Recovery food choices

Greek yogurt. Whey protein Recoverh. If ofod Recovery food choices a snack bar, Renewable energy solutions making your own or look for a bar where you know what the ingredients are. Fried foods are also generally low in nutrients and can upset your digestion.

Recovery food choices -
But what exactly should you eat after working out, and when should you chow down? Below, learn what happens to your body during a workout and how eating the right foods afterward can help support muscle gains, curb inflammation, influence endurance during your next workout, and more.

Eating after a workout could be the missing link to maximizing your training. In order to power through that run, cycling session, or HIIT workout, your muscles must generate energy in the form of adenosine triphosphate ATP —and to generate ATP, your muscle cells need a source of fuel.

In the early stages of exercise, muscles suck up the glucose circulating in your bloodstream from any recent carbs you ate, then convert this glucose into ATP. This is actually why a brisk, post-dinner walk is a great strategy for curbing blood sugar spikes.

As exercise continues or becomes more intense, this circulating blood glucose is insufficient for powering physical activity. As a result, your body taps into its fuel stores: glycogen the stored form of glucose in the liver and muscles and fat.

However, depending on the intensity or length of your workout, you will deplete varying amounts of glycogen. For example, a minute run will deplete significantly more glycogen than a minute walk. You might also burn through glycogen stores more quickly if you work out in a fasted state.

Here are a few benefits that can come from a post-workout meal or snack:. Research suggests that the depletion of muscle glycogen during an initial bout of prolonged exercise is one of the key reasons people experience muscle fatigue—and so, replenishing this glycogen with proper post-workout carb intake can help restore muscle function and endurance capacity for your next sweat session.

Then, during the post-exercise recovery period, your body repairs this damage with a process called muscle protein synthesis MPS.

During MPS, amino acids are incorporated into skeletal muscle proteins, which builds and strengthens your muscles. Getting adequate rest and eating enough protein are both key for this process. Your body can experience varying degrees of inflammation after a workout.

Keep in mind, not all inflammation is bad. In fact, the short-term inflammation triggered by a bout of exercise is important for kickstarting muscular repair processes and promoting long-term beneficial adaptations to training—and over time, regular physical activity has an anti-inflammatory effect.

However, some research says that certain types of physical activity may be more likely to ramp up inflammation than others—particularly intense, long-lasting exercise without enough rest. Curbing unhealthy exercise-induced inflammation mostly comes down to knowing your limits and allowing time for appropriate rest, but your diet can help, too.

The length, intensity, and type of workout will dictate whether you should quickly refuel and how much. This is particularly true for people wanting to add muscle mass and for busy, active individuals who tend to have a harder time meeting their overall calorie needs for the day, she adds.

So what, exactly, should you eat after a workout? Aim to eat a balanced meal or snack containing a combo of complex carbs, protein, and healthy fats. Many studies have tested various carb-to-protein ratios after workouts, but instead of stressing over proportions, simply aim for a mix of these macros, then tune into how your body feels and performs during future workouts.

Below, learn a bit more about the importance of carbs, proteins, and fats for post-workout recovery—and keep reading for specific meal and snack ideas.

Generally, your best bet is going to be minimally processed, complex carbohydrates , which are digested slower; less likely to spike blood sugar; and contain more vitamins, minerals, and fiber than refined carbohydrates and added sugars. Good post-workout carbohydrate sources include:. Various types of fruit such as bananas, mango, or apples.

Whole wheat or whole grain varieties of bread, sandwich wraps, English muffins, pastas, and pretzels. Protein-rich foods supply the body with amino acids, which enhance muscle repair and growth, particularly when you eat them after exercising.

While the amount of protein you need depends on your individual needs, the National Library of Medicine recommends that healthy adults intake protein for percent of their total daily calories. That means a person on a 2, calorie diet would eat about grams of protein per day.

Good post-workout protein sources include:. High-quality protein powder look for ones with few ingredients and no added sugars, fillers, artificial sweeteners, or preservatives, per the Cleveland Clinic. Nuts and nut butter. Fat may not be as important in the post-workout period as carbs and protein, but this macronutrient can help you feel full, support stable energy levels , enhance absorption of fat-soluble vitamins, and maintain cell membrane integrity—all of which are important for recovery, McDaniel notes.

