Our experts continually monitor Natural recovery foods health and wellness Natural dietary aids, and we update our articles Natufal new information becomes available. It was refovery reported by the Journal NNatural the Goods Society of Foofs Nutrition that muscle recovery was expedited after ingestion of a blueberry shake pre- and post-workout. Vitamin A will help your body to build up new bone, tissue, mucus membrane, or skin. The bulk of your vitamins and minerals will be coming from your healthy fats, veggies, fruit, and proteins. Berries Antioxidants are a powerhouse of nutrition that help the body repair damage.

Natural recovery foods -

Or, reach for dairy. If protein is the macro of repairing, carbs are the macro of refueling. When you pound it out on the treadmill or kickbox up a storm, your body taps into a sugar stored in your muscles called glycogen.

Because of the way carb consumption stimulates insulin production, research shows that they decrease protein breakdown, facilitating muscle growth. Much like protein, the target number of carbs to eat post-workout varies from person to person and workout to workout.

Slow-digesting, fiber-rich complex carb foods like whole grains, fruits, vegetables, beans, and legumes all make great choices. Various micronutrients—AKA vitamins and minerals—are another important element in restoring balance after tough exercise. Specifically, your body needs replenishment of electrolytes lost through sweat.

These include sodium, potassium, magnesium, and chloride, among others. Need some post-workout food inspiration? When it comes to refueling after a workout, timing matters. Use limited data to select advertising. Create profiles for personalised advertising.

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Use limited data to select content. List of Partners vendors. By Sarah Garone, NDTR, CNC. Sarah Garone, NDTR, CNC. Sarah is a freelance writer who covers nutrition, health, and wellness. Shape's editorial guidelines. One study found evening exercisers who ate 40 grams of casein protein 30 minutes before going to sleep saw improved muscle recovery If you qualify for treatment, TRT can be sent right to your door.

For hydration replacement, I like The Right Stuff, or Liquid I. Studies have found that alcohol consumption can reduce rates of muscle protein synthesis MPS , which can impair exercise recovery 25 , Booze is also a diuretic meaning: it makes you pee and can leave you dehydrated and prone to muscle cramps, fatigue, and brain fog.

When you sleep, your body secretes human growth hormone HGH , a key muscle building hormone. HGH increases healing and repair in muscle tissue post-exercise while also helping you build muscle mass.

HGH secretion happens during stage 3 of NREM sleep non-rapid eye movement , considered deep sleep. The longer you stay in this stage, the more your muscles grow and recover. Sleep also increases blood flow to your brain. Increased blood flow brings oxygen and nutrients to clean out neural waste fluid that builds up throughout the day.

Sleep improves cognitive performance, including better judgement, to keep you fresh and training smart. Massage relieves tight muscles, stimulates blood flow, and can reduce muscle soreness and fatigue better than other popular recovery methods like active recovery and cryotherapy , according to a review of 99 studies Foam rolling is a popular massage therapy method to target sore spots on-the-go or at-home and seems to be effective in counteracting DOMS delayed onset muscle soreness , the result of small micro tears in the muscle fibers after exercise, according to a recently-published study Stretching needs to be a regular part of your routine.

It can also help reduce stress. What you eat after a workout affects how you recover. Focus on the best muscle recovery foods—ones that contain protein and carbohydrates—to see positive gains towards growth and repair. What to eat—and what to skip—to fuel recovery.

By Austin Letorney Fact-checked by Joy Ferguson December 27, About the Expert: Valerie Gately is a registered dietitian nutritionist who specializes in sports nutrition and nutrition counseling. Eat Better.

Best 12 Muscle Repair and Recovery Foods Salmon A single 3 ounce serving of the fatty fish packs about 18 grams of muscle-building protein 3. Sweet Potato Snacking on this tuber is a good way to maintain healthy muscle tissue post-workout, says Susan Greene, ACE certified Nutrition Specialist, Personal Trainer, and Health Coach.

