What nutrients are crucial for post-exercise recovery. How does eating after a workout impact muscle repair and glycogen replenishment. When is the best time to consume post-workout meals for maximum benefits. What are the recommended ratios of protein and carbohydrates for optimal recovery.
The Importance of Post-Workout Nutrition
Exercise places significant demands on your body, depleting energy stores and causing microscopic damage to muscle fibers. Proper post-workout nutrition is essential for replenishing these resources and kickstarting the recovery process. But what exactly happens to your body during exercise, and how can the right nutrients help?
Glycogen Depletion and Muscle Breakdown
During intense physical activity, your muscles primarily rely on glycogen – a stored form of carbohydrates – for fuel. High-intensity workouts can significantly deplete these glycogen reserves. Additionally, the stress of exercise leads to the breakdown of muscle proteins. This process, known as catabolism, is a natural part of the adaptive response to training but requires proper nutrition to reverse.
The Role of Post-Workout Nutrition
Consuming the right nutrients after exercise serves several crucial purposes:
- Replenishes depleted glycogen stores
- Provides amino acids for muscle repair and growth
- Reduces muscle protein breakdown
- Enhances overall recovery
- Supports the body’s adaptation to training
By strategically timing your post-workout nutrition, you can optimize these processes and potentially improve your training results over time.
Key Macronutrients for Post-Workout Recovery
While all macronutrients play a role in recovery, protein and carbohydrates are particularly crucial in the post-exercise window. Let’s examine the specific functions and recommendations for each:
Protein: The Building Blocks of Muscle
Protein is essential for repairing and building new muscle tissue. How much protein should you consume after a workout? Research suggests that 20-40 grams of high-quality protein is sufficient to maximize muscle protein synthesis. This amount can vary based on factors such as body weight, age, and the type and intensity of exercise performed.
Some excellent sources of post-workout protein include:
- Lean meats (chicken, turkey, lean beef)
- Fish (salmon, tuna, tilapia)
- Eggs
- Greek yogurt
- Whey or plant-based protein powders
Carbohydrates: Refueling Your Glycogen Stores
Carbohydrates play a crucial role in replenishing depleted glycogen stores. The amount of carbohydrates needed can vary significantly based on the type and duration of exercise. Endurance athletes, for example, may require more carbohydrates than those primarily engaged in resistance training.
Current recommendations suggest consuming 0.4-0.5 grams of carbohydrates per pound of body weight (0.8-1.0 g/kg) in the hours following exercise. Optimal sources of post-workout carbohydrates include:
- Fruits (bananas, berries, melons)
- Whole grains (oats, quinoa, brown rice)
- Sweet potatoes
- Whole grain bread or pasta
Timing Your Post-Workout Nutrition
The concept of the “anabolic window” – a brief period after exercise when the body is primed for nutrient uptake – has been a topic of debate in sports nutrition. While older studies emphasized immediate post-workout feeding, more recent research suggests a broader timeframe for optimal recovery.
Is There an Optimal “Anabolic Window”?
Current evidence indicates that the body remains sensitive to nutrient intake for several hours after exercise. However, consuming a meal containing both protein and carbohydrates within 2 hours of completing your workout may offer some advantages, particularly for those training in a fasted state or engaging in multiple training sessions per day.
Meal Frequency and Recovery
Rather than focusing solely on a single post-workout meal, consider your overall daily nutrient intake. Spacing protein intake throughout the day in 3-4 hour intervals can support sustained muscle protein synthesis and recovery. This approach, known as protein pulsing, may be more effective than consuming large amounts of protein in fewer meals.
Optimizing Protein and Carbohydrate Ratios
The ideal ratio of protein to carbohydrates in your post-workout meal can depend on various factors, including your specific fitness goals, body composition, and the type of exercise performed.
Endurance vs. Resistance Training
Endurance athletes may benefit from a higher carbohydrate intake to replenish glycogen stores more rapidly. A ratio of 3:1 or 4:1 (carbs to protein) has been suggested in some studies. For example, this could translate to 120 grams of carbohydrates and 30-40 grams of protein.