Omega-3 fats can also help curb inflammation, especially when consumed regularly. Some preliminary research even suggests that omega-3 intake may help improve post-workout recovery.

Just keep in mind that you may not need to add a separate source of fat to your post-workout meal or snack, since some protein-rich foods contain fat already.

Good post-workout fat sources include:. Nuts and nut butters. Extra virgin olive oil. For an added bonus after particularly strenuous workouts, you can also consider incorporating specific anti-inflammatory foods, such as tart cherries , wild blueberries , and turmeric , suggests registered dietitian Jessica Cording, MS, RD, CDN.

For example, muscle cells have increased sensitivity to insulin for a period of time after you work out. This allows your muscles to more rapidly absorb glucose when you consume carbohydrates, supporting more rapid glycogen resynthesis.

Muscles can also take up amino acids more efficiently during this post-exercise window, and consuming protein shortly after a workout has been shown to enhance muscle protein synthesis aka strengthen and build your muscles.

Having a balanced meal or snack within a few hours, or whenever you get hungry, is perfectly fine. Ready to fuel up, but not sure what to eat after a workout? The following snacks contain a combination of carbohydrates, proteins, and healthy fats to support workout recovery and overall health.

Banana with nut butter. Sliced apple with an ounce of cheese. Piece of fruit with one or two hard boiled eggs. Dried fruit and a small handful of nuts. Carrot slices, whole wheat pita, and hummus.

DIY trail mix with dried edamame, nuts, raisins, and dark chocolate. Smoothie made with 1 cup milk or plant-based milk, 1 cup fruit, and a scoop of protein powder optional: add a handful of mild greens, like baby spinach.

Oatmeal with ground flaxseed, milk, fruit, and chopped nuts or nut butter. Plain Greek yogurt or cottage cheese with berries, granola, and almond slivers. A veggie omelet cooked with olive oil and a slice of whole-wheat toast.

Small whole-wheat wrap with eggs, cheese, and arugula. The longer you stay in this stage, the more your muscles grow and recover. Sleep also increases blood flow to your brain. Increased blood flow brings oxygen and nutrients to clean out neural waste fluid that builds up throughout the day.

Sleep improves cognitive performance, including better judgement, to keep you fresh and training smart. 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 Foam rolling is a popular massage therapy method to target sore spots on-the-go or at-home and seems to be effective in counteracting DOMS delayed onset muscle soreness , the result of small micro tears in the muscle fibers after exercise, according to a recently-published study Stretching needs to be a regular part of your routine.

It can also help reduce stress. What you eat after a workout affects how you recover. 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. Potential Benefits of Dietary Nitrate Ingestion in Health and Clinical Populations: A Brief Review.

Anderson, O. Effects of Nitrate Supplementation on Muscle Strength and Mass A Systematic Review. Cleveland Clinic The Health Benefits of Blueberries. Lopez-Corona, A, et al. Antioxidant, Anti-Inflammatory, and Cytotoxic Activity of Phenolic Compound Family Extracted From Raspberries Rubus idaeus : A General Review.

Gatorade Sports Science Institute Omega-3 Fatty Acids for Training and Exercise Recovery: A Muscle-Centric Perspective in Athletes.

Chou, C. Short-Term High-Dose Vitamin C and E Supplementation Attenuates Muscle Damage and Inflammatory Responses to Repeated Taekwondo Competitions: A Randomized Placebo-Controlled Trial. Banaszek, A. The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training HIFT : A Pilot Study.

Martínez-Sánchez, A. Biochemical, physiological, and performance response of a functional watermelon juice enriched in L-citrulline during a half-marathon race. Kanda, A.