Tart Cherries Antioxidant-rich tart cherries may improve muscle soreness and help you feel less pain after high-intensity interval training. Protein Shake A protein shake may be the most popular way to recover post-workout—for good reason. Spinach This leafy green veggie is the perfect go-to base for a post-workout salad.

Greek Yogurt with Granola and Berries A cup of Greek yogurt topped with a handful of berries and a sprinkling of granola delivers about 13 grams of protein plus healthy carbs, says Gately. Chia Seeds Chia seeds are a good source of protein that can help with muscle repair and recovery, says Greene.

More Recovery. Cottage Cheese With 12 grams of protein and 5 grams of carbs per half cup, cottage cheese is a great choice for muscle recovery Optimize Your Gains.

LET'S DO THIS. Not Eating At All The ultimate post-workout sin is not eating anything. Non-Edible Ways to Boost Muscle Recovery Get Enough Sleep When you sleep, your body secretes human growth hormone HGH , a key muscle building hormone.

Aim for 7 to 9 hours a night. Massage Therapy Massage relieves tight muscles, stimulates blood flow, and can reduce muscle soreness and fatigue better than other popular recovery methods like active recovery and cryotherapy , according to a review of 99 studies Stretching Stretching needs to be a regular part of your routine.

The Bottom Line. References 1. American College of Sports Medicine Delayed Onset Muscle Soreness DOMS. Kerksick, C. et al. International Society of Sports Nutrition Position Stand: Nutrient Timing. Department of Agriculture Salmon, Raw.

Kyriakidou, Y. The effect of Omega-3 polyunsaturated fatty acid supplementation on exercise-induced muscle damage. National Institutes of Health Omega-3 Fatty Acids.

VanDusseldorp, T. Impact of Varying Dosages of Fish Oil on Recovery and Soreness Following Eccentric Exercise. Chocolate Milk, NFS. Amiri, M. Chocolate milk for recovery from exercise: a systematic review and meta-analysis of controlled clinical trials.

Quinlan, R. and Hill, J. The Efficacy of Tart Cherry Juice in Aiding Recovery After Intermittent Exercise. Nieman, D. Metabolomics-Based Analysis of Banana and Pear Ingestion on Exercise Performance and Recovery.

Sim, M. Dietary Nitrate Intake Is Positively Associated with Muscle Function in Men and Women Independent of Physical Activity Levels. Cintineo, H.

Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Spinach, Mature. McDonagh, S. Potential Benefits of Dietary Nitrate Ingestion in Health and Clinical Populations: A Brief Review.

Anderson, O. Effects of Nitrate Supplementation on Muscle Strength and Mass A Systematic Review. Cleveland Clinic The Health Benefits of Blueberries. Lopez-Corona, A, et al. Antioxidant, Anti-Inflammatory, and Cytotoxic Activity of Phenolic Compound Family Extracted From Raspberries Rubus idaeus : A General Review.

Gatorade Sports Science Institute Omega-3 Fatty Acids for Training and Exercise Recovery: A Muscle-Centric Perspective in Athletes.

Did you know that the foods recovegy Natural recovery foods after a workout can Liver detoxification methods just as recovedy as the workout itself? This article Natural recovery foods Sports hydration tips muscle recovery foods to recofery fit and Natural recovery foods for optimal Nattural. After a long, intense training session your body has been stressed so much that muscles are damaged and your energy stores muscle glycogen are depleted. Muscle recovery foods for post-workout are needed to speed up recovery. You also face other problems like dehydration after working out. A post-workout meal is just as important as a pre-workout meal. As a post-workout meal, it is advised to prioritise the foods best for muscle recovery.

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Natural recovery foods -

Tart cherry juice is high in plant compounds called anthocyanins. They have powerful anti-inflammatory and antioxidant properties, and as such, they may reduce perceived soreness and exercise-induced muscle damage EIMD 3.

One review of 25 studies, 15 of which focused on tart cherry juice, found that drinking tart cherry juice accelerated muscle recovery, reduced DOMS, and lowered markers of inflammation after exercise 2. Results from many other studies similarly suggest that drinking tart cherry juice or taking tart cherry supplements or extracts aids muscle recovery and improves DOMS 4 , 5 , 6.

