You have just returned home from the gym after a good workout. good result You scour the fridge and pantry for something to satisfy your post-sweat cravings. But before you grab the first thing that looks good, you might want to consider choosing the best foods for muscle recovery.
Meet the experts: Valerie Agyeman, RDregistered dietitian and Benefiber spokesperson. Melissa Presto, DCN, RDNnational media spokesperson for the Academy of Nutrition and Dietetics; prevention medical review committee; Jim White RDN, ACSM EX-P, Owner Gym White Fitness & Nutrition Studio.
When we exercise, our bodies need fuel. That fuel comes from glycogen, a form of glucose stored in our muscles. Melissa Presto, DCN, RDNnational media spokesperson for the Academy of Nutrition and Dietetics; prevention medical review committee. “Within 1 hour after trainingYou want to replenish your fuel reserves and support muscle recovery by eating snacks rather than large meals containing carbohydrates and protein. ”
So we asked sports nutrition experts to tell us more about the best foods for muscle recovery and which snacks to avoid post-workout.
best foods for muscle recovery
chicken
Chicken breast is rich in protein and is great for muscle repair, says Jim White, RDN, ACSM EX-P. Gym White Fitness & Nutrition Studio. Lean protein sources such as chicken, fish, tofu and beans contain essential amino acids needed for muscle repair and growth, he added. Valerie Agyeman, RDregistered dietitian and spokesperson for Benefiber.
whole grain
Incorporating complex carbohydrates, such as whole-grain breads, into your diet can provide your body with essential vitamins and minerals, such as B vitamins, iron, zinc, magnesium, and copper, White says. “These nutrients aid muscle recovery and also serve as a fuel source for your next workout.”
sweet potato
sweet potato Agyeman says it’s a complex carbohydrate that can replenish glycogen stores, provide energy for training, and aid in muscle recovery. Sweet potatoes also contain copper, which helps maintain healthy muscle tissue and replenish energy levels, and vitamin C, which helps prevent muscle tissue breakdown.
Quinoa
QuinoaLike sweet potatoes and whole grains, it’s another complex carbohydrate that can replenish glycogen stores, provide energy for training, and aid muscle recovery, according to Agyeman. And for those following a vegan or vegetarian diet and looking to boost protein after a workout, this small but mighty grain is Excellent source of vegetable protein.
salmon
White says salmon is also a good source of protein, rich in omega-3 fatty acids that help reduce inflammation. the study Studies have shown that omega-3s may play a major role in reducing exercise-induced muscle soreness.
chocolate milk
According to White, milk contains both high-quality protein and carbohydrates, which support muscle protein synthesis and help replenish glycogen stores. “chocolate milk Specifically provides a 3:1 ratio of carbohydrates and protein ratio that profit recovery After a tough training session. Milk is also rich in nutrients, 13 essential nutrients Just one 8-ounce serving can keep our bodies functioning at their best,” he added.
cottage cheese
There’s a reason this cheese is trending on social media.just 1/2 cup of cottage cheese Contains 12 grams of protein, including leucine, a branched chain amino acid important for health. muscle repairsays White. “Cottage cheese also contains casein, a slow-release protein that can provide energy. muscle protein synthesis. It is absorbed slowly, so the study It has been suggested that taking casein before bed can support nighttime muscle recovery and future performance. ” For a convalescent snack, White suggests whipping cottage cheese with dark cocoa powder and topping it with berries for an extra boost of antioxidants.
egg
White says eggs are a high-quality, easily digestible protein that also contains choline, an essential nutrient for brain and muscle function. Some eggs are fortified with omega-3s, which can help fight inflammation.
banana
banana It is rich in carbohydrates and potassium, essential nutrients for muscle recovery. Bonus: This fruit is portable, so you can keep it in your gym bag and eat it right after you work up a sweat.
spinach
spinachas well as other cruciferous vegetables. anti-inflammatory nutrients, calcium, potassium, magnesium, iron, zinc, etc. Spinach also contains protein and compounds known as antioxidants. flavonoids.
berries
Whether you prefer blueberries or raspberries, all berries are rich in antioxidants, which can help reduce inflammation and promote overall recovery, says Agyeman. Blueberry contains one of the following: highest amount of antioxidants Among all fruits, blueberries and raspberries are both good sources of carbohydrates, sirtuin. Sirtuins are a type of protein involved in controlling cell death and longevity, metabolism, and inflammation, and therefore play a major role in muscle recovery.
Foods to avoid after exercise
After training, it is important to choose your food and drinks carefully to allow your body to properly recover. According to our nutrition experts, these are the foods you should avoid after training:
- alcohol According to White, this should be avoided at all costs because it dehydrates the body, interferes with protein synthesis, and slows muscle recovery.
- salty food According to White, it can interfere with the recovery process and cause swelling, making it difficult to get back into your workout routine.
- sweet foodTaking it after a workout can cause an energy crash due to a sudden spike in blood sugar levels, White says.
- ultra-processed foods White says it should also be avoided after a workout because it contains additives that can cause inflammation in the body and slow muscle recovery.
- Spicy food Presto points out that after a hard workout, it can be difficult for some people to digest.
- only vegetables not included enough macronutrientsThings like carbohydrates and protein that help with recovery.
While nutrition is certainly important for muscle recovery, White makes it clear that it’s always better to eat something than nothing at all, especially after an intense workout. “Appetites, time constraints, and individual preferences can vary, so identifying foods and drinks that are well-tolerated, convenient, and provide carbohydrates and protein can go a long way,” he points out. .
More tips for muscle recovery
In addition to fueling your body with food, there are many things you can do to keep your body in good shape. Recovery after training. Here are some expert tips on what to include in your muscle recovery routine.
- stretch According to White, it loosens muscles, reduces pain, improves circulation, removes lactic acid, and helps you relax. According to Presto, post-workout stretching is more effective after your muscles have warmed up.
- drinking water According to Presto, it can help support muscle recovery after a workout. “Unless you do moderate to high-intensity exercise, plain water is better than sports drinks,” she advises.
- get enough sleep According to Presto, it supports muscle recovery by providing important nutrients to muscles during muscle repair, growth, and sleep. Aim for seven to nine hours of sleep each night to fully recover your body for peak performance, advises White.
- leg air compression White said the device improves blood circulation and helps muscles recover faster.
- active recovery According to White, it can help your body recover faster after a difficult workout by improving circulation, reducing pain, increasing mobility, and reducing stiffness. “Examples include swimming, walking, jogging, yoga, and foam rolling.”
- Massage Benefits include improving blood flow, relaxing muscles, improving range of motion, improving sleep and reducing inflammation, White says.
- ice bath According to White, it is often used to reduce muscle aches, pain, and swelling. “Ice baths are known to help flush out lactic acid and relieve post-workout soreness,” he explains.
conclusion
Carbohydrates provide energy for muscles, and protein is necessary for growth and repair, Presto says. “Combining the two with hydration and getting enough sleep 30 to 60 minutes after exercise can support muscle recovery,” she advises.
Madeleine preventionAn associate editor at , she has a background in health writing from her time as an editorial assistant at WebMD and her personal research in college. She graduated from the University of Michigan with a degree in biopsychology, cognition, and neuroscience, and she helps people develop strategies for success in any field. preventionsocial media platforms.