For those focused on resistance training and muscle building, a more balanced ratio of 2:1 or even 1:1 may be appropriate. This could look like 40 grams of protein paired with 40-80 grams of carbohydrates.
Individualized Approaches
It’s important to note that these ratios are general guidelines and may need to be adjusted based on individual factors such as body weight, training intensity, and overall caloric needs. Consulting with a sports nutritionist can help you develop a personalized post-workout nutrition plan.
The Role of Hydration in Post-Workout Recovery
While much attention is given to macronutrients, proper hydration is equally crucial for optimal recovery. Exercise-induced fluid loss can impair performance and delay recovery if not adequately addressed.
Assessing Hydration Needs
How can you determine your post-workout hydration needs? A simple method is to weigh yourself before and after exercise. For every pound of body weight lost during exercise, aim to consume 16-24 ounces (450-675 ml) of fluid.
Electrolyte Replenishment
For intense or prolonged exercise, especially in hot conditions, consider including electrolytes in your post-workout hydration strategy. Sports drinks or electrolyte-enhanced water can help replace sodium, potassium, and other minerals lost through sweat.
Practical Post-Workout Meal Ideas
Translating nutritional recommendations into practical, delicious meals can make adhering to your post-workout nutrition plan much easier. Here are some balanced meal ideas that combine protein, carbohydrates, and hydration:
- Greek yogurt parfait with berries, granola, and a drizzle of honey
- Whole grain toast with mashed avocado and sliced hard-boiled eggs
- Grilled chicken breast with sweet potato and steamed vegetables
- Tuna salad sandwich on whole grain bread with a side of fresh fruit
- Protein smoothie made with milk or plant-based alternative, banana, spinach, and protein powder
Remember to pair these meals with adequate water or an electrolyte-rich beverage to support hydration.
Supplements and Post-Workout Nutrition
While whole foods should form the foundation of your post-workout nutrition plan, certain supplements may offer additional benefits for recovery and performance.
Protein Supplements
Protein powders, such as whey, casein, or plant-based options, can provide a convenient source of high-quality protein when whole food options are not readily available. These supplements are rapidly digested and can quickly deliver amino acids to recovering muscles.
Creatine Monohydrate
Creatine is one of the most well-researched sports supplements and has been shown to enhance muscle strength, power, and recovery. While timing is less critical for creatine supplementation, consuming it post-workout along with carbohydrates may enhance its uptake into muscle tissue.
Branch Chain Amino Acids (BCAAs)
BCAAs, particularly leucine, play a crucial role in stimulating muscle protein synthesis. While these amino acids are found in protein-rich foods, some athletes choose to supplement with BCAAs to potentially enhance recovery and reduce muscle soreness.
It’s important to note that while supplements can be beneficial, they should not replace a well-balanced diet. Always consult with a healthcare professional or registered dietitian before adding supplements to your regimen.
Adapting Post-Workout Nutrition to Different Goals
Your post-workout nutrition strategy should align with your overall fitness objectives. Let’s explore how nutritional needs might vary based on common fitness goals:
Building Muscle Mass
For those aiming to increase muscle size and strength, a higher protein intake may be beneficial. Aim for the upper end of the recommended range (0.25-0.3 grams per pound of body weight) in your post-workout meal. Combining this with a moderate amount of carbohydrates can support muscle growth and recovery.
Enhancing Endurance
Endurance athletes should prioritize carbohydrate replenishment to restore glycogen stores. A higher carbohydrate to protein ratio (3:1 or 4:1) can be effective. Consider easily digestible carbohydrates immediately post-workout, followed by a balanced meal within 1-2 hours.
Fat Loss and Body Composition
If your goal is fat loss while maintaining muscle mass, focus on a balanced approach. Moderate amounts of lean protein and complex carbohydrates can support recovery without excessive calorie intake. Pay attention to portion sizes and consider incorporating nutrient-dense, low-calorie foods like vegetables.
General Fitness and Well-being
For those exercising for general health and fitness, a balanced approach to post-workout nutrition is key. Focus on whole, nutrient-dense foods that provide a mix of protein, carbohydrates, and healthy fats. This approach supports recovery while contributing to overall health and well-being.
