If you are eating to support muscle recovery, you should prioritize foods that are rich in protein and carbohydrates. Recovery nutrition is all about focusing on hydration, muscle recovery and growth. There are many nutritious and delicious foods you can eat to help your muscles recover.
Along with drinking plenty of water and getting enough protein, these are some of the best muscle recovery foods to help you get back to the gym faster, reduce muscle soreness when you’re not in the gym, and help your muscles to come back.
1. Cottage
Cottage cheese is an excellent source of protein known for its role in rapid muscle recovery after exercise) and casein protein (a slow-acting protein that allows your muscles to continue to repair even while you sleep).
2. Sweet potato
Exercise can deplete your body’s glycogen stores, so it’s important to eat carbohydrates afterwards – sweet potatoes are perfect as they’re rich in complex carbohydrates and contain a range of other important nutrients, including vitamin A and potassium.
3. Watermelon
One of the most refreshing fruits, watermelon is a great addition to your diet when your muscles are sore. Watermelon is mainly water (about 92%), so it’s fantastic for hydration and contains vitamin C, vitamin A, potassium and magnesium, which are essential for muscle function and can help relieve pain, tension and the cramps.
4. Salmon
Salmon packs a powerful punch with its high levels of omega-3 fatty acids, protein, vitamin B, potassium and selenium. Omega-3 fatty acids may be associated with lower inflammation biomarkers. Additionally, the potassium found in salmon can help replace electrolytes lost during your workout.
5. Eggs
Eggs are rich in protein and a number of nutrients, making them an excellent food for muscle recovery. Eating protein after your workout gives your body the amino acids it needs to repair and rebuild muscle tissue.
6. Spinach
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.
When you exercise and sweat a lot, you need to replace lost electrolytes. Spinach, which is rich in essential electrolytes like potassium and magnesium, is a great food to help your body recover.
Bananas are a fantastic source of carbohydrates, potassium, vitamin B6, vitamin C, magnesium and fiber. They are a great choice if you work out regularly because they provide a quick source of energy as well as some essential vitamins and minerals.