Your login details were good. Forgot Recovery food choices password? Username is invalid or already Recovedy. We've sent a confirmation Recovery food choices 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. It's a Recogery of three: protein, Recovery food choices, and choicse. Nothing works up choicea appetite like a lengthy foov or powerlifting session. Proteinchooces, protein—sometimes it seems like the Immune health remedies world Recovery food choices us Recovery food choices the head with its emphasis on this macronutrient. But after a workout, protein really does perform the heavy lifting of muscle repair. Besides coming to the rescue like a mini muscle medic, protein also shores you up for subsequent workouts. A research review found that eating enough protein helped support lean muscle mass, increasing strength, power, and balance and lowering the risk of future injury. Still, not all protein sources are created equal when it comes to post-workout noshing.

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Or, reach for dairy. 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.

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These meals and snacks offer a balance of carbs, protein, and electrolytes: Green salad with chicken and citrus vinaigrette Smoothie with frozen fruit, Greek yogurt, and peanut butter Egg salad sandwich on whole grain bread and a piece of fruit Quinoa grain bowl with black beans, veggies, and salsa Beef or turkey jerky and cheese with whole wheat crackers.

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: Recovery food choices

11 Best Foods for Muscle Recovery - Best Post Workout Foods	Booze is also a diuretic meaning: it makes you pee and can leave you dehydrated and prone to muscle cramps, fatigue, and brain fog. When you sleep, your body secretes human growth hormone HGH , a key muscle building hormone. HGH increases healing and repair in muscle tissue post-exercise while also helping you build muscle mass. HGH secretion happens during stage 3 of NREM sleep non-rapid eye movement , considered deep sleep. The longer you stay in this stage, the more your muscles grow and recover. Sleep also increases blood flow to your brain. Increased blood flow brings oxygen and nutrients to clean out neural waste fluid that builds up throughout the day. Sleep improves cognitive performance, including better judgement, to keep you fresh and training smart. 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 Foam rolling is a popular massage therapy method to target sore spots on-the-go or at-home and seems to be effective in counteracting DOMS delayed onset muscle soreness , the result of small micro tears in the muscle fibers after exercise, according to a recently-published study Stretching needs to be a regular part of your routine. It can also help reduce stress. What you eat after a workout affects how you recover. 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. Potential Benefits of Dietary Nitrate Ingestion in Health and Clinical Populations: A Brief Review. Anderson, O. Effects of Nitrate Supplementation on Muscle Strength and Mass A Systematic Review. Cleveland Clinic The Health Benefits of Blueberries. Lopez-Corona, A, et al. Antioxidant, Anti-Inflammatory, and Cytotoxic Activity of Phenolic Compound Family Extracted From Raspberries Rubus idaeus : A General Review. Gatorade Sports Science Institute Omega-3 Fatty Acids for Training and Exercise Recovery: A Muscle-Centric Perspective in Athletes. Chou, C. Short-Term High-Dose Vitamin C and E Supplementation Attenuates Muscle Damage and Inflammatory Responses to Repeated Taekwondo Competitions: A Randomized Placebo-Controlled Trial. Banaszek, A. The Effects of Whey vs. If you wait too long after you work out to eat your recovery meal generally more than two hours , you lose the chance to optimize that crucial time right after you finish working out when your body is ready to absorb nutrients more efficiently due to metabolism and the muscle rebuilding process. So what is the best thing to refuel? First, protein is the building block of muscles. After you eat protein, your body breaks down the protein into its amino acid building blocks, which your body uses for muscle rebuilding and regulating immune function. With that in mind, to most efficiently rebuild muscle tissue, your recovery meal should include some lean protein , like chicken, fish, or eggs, that is dense with amino acids. If you eat a plant-based diet, there are many protein powders on the market that are vegetarian and vegan-friendly. Also, soy-based products, tofu, and edamame are other plant-based options. Whatever protein you choose to eat after your workout, you need to ensure that