Remember, these are general guidelines, and individual needs can vary. Experimenting with different approaches and listening to your body’s responses can help you fine-tune your post-workout nutrition strategy.
What to Eat After a Workout
Eating foods containing carbs and protein may help support your muscles after exercise. Experts recommend eating shortly after your workout for the most benefit.
When planning a workout, there’s a lot that goes into it to help you reach your goals.
As part of that effort, there’s a good chance you put a lot of thought into your pre-workout meal. But are you giving your post-workout meal the same attention? If not, it’s a good idea to do so. Consuming the right nutrients after exercise is just as important as eating before.
To help you optimize your nutrition after workouts, here is a detailed guide.
Eating after a workout is important
To understand how the right foods can help you after exercise, it’s important to learn how physical activity affects your body.
When you’re working out, your muscles use up their glycogen — the body’s preferred fuel source, especially during high intensity workouts.
This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles can also be broken down and damaged (1, 2, 3).
After your workout, your body rebuilds glycogen stores and regrows those muscle proteins. Eating the right nutrients soon after you exercise can help your body get this done faster. It’s especially important to eat carbs and protein after your workout.
Doing this helps your body:
- decrease muscle protein breakdown
- increase muscle protein synthesis (growth)
- restore glycogen stores
- enhance recovery
Summary
Getting in the right nutrients after exercise can help you rebuild your muscle proteins and glycogen stores. It also helps stimulate new muscle growth.
Protein, carbs, and fat
Each macronutrient — protein, carbs, and fat — is involved in your body’s post-workout recovery process. That’s why it’s important to have the right mix.
The timing of your meals is also important. Sports nutrition researchers have been studying nutrient timing for more than 40 years. These days, experts rely on a mix of older and newer studies to make recommendations (1).
Protein helps repair and build muscle
Exercise triggers the breakdown of muscle protein. The rate at which this happens depends on the exercise and your level of training, but even well-trained athletes experience muscle-protein breakdown (1, 2, 3, 4, 5, 6).
Consuming an adequate amount of protein throughout the day gives your body the amino acids it needs to repair and rebuild these proteins. It also gives you the building blocks required to build new muscle tissue (1, 7, 8, 9, 10).
It’s recommended to split up your protein intake across the entire day, at 3-hour intervals. So you’ll want to eat protein as part of small meals spaced throughout the day. Depending on your body weight, 20-40 grams of protein every 3 to 4 hours is recommended (1).
Studies have shown that ingesting 20–40 grams of protein seems to maximize the body’s ability to recover after exercise (9, 11).
In addition, eating protein before exercise may decrease the amount you need to eat after without affecting recovery (1).
One study found that eating protein pre-workout and post-workout has a similar effect on muscle strength, hypertrophy, and body composition changes (12).
But if you’re specifically aiming to build muscle, eating high quality protein within the first 2 hours after a workout may stimulate your body to create the building blocks for new muscle tissue (1).
Carbs help with recovery
Your body’s glycogen stores are used as fuel during exercise, and consuming carbs after your workout helps replenish them.
The rate at which your glycogen stores are used depends on the activity. For example, endurance sports cause your body to use more glycogen than resistance training. For this reason, if you participate in endurance sports (running, swimming, etc.
), you might need to consume more carbs than someone engaging in weightlifting.
Eating a high carb diet of 3.6-5.5 grams of carbs per pound (8-12 grams per kilogram [kg]) of body weight each day can help you maximize your glycogen stores (1).
Furthermore, insulin secretion, which promotes glycogen synthesis, is better stimulated when carbs and protein are consumed at the same time (10, 11, 12, 13).
Therefore, consuming carbs and protein after exercise can maximize protein and glycogen synthesis (13, 14).
Early studies found benefits from consuming the two in a ratio of 3 to 1 (carbs to protein). For example, that’s 40 grams of protein and 120 grams of carbs (15, 16).
When rapid recovery is necessary (under 4 hours), current recommendations suggest a similar ratio. Specifically, you can help restore glycogen faster by consuming 0.4 grams of carbs per pound of body weight (0.8 grams of carbs per kg) with 0.1-0.2 grams of protein per pound of body weight (0.