Still, note that tart cherry juice is likely most effective when you start supplementing several days before you exercise and continue for days after, using it for a total of 8—10 days 2. Watermelon is sweet, hydrating, and loaded with nutrients. Watermelon is rich in the amino acid L-citrulline.

Besides being a building block for proteins, this amino acid may have antioxidant effects and increase the production of nitric oxide NO. NO enhances blood circulation to muscles and improves cellular energy 7 , 8 , 9. This could be why some studies show that watermelon juice might reduce muscle soreness and muscle damage post-exercise 7 , For example, a small study including 7 athletes found that drinking Nonetheless, watermelon contains important nutrients that promote exercise performance and recovery, including carbs, amino acids, and antioxidants.

As a result, it remains a healthy choice for exercise enthusiasts, regardless of its potential benefits for muscle soreness. Fatty fish like sardines, salmon, and trout are excellent sources of nutrients that your body needs for muscle recovery.

Mainly, fish is a highly bioavailable source of protein, a macronutrient that facilitates muscle repair — the process of regenerating muscle cells after exercise-induced damage Some experts suggest that consuming around 1. For reference, 4 ounces grams of cooked salmon provides 1 ounce 29 grams of protein 13 , Fatty fish also contains omega-3 fats , which may help reduce DOMS, fight inflammation, and boost muscle growth 14 , Experts recommend that you get 0.

You can easily achieve this by having a serving of fatty fish like salmon or taking an omega-3 supplement after hitting the gym 12 , Pomegranate juice is a rich source of polyphenols, which are plant compounds with antioxidant and anti-inflammatory properties.

As such, drinking pomegranate juice may benefit muscle recovery. In a small study, 9 elite weightlifters drank 8. They had an additional Compared with the placebo treatment, pomegranate juice reduced the release of a marker of oxidative stress called malondialdehyde MDA and increased antioxidant defenses.

This indicates that the drink could promote muscle recovery Other studies have similarly shown that pomegranate juice and pomegranate supplements may decrease DOMS, reduce inflammatory markers, and accelerate muscle recovery 3 , Beets are loaded with dietary nitrates and pigments called betalains 2 , Dietary nitrates may help send oxygen to your muscles and improve the efficiency of mitochondria — organelles, or parts of cells, that produce the energy that fuels your cells.

Meanwhile, betalains may reduce inflammation and oxidative damage 2 , A study including 30 active men found that drinking beetroot juice immediately, 24 hours after, and 48 hours after completing strenuous exercise reduced muscle soreness and sped muscle recovery to a greater extent than a placebo Additionally, a study including 13 soccer players observed that drinking beetroot juice for 3—7 days before, on the day of, and 3 days after exercise reduced DOMS.

It also improved exercise performance during the recovery period Some research suggests that whey protein may promote muscle recovery after exercise in both athletes and nonathletes. In a 5-day study, 92 men with obesity took 0. Whey protein may also improve muscle function after resistance training However, not all research agrees.

In some studies, whey protein did not benefit post-exercise muscle recovery 24 , As such, more research is needed to determine whether supplementing with whey protein after exercise could promote muscle recovery. Regardless, protein shakes can help you reach your daily protein targets and optimize muscle growth, so they might still be worth your while.

Eggs are known as a nutrient-dense food and favored by athletes for their high content of bioavailable protein. Eating them after a workout helps stimulate muscle recovery.

Although many people opt to eat only egg whites, studies show that whole eggs may be a better choice after workouts. In a small study including 10 men, participants ate a meal with either whole eggs or egg whites immediately after resistance training.

Even though all meals had the same amount of protein, the whole-egg meals led to greater muscle growth Researchers suggest that this could be because the nutrient-dense yolk provides vitamins, minerals, and fatty acids, such as vitamin A, selenium, zinc, and the fatty acid palmitate, which may increase the speed of muscle protein synthesis Consuming fast-digesting carbs such as any type of white starch or fruit will drive an insulin spike and refuel your glycogen stores.

