by Bananas, berries, spinach, and eggs are among the best foods for muscle recovery. Their nutritional profiles can help your muscles recover faster and even reduce soreness the next day.
Microscopic tears are created by stressing your muscles – no matter what type of exercise you do. Those tears make you sick at first but eventually help you get stronger by increasing muscle mass. The good news is that you can get over the soreness with the right post-workout nutrition.
Westend61 / Getty Images
Taro root – a root vegetable similar to potatoes and carrots – can be a good muscle recovery food choice. It also contains many nutrients such as fiber, calcium, potassium, and vitamin C. The other important ones are carbs and protein, which are beneficial for your muscles.
Spinach – along with other cruciferous vegetables – is packed with nutrients that help prevent inflammation. Calcium, phosphorus, potassium, magnesium, iron, zinc, copper and manganese are minerals in spinach.
In addition, spinach contains vitamin A, vitamin C, and folate. The leafy powerhouse also contains protein and antioxidant compounds called flavonoids. Consider blending it into your post-workout smoothie or scrambling in some eggs to add spinach to your post-workout meal.
All fruits have antioxidants, which can help muscle recovery. There are many good reasons to eat berries, such as blueberries and raspberries, and muscle recovery is a potential benefit. In addition, blueberries have one of the highest antioxidant capacities among all fruits.
Chia seeds are a good source of plant protein. Even if you’re not eating them for recovery, they also provide tons of nutrients, including:
- B vitamins – namely B1, B2, and niacin
- Calcium
- Magnesium
- Phosphorus
- Potassium
Chia seeds are also one of the richest plant sources of omega-3 fatty acids. Omega-3s are a source of fat known for their anti-inflammatory and cardiovascular benefits.
Researchers found that men whose diets were supplemented with 500 milligrams (mg) of green tea extract had reduced markers of exercise-induced muscle damage. However, there are a few things to consider if you are considering using green tea extract.
The FDA regulates dietary supplements minimally, which may not be suitable for everyone. The effects of individual supplements vary depending on the type and drug interactions. Talk to a healthcare provider or pharmacist before starting any supplements.
Bananas are loaded with carbohydrates and potassium, two muscle-friendly post-workout nutrients. It also helps that they are portable, meaning you can take one with you so you have it ready after your workout.
The next time you have a muscle training session, it might be worth drinking chocolate milk afterwards. The drink contains water, electrolytes, and the three macronutrients – carbs, proteins and fat – that are beneficial for recovery. One review found chocolate milk to be as helpful or more helpful than other recovery drinks, but more research is needed.
Oatmeal is great because it’s super quick and easy to make in a pinch. It is a carb- and protein option to eat before or after your workout.
Not to mention, oatmeal can also contribute to a longer life. The researchers found that people who ate 33 grams (g) of whole grains daily reduced their risk of premature death by 9% compared to those who hardly ate any whole grains.
Consider eating eggs to help 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 choice to drink before a workout. Researchers found that this type of juice was beneficial in reducing muscle soreness when drunk an hour before exercise. Watermelon contains an essential amino acid called L-citrulline which plays a role in controlling muscle fatigue.
While there are foods you want to eat for muscle recovery, there are others you want to avoid:
- High-fat foods Slow digestion and the process can turn carbs into glucose
- Simple high sugar foods noticed blood sugar spikes and crashes
- Vegetables only Many of the macronutrients are not helpful for recovery
It is also important to avoid high calorie meals. People may want to eat a lot of food after intense exercise. High calorie meals may cancel out any gains from exercise.
Nutrition is an important part of muscle recovery. You can give your body the recovery it deserves after workouts by:
- Do active recovery, such as a cool-down segment after your workout
- Make sure you get quality sleep
- Get a massage, which can be helpful for aches, pains and stress
- Try hydrotherapy – also known as water immersion – or cryotherapy to cool muscles to reduce inflammation and pain
- Using clothing or compression devices
Although some muscle soreness after a hard workout is inevitable, there are dietary steps you can take to be proactive. Consider adding muscle recovery foods or drinks – from chocolate milk and oatmeal to spinach and watermelon juice – to your next post-workout snack.
Remember that certain foods, such as high-fat foods, may be less helpful for muscle recovery. In addition, other actions – such as getting enough sleep and active recovery movements – can help your muscles after a workout.
