11 Best Foods and Drinks for Muscle Recovery

That’s why we turned to our sports nutrition experts to tell us which foods are ideal for muscle recovery and which snacks to avoid after training.

Chicken

Chicken breast is high in protein and ideal for muscle recovery, says Jim White RDN, ACSM EX-P, owner of Jim White Fitness and Nutrition Studios. Lean protein sources such as chicken, fish, tofu and beans contain essential amino acids needed for muscle repair and growth, he adds Valerie Agyeman, RDregistered dietitian and spokesperson for Benefiber.

Whole grain

Including complex carbohydrates, such as whole wheat 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 are a complex carbohydrate that can replenish glycogen stores, provide energy for workouts and aid in muscle recovery, says Agyeman. 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.

Quinoa

Quinoa, similar to sweet potatoes and whole grains, is another complex carbohydrate that can replenish glycogen stores, provide energy for workouts and aid in muscle recovery, says Agyeman. And for those who follow a vegan or vegetarian diet and want to increase their protein levels post-workout, this small but mighty grain is a godsend. great source of plant-based protein.

salmon

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

chocolatemilk

Milk provides both high-quality protein and carbohydrates that help support muscle protein synthesis and replenish glycogen stores, says White. “chocolatemilk specifically offers the 3:1 carbohydrate to protein ratio ratio That recovery is beneficial after heavy training. Milk is also rich in nutrients and supplies 13 essential nutrients in just one 8-ounce serving that can help our bodies function optimally,” he adds.

Cottage cheese

There’s a reason why this cheese is popular on social media. Just now ½ cup by cottage cheese contains 12 grams of protein, including leucine, a branched-chain amino acid that is important for muscle recovery, says White. “Cottage also contains casein, a slow-release protein that can provide fuel muscle protein synthesis. Because it is absorbed slowly, research suggests that consuming casein before bed may support muscle recovery and future performance throughout the night.” For a recovery treat, you can whip cottage cheese with dark cocoa powder and top it with berries for the added benefit of antioxidants, White suggests.

Eggs

Eggs are high-quality proteins that are easy to digest and also contain choline, an essential nutrient for brain and muscle function, says White. Some eggs are also fortified with omega-3 fatty acids, which can be helpful for inflammation.

Bananas

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

Spinach

Spinachas well as other cruciferous vegetables, are rich in anti-inflammatory nutrients, such as calcium, potassium, magnesium, iron and zinc. Spinach also contains proteins and antioxidants known as flavonoids.

Berries

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 contain any of the following highest amounts of antioxidants Of all fruits, both blueberries and raspberries are excellent sources of carbohydrates sirtuins. Sirtuins are a type of protein involved in the regulation of cell death and lifespan, metabolism and inflammation, and therefore play a major role in muscle recovery.

Foods to avoid after exercise

After a workout, it is essential to choose your food and drinks carefully so that your body recovers properly. According to our nutritionists, here are some foods to avoid post-workout:

• Alcohol should be avoided at all costs because it has a drying effect on the body and hinders protein synthesis, leading to slower muscle recovery, according to White.
• Salty foods can hinder the recovery process and cause swelling, making it challenging to return to your exercise routine, says White.
• Sugary foodIf consumed after a workout, it can cause energy loss due to a sudden spike in blood sugar, says White.
• Ultra-processed foods should also be avoided after workouts because they contain additives that can cause inflammation in the body, which slows muscle recovery, says White.
• Spicy food can be difficult for some people to digest after a tough workout, notes Perst.
• Vegetables only do not contain enough of the macronutrientssuch as carbohydrates and proteins, useful for recovery.

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

Other tips for muscle recovery

In addition to nourishing your body with food, there are many more things you can do to help your body revival after training. Here are some expert tips on what to include in your muscle recovery routine:

• Stretch can help loosen muscles to reduce pain, improve circulation, eliminate lactic acid and help relax, says White. Stretching is better post-workout once your muscles have warmed up, notes Perst.
• Drinking water after a workout helps support your muscles as they recover, says Prest. “Plain water is preferable to a sports drink unless you are exercising at moderate to high intensity,” she advises.
• Getting enough sleep supports muscle recovery through muscle recovery, growth and getting important nutrients to your muscles while you sleep, says Prest. It’s recommended to aim for 7-9 hours of sleep per night so your body can fully recover and you can perform at your best, White advises.
• Compression of leg air devices can help improve blood circulation, leading to faster muscle recovery, says White.
• Active recovery can help your body recover faster after a tough workout by improving circulation, reducing soreness, improving mobility and reducing stiffness, says White. “Examples include swimming, walking, jogging, yoga and foam rolling.”
• Massage can 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 soreness, pain, and swelling, says White. “Ice baths are known to help flush out lactic acid to reduce soreness after workouts,” he explains.

it comes down to

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

Madeleine, Prevention‘s assistant editor, has a history of writing about health from her experience as an editorial assistant at WebMD and from her personal research at university. She graduated from the University of Michigan with a degree in biopsychology, cognition and neuroscience – and she helps define success strategies around the world. Prevention‘s social media platforms.