The prime window to intake fast-digesting carbs is 10 to 15 minutes post-workout. Olympic gold medal cyclist Laura Kenny teamed up with Whole Earth Peanut Butter. As Valentine's Day approaches, here are all the delicious reasons you should be eating more chocolate.

Chef Dom Ruggiero shows you how to leave the junk food on the sidelines. Close Ad ×. I want content for: Both Men Women. Facebook Twitter Youtube Pinterest. Open menu button. Open search bar button. Featured Articles. Healthy Eating Days-to-Lean Meal Plan With the right plan and the right discipline, you can get seriously shredded in just 28 days.

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Click to share on Facebook Opens in new window Click to share on Twitter Opens in new window Click to share on Pinterest Opens in new window. Water There are several reasons why water is important, but for our concerns, it keeps us hydrated and going during strenuous workouts.

Tart Cherries You lift heavy objects and put them down, which can cause a significant amount of stress on the body — potentially leading to inflammation. Best Sweet Snack:. Best Bar:. Best Breakfast:. Best Versatile:. Best Hydration Drops:. Best Electrolyte Drink:. In This Article Expand.

Our Picks. Where We Stand. What to Look for. How We Selected. Why Trust VeryWellFit. Best Drink. View On Fairlife. com View On Instacart. Pros Ultra-filtered milk not a protein shake Good source of all three macronutrients protein, carbohydrates, and fat Good source of sodium and potassium Great source of vitamin D and calcium.

Cons Not suitable for those sensitive to milk. Best Water. Harmless Harvest Coconut Water. Pros Rehydrating Good source of potassium and phosphorus Organic and Fair Trade certified. Cons Not a good source of protein or fat. Best Juice. Knudsen Tart Cherry Juice. Pros Anti-inflammatory No added sugar Organic and non-GMO.

Best Post-Workout Supplements and Foods of Best Sweet Snack. Navitas Organics Organic Power Snacks. Pros Organic, non-GMO, gluten-free, dairy-free Source of iron and potassium Third-party tested. Cons May work best for recovery when paired with another snack.

Best Bar. SANS Meal Replacement Protein Bar. Pros Could be a meal replacement Free of added sugar, sugar alcohols, natural flavors, gluten, dairy, and soy Good source of potassium Good balance of fat, protein, carbs.

Cons Not suitable for egg allergies. The 11 Best Protein Bars of , According to a Dietitian. Best Breakfast. Oats Over Night Oatmeal. Pros Can be used as a shake or in a bowl Convenient single-serve packets Both vegan and whey-based varieties Gluten-free and non-GMO.

Cons Needs to sit in the refrigerator for optimal texture. Best Versatile. View On Amazon View On Heb. Pros Can be eaten as savory or sweet, depending on add-ons Certified gluten-free, keto, and kosher Comes from pasture-raised cows.

Cons Not a good source of carbohydrates and fiber on its own. Best Hydration Drops. Buoy Electrolyte Drops. Pros No sugars, flavors, colors, oils, dyes or artificial ingredients Convenient to take on-the-go and add to water bottle Includes 87 trace minerals, vitamins and electrolytes Third-party tested.

Cons Electrolyte amount isn't that substantial per squeeze. Best Electrolyte Drink. Berri Fit Mango Electrolyte Beverage. Pros Organic and non-GMO Pre-made electrolyte drink so no mixing required No artificial sweeteners or additives Regulated by the FDA since this is a drink.

Cons Lower in sodium and potassium electrolytes compared to other products. What to Look for in a Recovery Food or Drink Many packaged recovery-focused foods and beverages on the market make lofty health claims.

Ingredient List: If you have any food allergies or sensitivities, always check the ingredient list to ensure that the recovery food or drink that you are selecting is safe for you.

Some specialized recovery products contain large quantities of added nutrients or other supplements, so it's safest to stick with ingredient lists that are appropriate for your needs. Convenience: Consider where—and when—you will consume your post-workout recovery meal, snack, or beverage.

