After you work out, your body goes straight into recovery mode. While exercise breaks down muscle proteins and uses glycogen stores, your body seeks to replenish these elements and repair muscle damage as quickly as possible. Studies show that eating the right foods after a workout, with a focus on protein and carbohydrates, can optimize this process and stimulate the growth of new muscle.
Eating the right foods, along with regular visits to the chiropractor, can be very helpful for your body. As you explore the best foods for muscle recovery, you’ll need to make adjustments based on time-of-day, convenience and personal preference. Where you can, choose whole foods over processed protein bars and sweetened electrolyte drinks, which can work against your overall health goals.
So, what are the best foods for muscle recovery? We’ve put together a list of the top contenders for your post-workout snack or meal:
Food #1: Nuts and Seeds
Loaded with protein and omega-3 fatty acids, nuts and seeds help to fight inflammation and aid in muscle recovery. Nuts and seeds make an easy on-the-go snack that can be tucked into a small container in your gym bag.
Reach for pecans, walnuts, chia seed and hazelnuts, which will have the greatest impact on muscle repair. In the interest of others, who may have allergies, make sure you eat these products carefully and wash your hands.
Food #2: Banana
Banana is considered one of the best foods for muscle recovery. As a post-workout choice, bananas have earned their place as one of the most popular snacks. Filled with magnesium, potassium, vitamin C and fibre, bananas are a quick source of energy and a tasty source of carbohydrates.
They are also thought to help reduce inflammation and help your body use protein more effectively. Although bananas need protection from bruising, they make an easy, portable snack, delicious on their own or thrown into a protein-packed smoothie.
Food #3: Spinach
When it comes to power foods, it’s hard to beat spinach. Loaded with vitamins, potassium and magnesium, spinach helps to regulate electrolytes and aid in overall muscle recovery. While it can be hard to eat an abundance of spinach on its own, it is easily tossed into salads, pastas, casseroles and smoothies.
Consider adding some of this dark green antioxidant-rich food to improve your overall recovery.
Food #4: Cottage Cheese
While not everyone loves the taste or even the texture of cottage cheese, it is a classic, post workout staple for two important reasons. First, it contains two types of protein, creating a one-two punch—while fast-acting whey protein replenishes muscles quickly, slower-acting casein protein aids ongoing muscle recovery while you rest and even sleep.
Second, cottage cheese is filled with good bacteria that helps to break down and absorb nutrients.
Food #5: Manuka Honey
If your post workout snack could use something sweet, think about adding manuka honey, known for its wide-ranging health benefits. Easily digested, honey is a quick way to replace glycogen stores after a workout.
Keep in mind, not all honey is created equal—manuka honey fights inflammation, restores glycogen stores and delivers protein to muscles; it is considered one of the most beneficial forms of honey in the world and is an easy, tasty add-on to your post workout snack.
Food #6: Turmeric
Where you can, aid your muscle recovery by adding this power-packed spice to your post workout routine. Turmeric helps to delay the onset of muscle pain, thanks to the antioxidant curcumin, which fights inflammation, reduces pain and assists muscle repair.
Studies show that turmeric is effective for athletes as a muscle recovery tool. As turmeric can stain clothing and soft materials, be careful as you add it to soups, smoothies or even lattes.
Food #7: Salmon
If you are adding protein to your post-workout salad or pasta, choose salmon where you can. Salmon is a lean protein, filled with omega-3 fatty acids that help fight muscle and joint inflammation.
Omega-3’s are also thought to lower prostaglandin, a natural compound that can trigger inflammation. As with any protein consumption following a workout, you’ll receive maximum benefit by eating within 45 minutes of your exercise.
Food #8: Green Tea
Packed with natural antioxidants, green tea makes an excellent supplement to your post workout meal or snack. Antioxidants not only help repair cell damage caused by exercise, but also help to boost your metabolic rate, which effectively burns more calories after a workout.
Keep in mind that green tea contains caffeine; depending on your tolerance, you may want to save this power food for morning workouts, rather than adding caffeine to your nighttime routine.
Whether you follow a vegetarian, vegan or other diet, there are plenty of post-workout foods that can help to repair muscles. Be sure to prioritize foods rich in proteins and carbohydrates for short-tern muscle recovery and to help prepare for your next workout. In addition, look for foods that help to reduce inflammation, a key component of muscle soreness and fatigue.