2-0.4 grams of protein per kg) during each hour of recovery (1).
Recommendations for carb intake are targeted to the needs of endurance athletes. If you’re focused on resistance training, you may need less.
What’s more, most studies on this topic involve only male athletes, so it’s unclear whether female athletes may have different intake needs.
Fat may provide some benefits
There is not enough evidence to say whether you should limit fat intake after a workout (1).
Many people think that eating fat after a workout slows digestion and inhibits the absorption of nutrients. While fat might slow down the absorption of your post-workout meal, it may not reduce its benefits. For example, a study showed that whole milk was more effective at promoting muscle growth after a workout than skim milk (17).
Moreover, another study showed that muscle glycogen synthesis was not affected even when ingesting a high fat meal (45% energy from fat) after working out (18).
Having some fat in your post-workout meal may not affect your recovery. But more studies are needed on this topic.
Summary
A post-workout meal with protein and carbs will enhance glycogen storage and muscle protein synthesis. Consuming a ratio of 3 to 1 (carbs to protein) is a practical way to achieve this.
The timing of your post-workout meal matters
Your body’s ability to rebuild glycogen and protein is enhanced after you exercise (19).
For this reason, it’s recommended that you consume a combination of carbs and protein as soon as possible after exercising. In the past, experts recommended eating your post-workout meal within 45 minutes, as a delay of carb consumption by as little as 2 hours after a workout may lead to as much as 50% lower rates of glycogen synthesis (19, 20).
However, more recent research has found that the post-exercise window to maximize the muscular response to eating protein is wider than initially thought, up to as many as several hours (11).
Also, if you consumed a meal rich in whole carbs and protein perhaps an hour before exercising, it’s likely that the benefits from that meal still apply after training (21, 22, 23).
Also, recovery is not just about what you consume directly after working out. When you exercise consistently, the process is ongoing. It is best to continue to eat small, well-balanced meals of carbs and protein every 3–4 hours (24).
Summary
Eat your post-workout meal soon after exercising, ideally within a few hours. However, you can extend this period a little longer, depending on the timing of your pre-workout meal.
Foods to eat after you work out
The primary goal of your post-workout meal is to supply your body with the right nutrients for adequate recovery and maximize your workout’s benefits. Choosing easily digested foods will promote faster nutrient absorption.
The following lists contain examples of simple and easily digested foods:
Carbs
- sweet potatoes
- chocolate milk
- quinoa and other grains
- fruits (such as pineapple, berries, banana, kiwi)
- rice cakes
- rice
- oatmeal
- potatoes
- pasta
- whole grain bread
- edamame
Protein
- animal- or plant-based protein powder
- eggs
- Greek yogurt
- cottage cheese
- salmon
- chicken
- protein bar
- tuna
Fats
- avocado
- nuts
- nut butters
- seeds
- trail mix (dried fruits and nuts)
Sample post-workout meals and snacks
Combinations of the foods above can create great meals that give you all the nutrients you need after exercise.
Here are a few examples of quick and easy meals to eat after your workout:
- grilled chicken with roasted vegetables and rice
- egg omelet with avocado spread on whole-grain toast
- salmon with sweet potato
- tuna salad sandwich on whole grain bread
- tuna and crackers
- oatmeal, whey protein, banana, and almonds
- cottage cheese and fruits
- pita and hummus
- rice crackers and peanut butter
- whole-grain toast and almond butter
- cereal with dairy or soy milk
- Greek yogurt, berries, and granola
- protein shake and banana
- quinoa bowl with sweet potatoes, berries, and pecans
- whole grain crackers with string cheese and fruit
Make sure to drink plenty of water
It is important to drink plenty of water before and after your workout. Being properly hydrated ensures the optimal internal environment for your body to maximize results.
During exercise, you lose water and electrolytes through sweat.
Replenishing these after a workout can help with recovery and performance (24).
It’s especially important to replenish fluids if your next exercise session is within 12 hours. Depending on the intensity of your workout, water or an electrolyte drink are recommended to replenish fluid losses.
Summary
It is important to get water and electrolytes after exercise to replace what was lost during your workout.
