Multivitamins can fill gaps, but prioritize whole foods like leafy greens, nuts, seeds, and lean meats for bioavailable sources. A 2017 study found that eating whole eggs instead of egg whites was more effective at promoting muscle protein synthesis post-workout. The study also found that having some fat in your post-workout meal may not affect your recovery, but more studies are needed to confirm this. The timing of your meals is important to maximize recovery and muscle growth because your body’s ability to rebuild glycogen and protein is enhanced after exercise.
Watermelon has a non-essential amino acid called L-citrulline that plays a role in muscle fatigue control. Whether you prefer blueberries or raspberries, all berries are rich in antioxidants, which help reduce inflammation and promote overall recovery, said Agyeman. And while blueberries contain one of the highest amounts of antioxidants among all fruits, both blueberries and raspberries are excellent sources of carbohydrates and sirtuins.
The Best Foods for Muscle Recovery
You can also include green tea or chamomile tea for relaxation and for anti-inflammation. Post-workout, aim to eat within 30–60 minutes for the best recovery results. Incorporating protein powder into a smoothie after your workout is the perfect post workout fuel. The protein provides your body with the amino acids it needs for proper muscle recovery.
It’s important to fuel your body with the right nutrients before a workout to maximize performance and recovery. When it comes to carbs, focus on eating complex carbs and high fiber foods like potatoes, whole grains, and oatmeal, as these take longer to digest and provide more sustained energy. A 2020 review also found that pre-workout carb intake only plays a significant role in high intensity aerobic exercise or resistance training sessions that last longer than 60 minutes. According to the International Society of Sports Nutrition (ISSN), glycogen is https://www.uwhealth.org/news/eating-for-peak-athletic-performance your muscles’ main source of energy during moderate to high intensity exercise.
Key Nutrients for a Sports Recovery Diet
And while all of this activity is beneficial – it doesn’t come without a price. While protein-rich foods are a priority for building lean muscle, it’s also important to have the fuel to get active. In fact, isoflavones, one type of these phytoestrogens, have unimeal reviews reddit “antioxidant and anti-inflammatory properties that may help reduce exercise-induced muscle damage and support faster recovery,” Rizzo explained. Soybeans contain compounds called phytoestrogens, which are similar to estrogen, so some people worry they won’t be as beneficial for muscle growth.
Arthroscopic, Robotic, and Open Orthopedic Surgery, Sports Medicine, and Physical Therapy
Research indicates that it can help with muscle recovery and ease the pain from delayed-onset muscle soreness, also known as DOMS. Proper recovery means everything from getting on a healthy sleep schedule to regularly stretching. While your trusty foam roller can help you massage out those stubborn knots, and your fancy cooling pillow comforts you into some deeper z’s—gadgets won’t always provide a quick fix. When it comes to eating for muscle recovery, the answer means eating simple, whole foods. Bananas, berries, spinach, and eggs are among the best foods for muscle recovery. Their nutrition profiles can help your muscles recover faster and even lessen next-day soreness.
Nutrition & Supplements for Post-Workout Muscle Recovery
- Foods like chicken breast, Greek yogurt, eggs, salmon, quinoa, paneer, and nuts provide essential protein and nutrients.
- Adequate energy intake should be the first nutritional consideration as negative energy balance accelerates muscle loss especially in disuse/immobility period [12].
- Fatty fish is a highly bioavailable source of protein, which means your body is able to extract the protein from it easily.
- Chicken breast is high in protein and ideal for muscle repair, said Jim White R.D.N., an exercise physiologist and owner of Jim White Fitness & Nutrition Studios.
- This pre-workout nutrition strategy is particularly crucial for morning workouts, as it replenishes glycogen stores after the overnight fast.
- Sufficient amino acid availability during the hours of sleep is important for muscle recovery as it has been proved to stimulate muscle protein synthesis rates and benefit whole-body protein net balance [41].
“So, when you’re working out, you’re actually tearing the muscle, causing inflammation,” she states, comparing the process to how your body swells after something like a bee sting. Rich in antioxidants that combat exercise-induced oxidative stress and support recovery. High in iron, magnesium, and antioxidants — supports red blood cell function and reduces oxidative stress post-exercise. And though it may sound too good to be true, some research suggests even chocolate milk may be beneficial in supporting recovery after exercise. Milk and milk products like yogurt and cottage cheese are frequently used as post-exercise fuel — and for good reason.
Foods
Consider blending it into your post-workout smoothie or scrambling it in with some eggs to add spinach to your post-workout meal. Keeping the complex carb train going, oats are another stellar muscle recovery food. Additionally, if you’re considering supplementation beyond a basic multivitamin, talking to a doctor or dietitian first is highly encouraged.
Fat may provide some benefits
Nutrition has a multi-dimensional effect on athletes’ physical and mental health and well-being [5,6,7,8]. The human body requires energy and especially protein and unsaturated fatty acids to compensate for inflammation as well as a plethora of micronutrients, which contribute in healing. Try not to skip your post-workout meal/snack, as doing so habitually can end up sabotaging fitness goals that you’ve worked so hard to attain. In addition, disregarding your workout recovery can lead to overuse sports injuries which can occur when microtears caused by exercise are not given ample time or nutrition to repair and build muscle.
Carbohydrates to Replenish Glycogen
Valerie Gately is a registered dietitian nutritionist who specializes in sports nutrition and nutrition counseling. She has an MS in Human Nutrition from the University of Houston, and serves as a Sports Performance Dietitian at the University of New Mexico. Besides what you eat and drink, there are other ways to speed up muscle healing and ease soreness after a workout.
Rest and Recovery: Prioritize sleep and rest days to allow muscles to heal and grow
Protein synthesis depression is primarily due to muscle disuse atrophy whilst proteolysis may not be enhanced. Decline in MPS rate in post-absorptive and postprandial states induce the development of a phenomenon called “anabolic resistance” to food intake i.e., a decline in postprandial protein synthesis’ response [21]. Thus, anabolic resistance can be partially responsible for muscle disuse and muscle atrophy. Adequate food and fluid intake are vital to ensure athletic performance and recovery. Macro- and micro-nutrients play an important role in metabolism, energy production, hemoglobin synthesis, lean mass and bone mass maintenance, immunity, health, and protection against oxidative damage [20].
Lean Protein-Rich Foods for Injury Recovery
The level of endogenous CHO availability is known to affect protein synthesis and skeletal muscles during exercise. Low levels of CHO influence protein degradation, increase muscle protein breakdown, and reduce net protein balance, especially in conditions of low muscle glycogen compared with high-glycogen availability [48]. Injuries and surgeries require a long period of immobilization, involving avoidance of muscle contraction or weight bearing activities of the affected muscles during the initial phase (about 6 weeks). Thus, an 8% quadriceps’ muscle loss can induce a 23% decline in muscle strength [13].