Protein-rich foods for muscle recovery -
Not only can muscle soreness be uncomfortable, but it may also affect your workouts and day-to-day activities. Fortunately, many recovery strategies can help reduce muscle soreness, minimize exercise-induced muscle damage, and speed muscle recovery.
Drinking tart cherry juice may benefit both trained athletes and novice gym-goers alike. Studies show that tart cherry juice and tart cherry juice extract might facilitate muscle recovery and mitigate delayed-onset muscle soreness DOMS.
DOMS is a type of muscle injury that results from unfamiliar or intense exercise. It causes symptoms like the painful restriction of movement, swelling, and stiffness 1.
In addition to DOMS, exercise increases oxidative stress, cellular damage, and inflammation. Fortunately, antioxidant-rich foods and beverages may reduce these side effects and facilitate recovery 2. Tart cherry juice is high in plant compounds called anthocyanins.
They have powerful anti-inflammatory and antioxidant properties, and as such, they may reduce perceived soreness and exercise-induced muscle damage EIMD 3. One review of 25 studies, 15 of which focused on tart cherry juice, found that drinking tart cherry juice accelerated muscle recovery, reduced DOMS, and lowered markers of inflammation after exercise 2.
Results from many other studies similarly suggest that drinking tart cherry juice or taking tart cherry supplements or extracts aids muscle recovery and improves DOMS 4 , 5 , 6. Still, note that tart cherry juice is likely most effective when you start supplementing several days before you exercise and continue for days after, using it for a total of 8—10 days 2.
Watermelon is sweet, hydrating, and loaded with nutrients. Watermelon is rich in the amino acid L-citrulline. Besides being a building block for proteins, this amino acid may have antioxidant effects and increase the production of nitric oxide NO.
NO enhances blood circulation to muscles and improves cellular energy 7 , 8 , 9. This could be why some studies show that watermelon juice might reduce muscle soreness and muscle damage post-exercise 7 , For example, a small study including 7 athletes found that drinking Nonetheless, watermelon contains important nutrients that promote exercise performance and recovery, including carbs, amino acids, and antioxidants.
As a result, it remains a healthy choice for exercise enthusiasts, regardless of its potential benefits for muscle soreness. Fatty fish like sardines, salmon, and trout are excellent sources of nutrients that your body needs for muscle recovery.
Mainly, fish is a highly bioavailable source of protein, a macronutrient that facilitates muscle repair — the process of regenerating muscle cells after exercise-induced damage Some experts suggest that consuming around 1.
For reference, 4 ounces grams of cooked salmon provides 1 ounce 29 grams of protein 13 , Fatty fish also contains omega-3 fats , which may help reduce DOMS, fight inflammation, and boost muscle growth 14 , Experts recommend that you get 0. You can easily achieve this by having a serving of fatty fish like salmon or taking an omega-3 supplement after hitting the gym 12 , Pomegranate juice is a rich source of polyphenols, which are plant compounds with antioxidant and anti-inflammatory properties.
As such, drinking pomegranate juice may benefit muscle recovery. In a small study, 9 elite weightlifters drank 8. They had an additional 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 , Focus on the best muscle recovery foods—ones that contain protein and carbohydrates—to see positive gains towards growth and repair.
What to eat—and what to skip—to fuel recovery. By Austin Letorney Fact-checked by Joy Ferguson December 27, About the Expert: Valerie Gately is a registered dietitian nutritionist who specializes in sports nutrition and nutrition counseling.
Eat Better. Best 12 Muscle Repair and Recovery Foods Salmon A single 3 ounce serving of the fatty fish packs about 18 grams of muscle-building protein 3. Sweet Potato Snacking on this tuber is a good way to maintain healthy muscle tissue post-workout, says Susan Greene, ACE certified Nutrition Specialist, Personal Trainer, and Health Coach.
Tart Cherries Antioxidant-rich tart cherries may improve muscle soreness and help you feel less pain after high-intensity interval training. Protein Shake A protein shake may be the most popular way to recover post-workout—for good reason.
Spinach This leafy green veggie is the perfect go-to base for a post-workout salad. Greek Yogurt with Granola and Berries A cup of Greek yogurt topped with a handful of berries and a sprinkling of granola delivers about 13 grams of protein plus healthy carbs, says Gately.