The bottom line
Consuming a proper amount of carbs and protein after exercise is essential.
It stimulates muscle protein synthesis, improves recovery, and enhances performance during your next workout.
It is important not to go much longer than a few hours before refueling with a meal or snack.
Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout.
Post-Workout Nutrition – Forbes Health
Whether you went running, cycling, swam laps or lifted weights, finishing up your exercise session isn’t the end of the challenge.
Knowing what to eat after your workout can play a pivotal role in helping your body refuel, rehydrate and recover from exercise, as well as help your muscles rebuild.
“You don’t need to eat a ton after your workout, but it’s a mistake to avoid eating,” says Leslie Bonci, a registered dietitian nutritionist and owner of Active Eating Advice in Pittsburgh. “You want to think about fueling up while you’re cooling down—that’s the purpose of a post-exercise snack.”
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Why It’s Important to Eat After a Workout
For starters, you need to replenish the carbohydrates and glycogen (the glucose stored in your muscles) you just depleted during your workout, says Tara Collingwood, a registered dietitian nutritionist and sports dietitian in Orlando, Florida.
You’ll want to consume high-quality protein afterward as well to build and repair muscle tissue that was broken down during your workout and stimulate muscle protein synthesis, which is essential for muscle recovery and adaptation to exercise. During exercise—strength training, in particular—your muscles experience micro-tears. Eating protein can help rebuild and repair those damaged muscle fibers.
It’s also important to replace the fluids lost from sweating and breathing hard, as well as consume foods that are rich in antioxidants to protect your cells from exercise-induced damage, Collingwood adds.
On the other hand, skipping a post-workout snack can increase your level of fatigue and inhibit your body’s repair and recovery processes. It can also decrease your performance the next time you exercise, says Bonci.
What to Eat After a Workout
The cornerstone of post-workout nutrition is a careful combination of protein, carbohydrates and fluids.
The basic recommendation is to consume 10 to 20 grams of protein after a workout, depending on your body weight, says Bonci. And depending on the type of exercise you completed, adjust your ratio of carbohydrates to protein, she adds.
For instance, after a strength-training workout, aim for a 2-to-1 ratio of carbs to protein (meaning 20 to 40 grams of carbs and 10 to 20 grams of protein). If you completed an endurance (aerobic) workout like jogging, the ratio shifts to 3-to-1 (with 30 to 60 grams of carbs and 10 to 20 grams of protein), says Bonci.
Another key component to keep in mind when fueling up post-workout: the intensity and duration of the exercise you just completed.
“Recreational exercisers who train two to three times a week for 30 to 45 minutes can easily recover by having their usual balanced meal that contains carbs (to refuel) and protein (to build and repair muscle), such as oatmeal and eggs, yogurt and granola, a sandwich and milk, or chicken and rice,” says Nina Kolbe, a registered dietitian and Forbes Health Advisory Board member.
Meanwhile, those who spend 60 to 70 minutes working out at a higher intensity might benefit from a 200-calorie snack consisting of carbs and protein. And more serious athletes (think someone who trains for up to 4 hours a day) should refuel rapidly, aiming for a much higher-calorie, carbohydrate- and protein-based snack, says Kolbe.
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It’s also a mistake to rely on your intuition alone, as research suggests people don’t always make optimal choices for healthy snacks after exercising. In a 2018 study in Nutrients, researchers presented gym-goers with the choice of a snack to be consumed after they completed their workouts. The participants were randomly chosen to make the choice before or after the workout—and the timing made a difference. Participants were 26% less likely to choose an apple after the workout, and 45% more likely to choose a brownie, than if they’d picked snacks before the workout.
The study’s findings underscore that planning ahead is key.
Some good choices for a post-workout nosh that check all the important boxes include:
- Chocolate milk. “Chocolate milk has everything you need after a workout—carbs, protein, fluids and electrolytes,” says Collingwood. In fact, consuming milk after exercise enhances muscle protein synthesis and rehydration, replenishes glycogen stores and eases post-exercise muscle soreness, according to a review of scientific research in a 2019 issue of the European Journal of Sport Science.
