Stressing your muscles—regardless of your go-to exercise method—creates microscopic tears. 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 rightpost-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.
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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.
2. Spinach
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 haveantioxidants, 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., told Health both blueberries and raspberries are excellent sources of carbohydrates and sirtuins."Sirtuins modulate various cellular and organismal functions—like cellular death, inflammatory pathways in the body, metabolism, and longevity—and assist significantly with recovery," added Dr. Greene.
4. Chia Seeds
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:
- B vitamins—namely B1, B2, and niacin
- Calcium
- Magnesium
- Phosphorous
- Potassium
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 500 milligrams ofgreen teaextract had reduced markers of muscle damage caused by exercise."[Green tea extract] is a rich source of antioxidants and polyphenols that assist with regulating oxidative damage introduced throughout training as well as everyday life," explained Dr. Greene.
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.
6. Bananas
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.
8. Oatmeal
Oatmealis 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. The researchers found that people who ate 33 grams of whole grains daily reduced their risk of premature death by 9% compared to those who barely ate whole grains.
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.
10. Watermelon Juice
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. Watermelon has a non-essential amino acid called L-citrulline that plays a role in muscle fatigue control.
While there are foods you'll want to eat for muscle recovery, there are other ones you'll want to avoid including:
- High-fat foods can slow digestion and the process of turning carbs into glucose
- High simple-sugar foods cause blood sugar spikes and crashes
- Veggies only don't contain enough of the macronutrients helpful for recovery
Avoiding high-calorie meals is important too. People may want to eat a lot of food after an intense workout. However, meals with a high amount of calories can cancel out any gains from exercising.
Other Muscle Recovery Tips
Nutrition is an important part of muscle recovery. However, you can also give your body the recovery it deserves after a workout by:
- Doing active recovery, such as a cool-down segment after your workout
- Ensuring you get enough quality sleep
- Getting a massage, which can be helpful for soreness, pain, and stress
- Trying hydrotherapy—also called water immersion—or cryotherapy for cooling down muscles to reduce inflammation and pain
- Using compression clothes or devices
While some muscle soreness after a hard workout is inevitable, there are dietary steps you can take to be proactive.Consider adding one (or more) of the muscle recovery foods or drinks to your next post-workout snack. Also, other actions, like getting enough sleep and doing active recovery moves, can help your muscles after a workout.