Chia Seeds Chia seeds are a good source of protein that can help with muscle repair and recovery, says Greene. More Recovery. Cottage Cheese With 12 grams of protein and 5 grams of carbs per half cup, cottage cheese is a great choice for muscle recovery Optimize Your Gains.
LET'S DO THIS. Not Eating At All The ultimate post-workout sin is not eating anything. Non-Edible Ways to Boost Muscle Recovery Get Enough Sleep When you sleep, your body secretes human growth hormone HGH , a key muscle building hormone.
Aim for 7 to 9 hours a night. Massage Therapy Massage relieves tight muscles, stimulates blood flow, and can reduce muscle soreness and fatigue better than other popular recovery methods like active recovery and cryotherapy , according to a review of 99 studies Stretching Stretching needs to be a regular part of your routine.
The Bottom Line. References 1. American College of Sports Medicine Delayed Onset Muscle Soreness DOMS. Kerksick, C. et al. International Society of Sports Nutrition Position Stand: Nutrient Timing. Department of Agriculture Salmon, Raw.
Kyriakidou, Y. The effect of Omega-3 polyunsaturated fatty acid supplementation on exercise-induced muscle damage. National Institutes of Health Omega-3 Fatty Acids.
VanDusseldorp, T. Impact of Varying Dosages of Fish Oil on Recovery and Soreness Following Eccentric Exercise. Chocolate Milk, NFS. Amiri, M. Chocolate milk for recovery from exercise: a systematic review and meta-analysis of controlled clinical trials.
Quinlan, R. and Hill, J. The Efficacy of Tart Cherry Juice in Aiding Recovery After Intermittent Exercise. Nieman, D. Metabolomics-Based Analysis of Banana and Pear Ingestion on Exercise Performance and Recovery. Sim, M. Dietary Nitrate Intake Is Positively Associated with Muscle Function in Men and Women Independent of Physical Activity Levels.
Cintineo, H. Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Spinach, Mature. McDonagh, S. Banana nutrition facts: get your potassium today! Amiri M, Ghiasvand R, Kaviani M, Forbes SC, Salehi-Abargouei A. Chocolate milk for recovery from exercise: a systematic review and meta-analysis of controlled clinical trials.
Eur J Clin Nutr. Zeng Z, Jendricke P, Centner C, Storck H, Gollhofer A, König D. Acute effects of oatmeal on exercise-induced reactive oxygen species production following high-intensity interval training in women: a randomized controlled trial.
Antioxidants Basel. Department of Agriculture FoodData Central. Cereals, oats, instant, fortified, plain, prepared with water boiling water added or microwaved. Zong G, Gao A, Hu FB, Sun Q. Whole grain intake and mortality from all causes, cardiovascular disease, and cancer: a meta-analysis of prospective cohort studies.
Mohd Daud SM, Mohd Sukri N, et al. Pure juice supplementation: its effect on muscle recovery and sports performance. American Council on Exercise. The worst foods to eat after a workout.
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Protein-ricu login details were incorrect. Forgot your password? Username rdcovery invalid anti-viral immune booster already taken. Protin-rich sent a confirmation email to. If it doesn't arrive soon, check your spam folder. Yep, us too. Those post-workout aches are a common part of any fitness journey, and a sign you should make muscle recovery a top priority. For optimal kuscle muscle recovery after Protein-ridh, eat Proten-rich balanced diet that includes foods like Enhances brain function cherry muwcle, fatty fish, watermelon, and whey Protein-rich foods for muscle recovery. Massage, foam ,uscle, and adequate rest can Protein-rich foods for muscle recovery help. Not only can muscle soreness be uncomfortable, but it may also affect your workouts and day-to-day activities. Fortunately, many recovery strategies can help reduce muscle soreness, minimize exercise-induced muscle damage, and speed muscle recovery. Drinking tart cherry juice may benefit both trained athletes and novice gym-goers alike. Studies show that tart cherry juice and tart cherry juice extract might facilitate muscle recovery and mitigate delayed-onset muscle soreness DOMS.
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