- Eggs and whole-grain toast. Whether they’re hardboiled, scrambled, poached or in a vegetable omelet, eggs are a stellar source of protein (with an average of nearly 11 grams of protein for a large one). Meanwhile, toast provides high-quality carbs.
- A smoothie (made with whey protein powder, coconut water, fruit and vegetables). The fruit and veggies contain antioxidants that protect cells from exercise-induced damage, and the protein helps with muscle repair, says Collingwood.
Whey protein, in particular, significantly reduces post-exercise blood levels for biomarkers of muscle damage due to strength training, according to a 2020 study in Nutrients.
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Whey protein, in particular, significantly reduces post-exercise blood levels for biomarkers of muscle damage due to strength training, according to a 2020 study in Nutrients.- Dried fruit and nuts with a serving of tart cherry juice. The fruit and nuts provide carbs, protein and healthy fats, and the cherry juice may help with post-exercise muscle soreness, says Bonci. In fact, research has found that consuming Montmorency cherry juice, which contains phytochemicals with antioxidant and anti-inflammatory properties, improves the recovery of muscular strength after intensive strength-training exercise.
- Yogurt, berries and a sprinkling of granola. The combination of yogurt, which is high in protein, and berries, which contain carbs and antioxidants, replenishes your muscles’ glycogen stores and assists with muscle recovery, says Collingwood. The granola adds crunch and flavor.
What to Avoid Eating After a Workout
Rule No.
1: “Avoid pure protein right after the workout, because your body will just use it as energy again,” says Collingwood. Also, steer clear of foods that are mostly sugar (cookies, candy and the like) or mostly fat like a handful of nuts (without yogurt or fruit to balance the fat) or fried foods. These choices won’t help replenish your muscles the way you need, and the high fat or sugar content could disagree with your gut. The right balance of carbs, protein and fluids really is essential for post-workout recovery, says Bonci.
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When Should You Eat After a Workout?
The first 30 to 45 minutes after a workout is the optimal window for using nutrition to help your body recover from physical exertion. “The enzymes that help with the muscle resynthesis process and glycogen replenishment are most active right after exercise,” says Bonci.
If you don’t feel like eating much right after a workout, don’t sweat it: Simply have a light snack or a serving of chocolate milk.
Eating a larger meal a few hours after your workout also helps your body recover. Two hours after a workout, up the ante by having a more substantial meal, such as:
- A vegetable-and-cheese omelet with whole wheat toast.
- A turkey sandwich with tomato and avocado slices.
- A whole-grain bagel topped with nut butter and sliced banana.
- A whole-wheat pita stuffed with raw or grilled vegetables and hummus.
- A stir-fry with vegetables and shrimp, tofu or chicken slices, served on brown rice or quinoa.
For the sake of muscle recovery and replenishing glycogen stores, it’s best to create a meal that consists of one-third fruits and vegetables, one-third protein, one-third complex carbohydrates (such as whole wheat bread, brown rice or quinoa) and a little fat for good measure, says Bonci. This blend of macronutrients is optimal for post-exercise recovery.
Don’t forget about replacing fluids as well, says Bonci. “For every pound you lose through sweating and exertion, have 20 to 24 ounces of fluid in the hours after exercising,” she advises (weighing yourself naked before and after your workout can help you determine how much you’ve lost). For rehydration, water is your best bet unless you exercised for an extended period of time or in high heat, in which case you may want to consume electrolytes in a sports drink or coconut water.
This post-workout nutrition plan is generally sound, but it’s wise to stay open to tweaking it so that it works best for you. People have different responses to exercise and different needs for recovery, which means it’s important to be somewhat flexible in finding a refueling protocol that suits you. With a bit of personalization, you can ensure optimal recovery and be ready for your next workout in no time.
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Industry Presented Blog: What to Eat Before and After a Workout. American College of Sports Medicine. Accessed 5/24/2021.
Gustafson C, Rakhmatullaeva N, Beckford S, Ammachathram A, Cristobal A, Koehler K. Exercise and the Timing of Snack Choice: Healthy Snack Choice Is Reduced in the Post-Exercise State. Nutrients. 2018;10(12):1941.