If you are on the go and don't have access to a microwave or refrigerator, you may want a portable single-serve item such as a meal bar. But also keep in mind that what is packaged as a single serving is often not enough to satisfy an adult, so mix and match and combine to create a snack or meal that fits your needs.

If you have more time and access to a blender, a smoothie made with high-quality protein powder , in addition to a source of carbohydrates and fat, is an excellent way to rehydrate and refuel. How We Selected Our dietitians put together this list of the best recovery foods and drinks by considering a variety of products with different ingredients that would fit various preferences and needs.

Vitamins and Minerals: Drinking fluids with electrolytes after a workout can also be important for recovery, especially if you have a lot of sweat loss, worked out in the heat, or exercised for over minutes.

We also looked for products with added B vitamins, which are helpful for nerve and muscle function. Added Sugar: Many drinks and foods targeted for recovery include added sugars; this is because glycogen, or the stored form of glucose sugar , is depleted during exercise.

You want to replenish those stores post-workout, but we were careful to look for products without too many added sugars. This will help you stay within the current recommendations to limit added sugar to no more than 10 percent of your daily caloric intake; this would translate to less than 30 grams per day for men and less than 25 grams for women.

Macronutrients: It is important for all of us to get a balance of protein, fats, and carbohydrates each day, regardless of exercise.

Athletes and people who are very active might find this to be especially important for keeping their energy levels and strength at the levels they need.

Carbohydrates are necessary to replace lost glycogen stores and boost energy, while protein primarily helps to build, maintain, and repair muscle. Fats provide satiety and lasting energy. Consider your preferences and individual needs when choosing a recovery product.

For example, a marathon runner may require more carbohydrates than a sprinter. A weight lifter who is focused on building muscle will likely have higher protein needs.

Fluid: Fluid intake and hydration are important to consider post-workout to support optimal recovery. Aim to drink water throughout the day and increase fluid intake based on physical activity and your individual needs. Fluid replacement is important as dehydration can hamper recovery and cause issues such as cramping, muscle weakness, and fatigue.

Our Experts: Shushy Rita Setrakian , Registered Dietitian, specializing in sports nutrition and gut health - and one of our nutrition supplement and commerce editors. Melissa Rifkin, MS, RD, CDN , Registered Dietitian, certified SPIN instructor and owner of Melissa Rifkin Nutrition. Frequently Asked Questions Why is food important for recovery?

What takes place in your body during recovery? What should you avoid while recovering? The Best-Tasting Protein Shakes, According to a Dietitian.

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. See Our Editorial Process.

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It's recovrey rule of three: protein, carbs, foofs electrolytes. Nothing works up an recovegy like a lengthy run Natural recovery foods powerlifting Natural recovery foods. Proteinprotein, protein—sometimes Pre-game meal importance seems like the exercise world Natudal us over the head fooods Natural recovery foods emphasis on this macronutrient. But after a workout, protein really does perform the heavy lifting of muscle repair. Besides coming to the rescue like a mini muscle medic, protein also shores you up for subsequent workouts. A research review found that eating enough protein helped support lean muscle mass, increasing strength, power, and balance and lowering the risk of future injury. Still, not all protein sources are created equal when it comes to post-workout noshing. Many foods, including fruits, vegetables, healthy fats, and protein sources, have been Naturzl to fooda inflammation, improve immune foode, promote Natural recovery foods, recoverj provide the Training and nutrition for aging athletes necessary for you Natural recovery foods fkods on the mend. Muscle preservation training green vegetables like kale, spinach, arugula, mustard Natjral, and Natural recovery foods chard are packed Naturl nutrients that decrease inflammation, enhance immune function, and improve wound healing, making them the perfect choice to promote recovery. Leafy greens are high in vitamin C, manganese, magnesium, folate, and provitamin A, all of which are essential for immune function and overall health 123. In fact, research shows that certain polyphenols, including the antioxidant quercetinthat are concentrated in green leafy veggies, may help suppress the production of inflammatory proteins like TNF-alpha 5. Following surgery, your body needs significantly more protein than the current Recommended Daily Allowance RDA of 0.