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TENS Unit. Featured Blog Posts. Contact Us. Call Us: The Muscle Recovery Foods You Should Be Eating. Important muscle recovery foods include: Foods Rich in Omega-3 Fatty Acids Excessive exercising causes inflammation. Green Leafy and Cruciferous Vegetables These vegetables are full of nutrients that boost your metabolism.

Fruits and Vegetables with a High Glycemic Load High glycemic fruits and vegetables can help you to restore your muscles' depleted glycogen stores. Whey Protein Protein is important for almost all of the chemical reactions that take place within the body.

Fermented Foods If your digestion is not working properly, your muscles will not recover efficiently. Eggs Eggs contain a lot of leucine, which is the most important amino acid for building muscle.

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Therapeutic Ultrasound. More Information. Questions about your health? Contact us for a free consultation! Compared with the placebo treatment, pomegranate juice reduced the release of a marker of oxidative stress called malondialdehyde MDA and increased antioxidant defenses.

This indicates that the drink could promote muscle recovery Other studies have similarly shown that pomegranate juice and pomegranate supplements may decrease DOMS, reduce inflammatory markers, and accelerate muscle recovery 3 , Beets are loaded with dietary nitrates and pigments called betalains 2 , Dietary nitrates may help send oxygen to your muscles and improve the efficiency of mitochondria — organelles, or parts of cells, that produce the energy that fuels your cells.

Meanwhile, betalains may reduce inflammation and oxidative damage 2 , A study including 30 active men found that drinking beetroot juice immediately, 24 hours after, and 48 hours after completing strenuous exercise reduced muscle soreness and sped muscle recovery to a greater extent than a placebo Additionally, a study including 13 soccer players observed that drinking beetroot juice for 3—7 days before, on the day of, and 3 days after exercise reduced DOMS.

It also improved exercise performance during the recovery period Some research suggests that whey protein may promote muscle recovery after exercise in both athletes and nonathletes. In a 5-day study, 92 men with obesity took 0.

Whey protein may also improve muscle function after resistance training However, not all research agrees. In some studies, whey protein did not benefit post-exercise muscle recovery 24 , As such, more research is needed to determine whether supplementing with whey protein after exercise could promote muscle recovery.

Regardless, protein shakes can help you reach your daily protein targets and optimize muscle growth, so they might still be worth your while. Eggs are known as a nutrient-dense food and favored by athletes for their high content of bioavailable protein. Eating them after a workout helps stimulate muscle recovery.

Although many people opt to eat only egg whites, studies show that whole eggs may be a better choice after workouts. In a small study including 10 men, participants ate a meal with either whole eggs or egg whites immediately after resistance training.

Even though all meals had the same amount of protein, the whole-egg meals led to greater muscle growth Researchers suggest that this could be because the nutrient-dense yolk provides vitamins, minerals, and fatty acids, such as vitamin A, selenium, zinc, and the fatty acid palmitate, which may increase the speed of muscle protein synthesis Milk and milk products like yogurt and cottage cheese are frequently used as post-exercise fuel — and for good reason.

Because milk is high in protein , it provides your body the nutrients necessary for muscle repair. Thus, it might reduce EIMD. Milk and dairy products also contain carbs. Eating carbs and protein together supports muscle growth and helps your muscles refill their stores of glycogen — the stored form of glucose, or sugar.

Milk also contains sodium, which is important for rehydration 14 , 27 , A review of 12 studies found that chocolate milk may improve exercise performance and post-exercise recovery. However, the researchers acknowledged that high quality evidence is limited, so future research is needed When you work out intensely, you deplete your muscle stores of glycogen, the stored form of glucose.

This is especially true for athletes participating in exhaustive exercise Eating carb-rich foods promotes muscle glycogen replenishment. Starchy vegetables like sweet potato, butternut squash, and potatoes make a healthy carbohydrate choice post-workout.

Combining starchy vegetables with a protein source like eggs or chicken is an effective and tasty way to replenish glycogen stores while also providing your body with the protein it needs for muscle recovery This is because the caffeine found in coffee blocks receptors for adenosine.

It activates pain receptors in your body 15 , A study in 9 men who typically consumed low amounts of caffeine showed that consuming caffeine 1 hour before an intense upper-body workout significantly lowered levels of muscle soreness on days 2 and 3 after exercise, compared with a placebo Additionally, a study found that caffeine consumption 24 and 48 hours after intense exercise improved recovery of muscle power and reduced DOMS in both men and women compared with a placebo Interestingly, the men experienced greater reductions in DOMS after using caffeine than the women The dose of caffeine shown to be effective for reducing DOMS is about 2.

An 8-ounce mL cup of coffee contains around 95 mg of caffeine. For reference, this equals about mg of caffeine for a pound kg person So, more research is needed Many foods and drinks may help reduce soreness after a strenuous workout, including starchy vegetables, eggs, coffee, beet juice, and fatty fish.

In addition to foods and beverages, other factors can promote muscle recovery and reduce muscle soreness after exercising. Here are some evidence-based ways to promote muscle recovery 35 , 36 :. Not all these strategies may suit your body or lifestyle, so the best way to find out which options work for you is to give them a go.

Sleep, thermal therapy, compression therapy, foam rolling, and massage may also promote muscle recovery and reduce DOMS. Although your overall diet is what matters most, adding particular foods and drinks to your diet, including tart cherry juice, fatty fish, watermelon, and whey protein, may speed muscle recovery and reduce exercise-related soreness.

Plus, things like massage, foam rolling, and getting enough sleep may help you feel better after a tough session at the gym. Try this today: Try mixing up this tasty, muscle-soreness-fighting salad. Simply combine:. Dress the salad with a little vinegar, olive oil, salt, and pepper, and enjoy it after your next workout.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. You may find that you feel less tight, sore, and even have more energy to exercise after active recovery.

Here's how it works. Stretching provides many benefits to your body and general well-being. Aim to stretch 5 to 10 minutes before and after exercise. Stretching can help…. Is it better to work out when sore, or take a break to recover? Branched-chain amino acids BCAAs are taken to boost muscle growth and exercise performance.

Here are 5 proven benefits of BCAAs. A new study from the United Kingdom's University of Lincoln suggests that protein shakes are no more effective at rebuilding muscle and boosting…. Want to change up your hydration routine after a sweat session?

These great-tasting fluids will rehydrate and power your body — no water required. Fish oil is a popular supplement that many people take for heart health, but you may have heard that it also benefits bodybuilding.

This article tells…. While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more.

If protein is the macro of repairing, carbs are the macro of refueling. When you pound it out on the treadmill or kickbox up a storm, your body taps into a sugar stored in your muscles called glycogen.

Because of the way carb consumption stimulates insulin production, research shows that they decrease protein breakdown, facilitating muscle growth. Much like protein, the target number of carbs to eat post-workout varies from person to person and workout to workout.

Slow-digesting, fiber-rich complex carb foods like whole grains, fruits, vegetables, beans, and legumes all make great choices. Various micronutrients—AKA vitamins and minerals—are another important element in restoring balance after tough exercise. Specifically, your body needs replenishment of electrolytes lost through sweat.

These include sodium, potassium, magnesium, and chloride, among others. Need some post-workout food inspiration? When it comes to refueling after a workout, timing matters. Use limited data to select advertising.

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Sarah Garone, NDTR, CNC. Sarah is a freelance writer who covers nutrition, health, and wellness. Shape's editorial guidelines. In This Article View All. 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. 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.