The Top 4 Protein Sources May Surprise You. Cleveland Clinic. Accessed 5/24/2021.
James L, Stevenson E, Rumbold P, Hulston C. Cow’s milk as a post-exercise recovery drink: implications for performance and health. European Journal of Sport Science. 2019;19(1):40-48.
Nieman DC, Zwetsloot KA, Simonson AJ, Hoyle AT, Wang X, Nelson HK, Lefranc-Millot C, Guérin-Deremaux L. Effects of Whey and Pea Protein Supplementation on Post-Eccentric Exercise Muscle Damage: A Randomized Trial. Nutrients. 2020;12(8):2382.
Bowtell JL, Sumners DP, Dyer A, Fox P, Mileva KN.
Montmorency cherry juice reduces muscle damage caused by intensive strength exercise. Medicine and Science in Sports and Exercise. 2011;43(8):1544-51.
Vitale KC, Hueglin S, Broad E. Tart Cherry Juice in Athletes: A Literature Review and Commentary. Current Sports Medicine Reports. 2017;16(4):230-239.
The Worst Foods to Eat After a Workout. American Council on Exercise. Accessed 5/24/2021.
Nutrient Timing: Pre and Post-Workout Questions Answered. National Academy of Sports Medicine. Accessed 5/24/2021.
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9 best foods and drinks for muscle recovery. Articles
Redaktor, January 28, 2022
If you are involved in sports or strenuous physical activity, you are likely to experience exercise-induced muscle soreness from time to time.
There is even a special term, DOMS. This acronym refers to a type of muscle injury resulting from unfamiliar or intense exercise. This causes symptoms such as painful limitation of movement, swelling and stiffness. But beyond DOMS, exercise increases oxidative stress, cellular damage, and inflammation. Fortunately, foods and drinks rich in antioxidants can reduce these side effects and make recovery easier, as well as speed up muscle recovery.
Tart Cherry Juice
Tart, that is, concentrated and without added sugar, cherry juice can benefit both experienced athletes and beginners in the gym. Research shows that tart cherry juice, thanks to plant compounds called anthocyanins that have powerful anti-inflammatory and antioxidant properties, can promote muscle recovery as well as keep you safe from the effects of DOMS.
Photo: MELICA/ADOBE STOCK
Watermelon and watermelon juice
Watermelon is sweet, thirst quenching and full of nutrients.
What’s more, drinking watermelon or watermelon juice can be a good way to speed up muscle recovery after a workout.
Watermelon is rich in the amino acid L-citrulline. In addition to being a building block for proteins, this amino acid may have antioxidant effects and increase nitric oxide (NO) production. NO increases blood circulation in the muscles and improves cellular energy.
Photo: Bruno Scramgnon / Pexels
Fatty fish
Fatty fish such as sardines, salmon and trout contain a special protein, a macronutrient that promotes muscle repair, the process of regeneration of muscle cells after damage caused by exercise.
Some experts suggest that consuming about 30 grams of protein after a workout supports optimal muscle recovery.
Oily fish also contains omega-3s, which may help reduce DOMS, fight inflammation, and stimulate muscle growth.
Photo: Anastasia Yudin / Pexels
Pomegranate juice
Pomegranate juice is a rich source of polyphenols, plant compounds with antioxidant and anti-inflammatory properties.
Thus, drinking pomegranate juice can promote muscle recovery.
Photo: Alex Lvrs / Unsplash
Beet juice
Beets are rich in dietary nitrates and pigments called betalains.
These beneficial compounds can help deliver oxygen to your muscles and increase the efficiency of your mitochondria, which produce the energy that fuels your cells. Also, betalains can reduce inflammation and oxidative damage.
Photo: K15 Photos / Unsplash
Eggs
Eggs are known as a nutrient-dense food and are preferred by athletes due to their high bioavailable protein content. Consuming them after a workout helps stimulate muscle recovery.
Although many people prefer to eat only egg whites, experience shows that whole eggs are the best choice after training. The researchers attribute this recommendation to the fact that the nutrient-rich yolk contains vitamins, minerals, and fatty acids such as vitamin A, selenium, zinc, and fatty acid palmitate, which can increase the rate of muscle protein synthesis.
