole food consumption.

Kerksick, C. et al. J Int Soc Sports Nutr 15, 38 University of California Berkeley Health Services. Fit facts.

Discounted post-workout recovery meals - 20 Muscle Building Post-Workout Meal Ideas · 1. Cajun Chicken Jambalaya · 2. Turkey Bolognese · 3. Creamy Cajun Chicken Pasta · 4. Sweet Potato Stovies · 5 Best Foods for Muscle Recovery · 1. Taro Root · 2. Spinach · 3. Blueberries or Raspberries · 4. Chia Seeds · 5. Green Tea Extract · 6. Bananas · 7 Post-Workout Recovery: Best Muscle Repair and Recovery Foods · Milk · My top 3 recommended flavoured milk recovery drinks: · Potatoes · Liver · Oily Brown rice and boneless skinless chicken breast: Prepare with your favorite low-sodium spices or salsa for a nutritious recovery meal. · Egg

Gifts Angle down icon An icon in the shape of an angle pointing down. Coupons Angle down icon An icon in the shape of an angle pointing down.

Travel Angle down icon An icon in the shape of an angle pointing down. Written by Kelly Burch ; edited by Will Fischer. Share icon An curved arrow pointing right. Share Facebook Icon The letter F. Facebook Email icon An envelope. It indicates the ability to send an email. Email Twitter icon A stylized bird with an open mouth, tweeting.

Twitter LinkedIn icon The word "in". LinkedIn Link icon An image of a chain link. It symobilizes a website link url. Copy Link. This article was medically reviewed by Samantha Cassetty , MS, RD, a nutrition and wellness expert with a private practice based in New York City.

Our stories are reviewed by medical professionals to ensure you get the most accurate and useful information about your health and wellness. For more information, visit our medical review board. Redeem now. After a workout, you should be getting a healthy balance of protein and carbohydrates.

Great post-workout protein sources include lean meat, like fish and chicken, and grains like quinoa. Include additional vitamins and nutrients in your post-workout meals with avocados and leafy greens.

Read preview. Thanks for signing up! Aim for around g. Try… myvitamins L-Carnitine Amino Acid. Ashwagandha has been used for hundreds of years in ayurvedic medicine and is known for its ability to help the body adapt to stress.

It has been shown to improve recovery, lower cortisol and improve sleep quality. Try… Raw Sport Adrenal Stress Formula Recover. Montmorency cherry juice is rich in anthocyanins, a type of flavonoid known for its antioxidant properties.

Taken after training, it can help reduce oxidative stress, inflammation and DOMS, and improve recovery. Try… Cherry Active Concentrate. This is a great fruit extract rich in anthocyanins and shown in research to accelerate recovery, reduce muscle soreness, fatigue and increase blood flow for faster tissue repair.

It also aids fat burning during moderate training. Try… CurranNZ Blackcurrant Extract Capsules. Whey protein isolate is a form of whey protein that has been processed to remove fat and lactose.

Ideally, look for brands that avoid artificial sweeteners, fillers or sugars, and are sourced from organic milk. Try… PhD Smart Bar Plant Bar. Struggling with a fitness hangover? Here are some post-workout recovery tips.

Home Gear Fitness Health Nutrition Motivation Weight Loss Workouts Running Why Subscribe? Search Facebook Twitter Instagram.

Want to get the best results from your workout? Then think about what and when you eat after training. Sarah Sellens. You may also like Sponsored by. Bananas are loaded with carbohydrates and potassium , two muscle-friendly post-workout nutrients.

It also helps that they're portable, meaning you can take one with you so you have it ready following your workout. The next time you have a muscle-working exercise session, it might be worth drinking chocolate milk afterward. The drink contains water, electrolytes, and all three macronutrients—carbs, proteins, and fat—which are all beneficial for recovery.

One review found that chocolate milk was as helpful or more helpful compared to other recovery drinks, but more research is needed. Oatmeal is excellent because it's super quick and easy to make in a pinch. It's a carb- and protein-filled option to eat before or after your workout.

Not to mention, oatmeal can also lead to a longer life. Consider eating eggs to help with your muscle recovery. They contain protein, and some eggs are fortified with omega-3s. Consuming omega-3 fatty acids can be helpful for inflammation. Watermelon juice can be a good option to drink before a workout.

Researchers found that this type of juice was beneficial for reducing muscle soreness when drunk an hour before exercise. Watermelon has a non-essential amino acid called L-citrulline that plays a role in muscle fatigue control.

While there are foods you'll want to eat for muscle recovery, there are other ones you'll want to avoid including:. Avoiding high-calorie meals is important too. People may want to eat a lot of food after an intense workout.

However, meals with a high amount of calories can cancel out any gains from exercising. Nutrition is an important part of muscle recovery.

However, you can also give your body the recovery it deserves after a workout by:. While some muscle soreness after a hard workout is inevitable, there are dietary steps you can take to be proactive. Consider adding one or more of the muscle recovery foods or drinks to your next post-workout snack.

Also, other actions, like getting enough sleep and doing active recovery moves, can help your muscles after a workout. American Council on Exercise ACE. What causes muscle soreness and how is it best relieved? National Academy of Sports Medicine. Nutrition for muscle repair and recovery.

Ferdaus MJ, Chukwu-Munsen E, Foguel A, da Silva RC. Taro roots: an underexploited root crop. Waseem M, Akhtar S, Manzoor MF, et al. Nutritional characterization and food value addition properties of dehydrated spinach powder. Food Sci Nutr. Mason SA, Trewin AJ, Parker L, Wadley GD.

Antioxidant supplements and endurance exercise: Current evidence and mechanistic insights. Redox Biol. Skrovankova S, Sumczynski D, Mlcek J, Jurikova T, Sochor J. Bioactive compounds and antioxidant activity in different types of berries. Int J Mol Sci.

Video