Bananas, strawberries, spinach, and eggs are among the best foods for muscle recovery. Their nutritional profile can help your muscles recover faster and even reduce soreness the next day.
Stressing your muscles—no matter what exercise method you use—creates microscopic tears that may make you sore at first but eventually increase your muscle mass, making you stronger. The good news is that you can overcome post-workout soreness with the right nutrition.
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Taro root, a root vegetable like potatoes and carrots, can be a good food option for muscle recovery. It also contains many nutrients, such as fiber, calcium, potassium, and vitamin C. Carbohydrates and protein, which are beneficial for your muscles, are also important.
Spinach and other cruciferous vegetables are loaded with nutrients that help fight inflammation. Minerals in spinach include calcium, phosphorus, potassium, magnesium, iron, zinc, copper, and manganese.
Spinach also contains vitamin A, vitamin C, and folate. The leafy powerhouse also contains protein and antioxidant compounds known as flavonoids. Consider blending it into your post-workout smoothie or mixing it with some eggs to add spinach to your post-workout meal.
All fruits contain antioxidants that can aid muscle recovery. There are many good reasons to eat berries like blueberries and raspberries, and muscle recovery is a possible benefit. Additionally, blueberries have one of the highest antioxidant capacities among all fruits.
Chia seeds are a good source of plant-based protein. Even if you’re not eating them to recover, they also offer a ton of nutrients, including:
- B vitamins – namely B1, B2 and niacin
- Calcium
- Magnesium
- Phosphorous
- Potassium
Chia seeds are also one of the richest plant-based sources of omega-3 fatty acids, a fat known for its anti-inflammatory and cardiovascular benefits.
Researchers found that men who supplemented their diets with 500 milligrams (mg) of green tea extract had reduced signs of muscle damage from exercise. However, if you are considering using green tea extract, there are some points you should pay attention to.
The FDA minimally regulates dietary supplements, which may not be appropriate for everyone. The effects of supplements vary by individual, depending on the type and drug interactions. Talk to a healthcare provider or pharmacist before starting any supplement.
Bananas are rich in carbs and potassium, two muscle-friendly post-workout nutrients. Their portability also makes your job easier; you can take them with you and keep them with you after your workout.
The next time you have a muscle-building workout session, it may be beneficial to drink chocolate milk afterward. The beverage contains water, electrolytes, and three macronutrients — carbohydrates, protein, and fat — all of which are beneficial for recovery. One review found that chocolate milk was as helpful or more helpful than other recovery drinks, but more research is needed.
Oatmeal is great because it’s quick and easy to make in a pinch, and it’s a carb and protein-packed option that you can eat before or after your workout.
Oatmeal may also contribute to a longer lifespan. Researchers found that people who ate 33 grams (g) of whole grains daily had a 9% reduced risk of premature death compared to those who ate almost no whole grains.
Consider eating eggs to help your muscles recover. They contain protein, and some eggs are fortified with omega-3s. Consuming omega-3 fatty acids may help with inflammation.
Watermelon juice can be a good option to drink before a workout. Researchers have found that this type of juice is helpful in reducing muscle soreness when consumed an hour before a workout. Watermelon contains a non-essential amino acid called L-citrulline, which plays a role in controlling muscle fatigue.
Just as there are foods you should eat to help your muscles recover, there are also foods you should avoid:
- High fat foods can slow down digestion and the conversion of carbohydrates into glucose
- Foods high in simple sugars causes blood sugar to rise and fall
- Just vegetables does not contain sufficient amounts of macronutrients that are beneficial for healing
It’s also important to avoid high-calorie meals. People may be tempted to eat a lot after an intense workout. High-calorie meals have the potential to cancel out the benefits of exercise.
Nutrition is an important part of muscle recovery. You can also give your body the recovery it deserves after your workout by:
- Doing active recovery after your workout, such as a cool-down
- Make sure you get enough quality sleep
- Get a massage that can help relieve pain, aches and stress
- Try hydrotherapy (also known as water immersion) or cryotherapy to cool the muscles, reducing inflammation and pain.
- Use of compression garments or devices
While some muscle soreness is inevitable after a tough workout, there are dietary steps you can take to be proactive. Consider adding muscle-recovery foods or drinks to your next post-workout snack, from chocolate milk and oatmeal to spinach and watermelon juice.
Keep in mind that some foods, such as high-fat foods, may be less beneficial for muscle recovery. Additionally, other actions, such as getting enough sleep and doing active recovery movements, can also help your muscles after a workout.