Photo: Joseph Gonzalez / Unsplash
Dairy
Milk and dairy products like yogurt and cottage cheese are often used as post-workout fuel—and for good reason.
Because milk is rich in protein, it provides the body with the nutrients needed for muscle recovery. Milk and dairy products also contain carbohydrates. Eating carbohydrates and protein together supports muscle growth and helps your muscles replenish glycogen, the glucose our bodies store in reserve.
Starchy vegetables
Another source of glycogen. When you train hard, you deplete muscle stores of this substance, while having enough available muscle glycogen is essential for optimal athletic performance, so it’s important to replenish these stores after training.
Eating foods rich in carbohydrates helps replenish muscle glycogen stores. Starchy vegetables like sweet potatoes, squash, and potatoes are a healthy post-workout carb choice.
Photo: Clark Douglas / Unsplash
Coffee
A cup of coffee before or after exercise can help reduce DOMS.
This is due to the fact that the caffeine found in coffee blocks adenosine receptors. Adenosine is a chemical that is released after an injury. It activates pain receptors in your body.
A 2019 study found that caffeine intake 24 and 48 hours after intense exercise improved muscle strength recovery and reduced DOMS in both men and women compared to placebo.
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Top 10 Foods for Post-Workout Muscle Recovery
If you’re an active athlete, you’ve probably experienced muscle soreness after a workout.
Muscle pain is different. May feel like fatigue or aching pain that prevents muscle tissue from fully contracting.
A good post-workout cool-down, massage, rest and proper nutrition will help reduce the intensity of pain. In this article, we will talk about ten foods that you need to include in your diet to speed up muscle recovery.
Spinach
Fresh spinach is rich in nutrients and helps reduce inflammation. Spinach contains magnesium, manganese, iron, zinc, potassium, a lot of folic acid, vitamins A and C. Magnesium and potassium are electrolytes and help replenish water balance after an intense workout. We advise you to add spinach to smoothies or mix with eggs – it turns out tasty, satisfying and healthy.
Green tea
According to a study published in Physiology and Behavior, athletes who included 500 mg of green tea extract in their diet reduced markers of muscle damage after exercise. Green tea is high in antioxidants and polyphenols that regulate oxidative damage that can occur during exercise.
Cottage cheese
Curd contains a lot of whey protein, which is necessary for repairing damaged muscles. Cottage cheese is also high in casein protein, a slow-acting protein that rebuilds your muscles while you sleep. Cottage cheese is ideal for a snack before and after sports.
Eggs
Eggs are high in protein and other nutrients needed for muscle recovery. By eating eggs after a workout, you saturate the body with amino acids that muscle tissue needs so much.
Sweet potato
Intense exercise depletes the body’s glycogen stores. The carb window opens right after exercise, and this is the perfect time to snack on sweet potatoes. It contains complex carbohydrates, vitamin A and potassium.
Watermelon
Refreshing, delicious fruit, the perfect addition to your diet. Watermelon is 92% water, so it restores water balance well and quenches thirst. Watermelon also contains a lot of potassium, magnesium, vitamin A and C, which are so necessary for muscle recovery and inflammation relief.
Oily fish
The best snack after an intense workout is red fish. Salmon contains a lot of omega-3 fatty acids, selenium, potassium, vitamin B, a lot of protein. Potassium helps restore lost electrolytes, while fatty acids reduce inflammation.
Nuts
Omega-3 fatty acids are found in many nuts and seeds. Nuts are also a good source of protein and help improve joint and bone health. For nuts and seeds, choose hazelnuts, walnuts, chia seeds, pecans, and flax seeds.
Bananas
This fruit contains a lot of potassium, healthy carbohydrates, magnesium, fiber, vitamins C and B6. If you exercise regularly, a banana snack is ideal for replenishing energy. According to some studies, bananas help reduce muscle pain because they contain a lot of potassium. Potassium soothes cramps, helps muscles contract.
Turmeric
This spice brightens up any meal and, thanks to its anti-inflammatory properties, helps to restore muscles. Turmeric can be sprinkled on vegetables, added to soups, rice, and smoothies.
