11 Best Muscle Recovery Foods and Drinks

So, we tapped our sports nutrition experts to give us the lowdown on what foods are ideal for muscle recovery and what post-workout snacks to avoid.

Chicken

Chicken breast is high in protein and great for muscle repair, says Jim White RDN, ACSM EX-P, owner Jim White Fitness & Nutrition Studios. Lean protein sources like chicken, fish, tofu and beans contain essential amino acids that are essential for muscle repair and growth, he adds. Valerie Agyeman, RDregistered dietitian and spokesperson on behalf of the Beneficiary.

Whole grain

Including complex carbohydrates, such as whole grain bread, in your diet can provide your body with essential vitamins and minerals such as B vitamins, iron, zinc, magnesium and copper, says White. “These nutrients can aid in muscle recovery and also serve as a fuel source for your next workout.”

Sweet potatoes

Sweet potatoes they’re a complex carbohydrate that can replenish glycogen stores, providing energy for workouts and aiding muscle recovery, Agyeman says. Sweet potatoes also contain copper, which can help maintain healthy muscle tissue and replenish energy levels, and vitamin C, which helps prevent the breakdown of muscle tissue.

when

when, like sweet potatoes and whole grains, is another complex carbohydrate that can replenish glycogen stores, providing energy for workouts and aiding muscle recovery, says Agyeman. And for those who follow a vegan or vegetarian diet and want to increase their protein after work, this is a small but powerful grain. an excellent source of plant protein.

Salmon

Salmon is another great protein source that’s also packed with omega-3 fatty acids, which can help reduce inflammation, says White. Studies Omega-3s have been shown to play a major role in reducing muscle soreness from exercise.

Chocolate Milk

Milk offers both protein and high-quality carbohydrates that help support muscle protein synthesis and replenish glycogen stores, says White. “Chocolate milk specifically the carb contributes 3:1 to protein ratio to to recover benefits after intense exercises. Milk is also nutrient dense, providing 13 essential nutrients in just one 8-ounce serving that will help our bodies perform at their best,” he says.

Homemade cheese

There’s a reason this case is trending on social media. Directly ½ cup of cottage cheese packs 12 grams of protein, including leucine—a branched-chain amino acid important for repair muscle, said White. “Cottage cheese also contains casein, a slow-release protein that can be fueled muscle protein synthesis. Because it is absorbed slowly, research suggests that consuming casein before bed can support overnight muscle recovery and future performance.” For a restorative treatment, whip cottage cheese with dark cocoa powder and top with berries for added antioxidants, suggests White.

Eggs

Eggs are a high-quality protein that’s easy to digest and also contain choline, an essential nutrient for brain and muscle function, says White. Some eggs are also fortified with omega-3s – which may help with inflammation.

Bananas

Bananas rich in carbohydrates and potassium, two essential nutrients for muscle recovery. Bonus: This product is highly portable, meaning you can pack one in your gym bag so it’s ready to eat after your sweat-sesh.

Spinach

Spinachas well as other cruciferous vegetables, which are rich in anti-inflammatory nutrients, such as calcium, potassium, magnesium, iron, and zinc. The spinach also contains protein and antioxidant compounds flavonoids.

Sheep

Whether you prefer blueberries or raspberries, all berries are rich in antioxidants, which help reduce inflammation and promote overall recovery, says Agyeman. And while blueberries are one of the highest amounts of antioxidants among all fruits, blueberries and raspberries are great sources of carbohydrates and Sirtuins. Sirtuins are a type of protein involved in regulating cell death and longevity, metabolism and inflammation – so they play a major role in muscle recovery.

Foods to avoid after working out

After a workout, it is essential to choose your foods and drinks carefully to ensure that your body recovers properly. According to our nutrition experts, here are some foods you should avoid post-workout:

• Alcohol to be avoided at all costs because it has a dehydrating effect on the body and inhibits protein synthesis, leading to slower muscle recovery, according to White.
• Salty foods hinder the recovery process and cause swelling, making it challenging to get back to your exercise routine, says White.
• Sugary foodsif consumed after a workout can cause energy crashes due to a sudden spike in blood sugar levels, says White.
• Ultra-processed foods Should also be avoided after workouts, because they contain additives that can cause inflammation in the body, which slows down muscle recovery, says White.
• Spicy foods it may be difficult for some people to digest after a hard workout, notes Prest.
• Vegetables alone not many of these macronutrientsfor example carbohydrates and protein, helpful for recovery.

While nutrition is certainly important for muscle recovery, White clarifies that eating something is always better than nothing, especially after a tough workout. “Appetites, time constraints and personal preferences can vary, so identifying foods and drinks that are well-tolerated, convenient and offer carbs and protein can go a long way,” he notes.

Other tips for muscle recovery

Beyond feeding your body with food, there are many other things you can do to help post-workout revitalization. Here are some expert tips on what to include in your muscle recovery routine:

• Extension help loosen muscles to reduce pain, improve circulation, eliminate lactic acid, and help relax, says White. It’s best to stretch after work once your muscles are warmed up, Prest notes.
• Fresh water after a workout helps to support your muscles and recover them, says Prest. “Plain water is best over sports drink unless you do moderate to high intensity exercise,” she advises.
• Get enough sleep it supports muscle recovery by providing muscle repair, growth, and important nutrients to your muscles while you sleep, says Prest. It is recommended to aim for 7-9 hours of sleep every night to allow your body to fully recover, so that you can exercise at your best, advises White.
• Air compression leg devices can help improve blood circulation, leading to faster muscle recovery, says White.
• Active recovery help your body recover faster after a difficult workout by improving circulation, reducing soreness, improving mobility, and reducing stiffness, says White. “Swimming, walking, jogging, yoga and foam rolling are examples.”
• Massage help by improving blood flow, loosening muscles, improving range of motion, improving sleep, and reducing inflammation, says White.
• Ice bath is often used to reduce muscle pain, soreness and swelling, says White. “Ice baths are known to help flush out lactic acid to help reduce soreness after workouts,” he explains.

The bottom line

Carbohydrates fuel our muscles and protein is needed for growth and repair, says Prest. “Combining the two 30-60 minutes after exercise, along with adequate hydration and sleep, will aid in muscle recovery,” she advises.

Madeleine, Preventionassistant editor, she has a history of health writing from her experience as an editorial assistant at WebMD, and from her personal research at the university. She graduated from the University of Michigan with a degree in biology, cognition, and neuroscience—and helps strategize for success across Preventionand social media platforms.