you give your body the recommended amount of grams of protein. Another essential part of refueling is eating some form of carbs. Some diets cut out carbs altogether, but your body does need them as an energy source, especially after a workout. During high intensity workouts, the body uses glycogen as fuel. Carbs help to replenish the glycogen that was used during the workout. Someone who is doing high endurance exercise, like running long distance or swimming, needs more carbohydrates than someone who is weightlifting or doing yoga, because the higher the intensity of the workout, the more glycogen your body uses and needs to replenish. An example recovery meal for a morning workout might be some avocado toast with a fried egg on top. You get lean protein from the egg, carbs from the bread, and even some healthy fat from the avocado. You could even add Everything But the Bagel seasoning on top for some extra flavor! These nutrients will help your body recover well from your exertion and give you the energy to get everything else done in your day. Here are some more examples of good carbs, proteins, and some healthy fats to eat after your workout. Now you know more about the foods you need to eat for recovery. Giving your body ample recovery time is essential to accomplishing your fitness goals, because you allow for the proper rebuilding of muscle tissue.
Post-Workout Recovery: Best Muscle Repair and Recovery Foods	Ready to fuel up, but not sure what to eat after a workout? The following snacks contain a combination of carbohydrates, proteins, and healthy fats to support workout recovery and overall health. Banana with nut butter. Sliced apple with an ounce of cheese. Piece of fruit with one or two hard boiled eggs. Dried fruit and a small handful of nuts. Carrot slices, whole wheat pita, and hummus. DIY trail mix with dried edamame, nuts, raisins, and dark chocolate. Smoothie made with 1 cup milk or plant-based milk, 1 cup fruit, and a scoop of protein powder optional: add a handful of mild greens, like baby spinach. Oatmeal with ground flaxseed, milk, fruit, and chopped nuts or nut butter. Plain Greek yogurt or cottage cheese with berries, granola, and almond slivers. A veggie omelet cooked with olive oil and a slice of whole-wheat toast. Small whole-wheat wrap with eggs, cheese, and arugula. Brown rice or quinoa with roasted veggies and a serving of meat, fish, or egg, plus avocado or tahini for a source of healthy fat. Tuna or chicken salad with mayo or olive oil , whole grain crackers, and veggie slices. English muffin pizza made with a whole-wheat English muffin, marinara or barbeque sauce, grilled chicken slices, and a sprinkle of mozzarella cheese. Whole-wheat pasta salad with cherry tomatoes, bell pepper, grilled chicken, and a vinaigrette dressing. Smoothie made with 1 cup milk or plant-based milk, ½ banana, ½ cup berries, 1 cup greens, 1 tablespoon nut butter, and 1 scoop protein powder. Try to stick to a balanced, healthy eating pattern after workouts. Avoid loading up on low-quality sources of carbs and protein think: things made with loads of added sugars or refined carbs, like baked goods, or sketchy protein shakes with a laundry list of funky additives. Ingredients like frozen yogurt, plant-based milk, and mix-ins like granola can come with added sugars that leave you at risk for energy crashes, mood swings, and poor appetite control later in the day, Cording says. A good rule of thumb is aiming to cap the fruit content of your smoothies at around one cup. For strenuous workouts, consider weighing yourself before and after to assess fluid loss via sweat, McDaniel suggests, and for every pound lost, aim to drink ounces of fluids. Post-workout nutrition is particularly important after long-lasting or strenuous sweat sessions. Refueling with a snack or meal that contains a balance of carbs and protein, plus healthy fats, during the first minutes after a workout can help replenish muscle glycogen stores and repair muscle tissue, which supports muscle gains and positively impacts performance during future workouts. Antioxidant-rich foods like berries might also help curb some of that post-workout soreness that can sap your motivation. This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or immediately. Subscribe for a weekly dose of fitness, plus the latest promos, launches, and events. For more about how we use your information, see our Privacy Policy. Enter your email to get articles, expert-backed tips, and updates from Peloton sent to your inbox. Peloton The Output Logo. Train Recover Level Up Connect Shop Open in new Tab. Search Menu icon. Train Bike Row Run Sculpt Strength Train Beginners Yoga Cardio. Connect Member Tips Member Stories