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Aug 19, 2021 · For optimal sore muscle recovery after exercise, eat a balanced diet that includes foods like tart cherry juice, fatty fish, watermelon, and whey protein. Massage, foam rolling, and...
- Jillian Kubala, MS, RD
- 6 min
- Tart Cherry Juice. Tart cherry juice is loaded with antioxidants and various anti-inflammatory compounds and has been shown to help athletes recover from intense training.
- Eggs. They're one of nature's most perfect proteins. One large whole egg has seven grams of protein, plus a whole host of other vital nutrients, including vitamins and minerals.
- Ricotta. Yogurt and cottage cheese get a lot of attention, but don't forget this dairy product either. A 1/2-cup serving of ricotta offers about 14 grams of protein.
- Salmon. The fish does it all. Credit its high levels of omega-3 fatty acids, which research shows can help your heart, but may also pull double duty when it comes to exercise recovery.
Apr 25, 2024 · The best foods for muscle recovery after exercise should contain protein, carbohydrates, and healthy fats. These macronutrients can help your body repair muscle damage and refill energy stores. Some foods — such as bananas, spinach, and oatmeal — also contain plant compounds that can reduce inflammation.
- 58 sec
- Taro Root. 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. 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.
- Blueberries or Raspberries. 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.
- 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
May 2, 2024 · Salmon. A single 3 ounce serving of the fatty fish packs about 18 grams of muscle-building protein ( 3 ). Salmon is also high in omega-3 fatty acids EPA and DHA, which may help lower inflammation and reduce exercise-induced muscle damage ( 4 ).
Healthy Eating. 7 Best Recovery Foods. Prevent cramps, minimize soreness, and refuel your energy stores with the right foods while you're on the road to recovery. by Courtney Anaya. Westend61 / Getty. After an intense workout your muscles are not only starved for protein but sore as well – voicing their opinion about that extra set.
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related to: best muscle recovery foods after workoutQuest™ Protein Foods, So Good It Feels Like Cheating. Please Snack Responsibly! Reimagine Snacking & Outsmart Your Cravings With High Protein Chips, Bars, Candy, & More.
