Another great carb and protein combo, according to Reisinger: A quarter-cup of hummus and a whole-wheat pita. Hummus, a dip made from puréed chickpeas , gives you both carbs and protein — two powerhouse nutrients that you should keep in mind when considering what to eat for a post-workout snack.

Coupled with the slow-release energy from the whole wheat pita, it makes for an after-workout snack that'll keep you fueled for hours. What could be more filling as a post-workout snack than half a sandwich? And when you choose its filling wisely, you'll be building muscle while you eat too.

BTW, this is how many carbs you should be eating per day. Not in the mood for a sandwich? Spread a soft-cheese wedge over two or three slices of lean deli turkey, then roll it up for a quick, high-protein, eat-on-the-go, post-workout snack.

Add a sliced apple for some energy-boosting and glycogen-replenishing carbs, says Reisinger. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.

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Develop and improve services. 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. Those tears make you sore at first but ultimately help make you stronger by increasing muscle mass. The good news is you can get past the soreness with the right post-workout nutrition.

Foods with the right nutrient profiles, like bananas, berries, and spinach, can help your muscles recover faster and even lessen next-day soreness.

Here's what you need to know about the foods, and a few drinks, that are great for post-workout recovery. Taro root can be a good muscle recovery food option. It's a root vegetable like potatoes and carrots and comes with many nutrients. Some of the important ones are carbs and protein, which are beneficial for your muscles.

Spinach , as well as other cruciferous vegetables, are jam-packed with nutrients that help stave off inflammation. Calcium, phosphorus, potassium, magnesium, iron, zinc, copper, and manganese are minerals in spinach. Additionally, spinach contains essential vitamins, such as A, C, and folate.

The leafy powerhouse also contains protein and antioxidant compounds known as flavonoids. Consider blending it into your post-workout smoothie or scrambling it in with some eggs if you're looking for ways to add spinach to your post-workout meal. All fruits have antioxidants , which may aid in muscle recovery.

There are many good reasons to eat berries, like blueberries and raspberries, with muscle recovery as a possible benefit. Additionally, blueberries contain one of the highest antioxidant capacities among all fruits.

However, Ryan M. Greene, DO, MS , medical director at Monarch Athletic Club in West Hollywood, Calif. Chia seeds are a good source of plant protein. Even if you aren't eating them for recovery, they also offer a ton of nutrients, including:. Chia seeds are one of the richest plant sources of omega-3 fatty acids, a fat source known for their anti-inflammatory and cardiovascular benefits.

Researchers found that men who supplemented their diets with milligrams of green tea extract had reduced markers of muscle damage caused by exercise. There are some things to consider if you're thinking about using green tea extract. The FDA does minimal regulation of dietary supplements, which may not be suitable for everyone.

Supplement effects vary individually depending on variables like the type and any medication interactions. Talk with a healthcare provider or pharmacist before you begin any supplements.

Bananas are loaded with carbohydrates and potassium , two muscle-friendly post-workout nutrients. It also helps that they're portable, meaning you can take one with you so you have it ready following your workout.

The next time you have a muscle-working exercise session, it might be worth drinking chocolate milk afterward. The drink contains water, electrolytes, and all three macronutrients—carbs, proteins, and fat—which are all beneficial for recovery.

One review found that chocolate milk was as helpful or more helpful compared to other recovery drinks, but more research is needed. Oatmeal is excellent because it's super quick and easy to make in a pinch.

It's a carb- and protein-filled option to eat before or after your workout. Not to mention, oatmeal can also lead to a longer life. Consider eating eggs to help with your muscle recovery.

They contain protein, and some eggs are fortified with omega-3s. Consuming omega-3 fatty acids can be helpful for inflammation. Watermelon juice can be a good option to drink before a workout. Researchers found that this type of juice was beneficial for reducing muscle soreness when drunk an hour before exercise.

Eggs are a classic post-workout snack, and for good reason. They're high in protein and contain all nine essential amino acids, making them a complete protein source. If you're short on time, a protein smoothie can be a quick and convenient way to refuel. Just blend together your favorite protein powder with some milk or plant-based milk and a few pieces of fruit for a tasty, protein-rich drink.

If you're in the mood for something sweet, Honeycut Snack Cakes are a delicious and protein-rich option. We have three flavors currently - Dark Chocolate, Carrot Cake and Birthday Cake!

Our snack cakes are made with all-natural ingredients and pack ~12 grams of protein per serving only ~ calories per pack. Thin slices of turkey and cheese make a satisfying, protein-packed snack. Roll them up for a convenient, portable option.

Cottage cheese is a great source of protein, with around 14 grams per serving. Top it with some fruit for added flavor and nutrients. There are tons of protein bars on the market, so you're sure to find one that fits your taste preferences.

Just be sure to read the ingredient list and choose one that's made with whole, natural ingredients. Edamame is a type of soybean that's high in protein and fiber.

It's a great snack on its own or can be added to salads and stir-fries. Hummus is made from chickpeas, which are a good source of protein.

Dip some vegetables like carrots, bell peppers, or cucumbers in hummus for a tasty, protein-rich snack. Beef jerky is a portable, protein-rich snack that's perfect for post-workout refueling.

Just be sure to choose a brand that's made with lean cuts of meat and minimal additives. No matter what type of high protein snack you choose, it's important to listen to your body and choose options that will help you refuel and recover effectively.

With these 10 ideas, you'll have plenty of options to choose from to help you reach your fitness goals. Close search. 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. Highly processed foods with minimal nutritional quality, such as processed sandwich meats, baked goods, low fibre carbohydrate foods like white bread, vegetable oil containing foods like mayonnaise.

All of these foods are pro-inflammatory causing excessive damage to the muscles. Consuming too many of these and not enough natural foods providing essential vitamins, minerals, fibre, and high-quality proteins creates an imbalance in supporting muscle recovery. Also Learn about Food That Gives You Energy and Stamina.

Here are some scientifically proven ways to promote muscle recovery:. Research shows the lack of sleep can hinder your performance and muscle recovery. Compression therapy may help to improve the strength of the treated muscles.

It also helps to boost muscle recovery after the exercise. It ultimately helps to decrease DOMS, reduce inflammation and muscle recovery. It helps to improve exercise performance and also helps to reduce post-exercise pain. Most of the research and studies suggest that massage therapy helps to reduce DOMS and improve muscle performance.

Also learn about what to eat before a 10k race. Including the right foods in your post-workout routine can significantly enhance muscle recovery for athletes.

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 , 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 This snack or mini-meal begins the process of replacing your fuel stores, so that you are ready to tackle your next activity.

Recovery nutrition is especially important for athletes that have more than one event in the same day. There is no such thing as the perfect recovery food, but there are some nutrients that you definitely should include. The most important of those nutrients is carbohydrates.

This helps to stimulate muscle protein synthesis and minimize protein breakdown. There are lots of ways to get carbohydrates and protein in your recovery meal.

Many dairy foods are a natural blend of both carbohydrates and protein. Research shows that the combination of carbohydrates and protein in milk, as well as the water content, may help to quickly restore your muscles. Vitamin D helps your body utilize these minerals more efficiently.

Showering and changing easily takes minutes, leaving you with as little as 15 minutes to eat. AND Lunn WR et al. She has been fortunate to have worked in multiple areas of nutrition. Toggle Navigation About Us Dairy Diary Blog en Español Contact Us. Search for:. Dairy Farms.

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