Meet Instructors Inspiration Peloton News. Social Share on Facebook Share on Twitter Copy link to clipboard Share via email. Home Arrow Recover Arrow Nutrition What to Eat After a Workout to Maximize Your Results Fuel up and feel your best with these nourishing post-workout meals and snacks. In this article Arrow Why Should You Eat After a Tough Workout? Arrow What to Eat After a Workout Arrow Post-Workout Meal Timing Arrow Post-Workout Snack Ideas Arrow Post-Workout Meal Ideas Arrow What Not to Eat After a Workout Arrow The Takeaway Arrow. Better Recovery. Less Muscle Fatigue. Stronger Muscles. Less Inflammation. What to Eat After a Workout. Sweet potatoes. Greek yogurt. Cottage cheese. Tuna salad. Lean meat. Dried edamame. Hemp seeds. Chia seeds. Flax seeds. Post-Workout Meal Timing. Post-Workout Snack Ideas. Post-Workout Meal Ideas. What Not to Eat After a Workout. The Takeaway. Try the Peloton App for Free. We've 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. And while foam rolling , active recovery and staying hydrated can all help promote muscle recovery and repair, good nutrition can go a long way, too. If you're eating to support muscle recovery, you should prioritise high-protein foods as well as nourishing carbohydrates. Recovery nutrition is all about focusing on refuelling and rehydrating to repair and grow. Whether you follow a vegetarian, vegan , pescatarian, keto or flexitarian diet there are so many nutritious and tasty foods you can eat to help your muscles repair and recover. Along with drinking plenty of water and eating a good source of protein at every meal, these are some of the best foods to include in your diet to help you get back to the gym faster, reduce muscle soreness when you're not at the gym and help your muscles go from strength to strength. If you can eat dairy, cottage cheese and yoghurt are both excellent sources of whey protein known for its role in replenishing muscles quickly post-workout and casein protein a slow-acting protein that allows your muscles to continue recovering even as you sleep. They also contain carbohydrates, making them a great snack to have before or after your workout! Ricotta is delicious on wholegrain toast or with fresh fruit, and yoghurt paired with fruit or muesli is a match made in heaven. Starchy vegetables like sweet potatoes, squash and pumpkin are perfect as they are high in complex carbohydrates and contain a range of other important nutrients, including vitamin A and potassium. Whether you prefer them roasted, baked, mashed or even sliced to make toast, sweet potatoes are easy to prepare and delicious in every form. Watermelon is a refreshing addition to your diet when your muscles are feeling sore and depleted. Thanks to its vitamin C and antioxidant content, watermelon can also help reduce muscle inflammation and support blood circulation and energy levels. Aside from its naturally high protein content which is great for promoting muscle recovery and growth, salmon packs a powerful punch with its high levels of omega-3 fatty acids, protein, vitamin B, potassium and selenium. A systematic review found omega-3 fatty acids may be associated with lower inflammatory biomarkers. As an added bonus, the potassium found in salmon can help replace electrolytes lost during your workout. Eggs are rich in protein, fatty acids and a range of nutrients such as zinc, selenium and vitamin A, making them a great food for muscle recovery. The amount of protein in eggs generally is about six or seven grams per egg , which is similar to the amount of protein in a cup of yoghurt. Consuming protein after working out gives your body the amino acids it needs to repair and rebuild muscle tissue. The yolks also offer significant nutritional value, and research has even found eating whole eggs after resistance training leads to better muscle protein responses in the body than egg whites alone. Whether you have them for breakfast, lunch, dinner, or as a snack — eggs are versatile and easy to cook. When it comes to nutrient-dense foods, spinach is hard to beat! Containing vitamin A, vitamin C, vitamin K1, iron, calcium, potassium and magnesium, spinach ticks a lot of boxes. Spinach, which is rich in key electrolytes such as potassium and magnesium, is a great food to help your body recover. Spinach is great in savoury breakfast dishes such as omelettes, breakfast wraps or scrambled eggs , as well as many lunch and dinner meals think salads, pasta, bakes, casseroles, soups, stir-fries and risottos , or you can easily blend it into a smoothie , too! Bananas are a fantastic source of carbohydrates, potassium, vitamin B6, vitamin C, magnesium and fibre. Bananas make a great snack on their own or can be turned into something more hearty. Think smoothies, on porridge or toast, baked into bread or muffins, or topped with some nut butter - yum! Loads of nut and seed varieties are great sources of omega-3 fatty acids, which work to fight inflammation and improve bone and joint health. Recipes with turmeric range from curries, soups and rice dishes to juices, breakfasts and smoothie bowls - you can even use it to make golden milk! Fried foods are also generally low in nutrients and can upset your digestion. Try replenishing your potassium and carbohydrate levels by adding a banana to your smoothie. Milk, nuts, seeds or protein powder will also help repair your fatigued muscles. Many snack bars contain added sugar, artificial sweeteners and protein powder which can make them difficult to digest or cause inflammation, as well as being low in fibre, vitamins and minerals. If you love a snack bar, try making your own or look for a bar where you know what the ingredients are. Most sodas, sports drinks and even bottled smoothies have lots of added sugar or artificial sweeteners, so plain water, coconut water or homemade smoothies make better options for hydration and recovery. Drinking alcohol also dehydrates your body, which can limit or worsen your recovery. Try to stay hydrated each day to ensure you recover well and stay energised. The above information should not be used to diagnose, treat, or prevent any disease or medical condition.
What’s Important to Eat After a Workout?	In general, though, Blechman recommends striving for about grams in your post-workout snack or meal to optimize muscle repair. Plenty of plant and animal proteins can fit the bill. A 3-ounce chicken breast, for example, contains 23 grams of protein , while a 3-ounce can of tuna contains 20 grams. Or, reach for dairy. 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. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. By Sarah Garone, NDTR, CNC. The recommended Adequate Intake AI for potassium in 4. Potassium can be easily found in protein-rich foods and leafy greens; consumption of these foods should be seen as a preventative measure for muscle cramps. You lift heavy objects and put them down, which can cause a significant amount of stress on the body — potentially leading to inflammation. The Journal of The International Society of Sports Nutrition indicated that tart cherry juice can decrease muscle soreness and inflammation. Water and micronutrients have a role in the recovery process, but protein takes the lead. You should know by now to consume protein post-workout, either in the form of a shake or a meal. Protein helps in the repair of workout-induced damage to muscle fibers, supports training-prompted adaptations in muscle fibers, and refuels energy stores. Salmon is rich in fish oil or what is better known as omega-3 fatty acids. Of the omega-3s are eicosapentaenonic acid EPA and docosahexaenoic acid DHA , which are involved in several anti-inflammatory processes. In those processes, EPA and DHA give rise to anti-inflammatory eicosanoids, which are signaling molecules that are made by oxidized fatty acids. They play a large role in reducing inflammation and decreasing production of inflammatory cytokines that are halted by fatty acids. Post-workout your glycogen stores are tapped out, hungry for fast-digesting carbs. Consuming fast-digesting carbs such as any type of white starch or fruit will drive an insulin spike and refuel your glycogen stores. The prime window to intake fast-digesting carbs is 10 to 15 minutes post-workout. Olympic gold medal cyclist Laura Kenny teamed up with Whole Earth Peanut Butter. As Valentine's Day approaches, here are all the delicious reasons you should be eating more chocolate. Chef Dom Ruggiero shows you how to leave the junk food on the sidelines. Close Ad ×. I want content for: Both Men Women. Facebook Twitter Youtube Pinterest. Open menu button. Open search bar button. Featured Articles. Healthy Eating Days-to-Lean Meal Plan With the right plan and the right discipline, you can get seriously shredded in just 28 days. Read article. Women The 20 Hottest Female Celebrities Talented stars, killer physiques. Girls The 50 Best Fitness Influencers on Instagram Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.
Related posts	Fresh fruits and vegetables. But what exactly should you eat after working out, and when should you chow down? Was this page helpful? Antioxidant-rich tart cherries may improve muscle soreness and help you feel less pain after high-intensity interval training. Improves brain functioning: Nutritious food choices lead to improved brain health, which improves cognitive functioning and memory. See how to track macros in this blog post.