Beans, lentils, and chickpeas offer a plant-based alternative to animal protein. A half-cup serving of cooked beans provides about seven grams of protein, iron, zinc, and fibre, supporting muscle repair and immune function. Agyeman says quinoa, like sweet potatoes and whole grains, is another complex carbohydrate that can replenish glycogen stores, providing energy for workouts and aiding in muscle recovery. A 2013 study demonstrated reduced soreness 24 hours post-workout with watermelon juice.

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Research shows that spreading your protein intake equally over four meals may stimulate muscle growth more than an uneven distribution (10, 11). Moreover, slightly increasing your protein intake once you start training the newly healed body part again helps you rebuild any lost muscle (8). When looking for a protein powder, look for one that has minimal ingredients and contains 20–30 grams of protein per serving.

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To maintain proper potassium levels, it is recommended to consume potassium-rich foods, such as bananas, spinach, and sweet potatoes, or to take a potassium supplement. The recommended daily intake of potassium is 4,700 milligrams for adults, but individuals who engage in regular physical activity may require higher amounts. It is important to note that excessive potassium intake can lead to hyperkalemia, a condition characterized by high levels of potassium in the blood, which can cause serious health problems. Therefore, it is essential to consult with a healthcare professional before starting any potassium supplementation regimen.

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The main findings of these authors [2] are that the mixture of CrM plus HMB has a highly synergistic effect on mad muscles review anaerobic performance evaluated on 4 mmol and 8 mmol blood lactate concentration. The results of this research have an immediate practical application as the supplementation for 10 weeks HMB (3 g/day) plus CrM (0.04 g/kg/day) improves sports performance. Furthermore, this represents a novel way of evaluating supplementation strategies’ real effect from the research perspective. In conclusion, incorporating potassium-rich foods into your post-workout diet is a simple and effective way to support muscle recovery and reduce soreness. By focusing on nutrient-dense whole foods and considering the addition of supplements when needed, you can ensure that your muscles receive the potassium they need to repair and rebuild after a workout.

Health

Yoghurt is more than just a protein source —it’s also packed with probiotics that support gut health, which can indirectly boost muscle recovery by improving nutrient absorption and reducing inflammation [14]. A 2014 review in the British Journal of Nutrition highlighted how probiotic-rich foods may aid immune function and exercise recovery [15]. That’s why she often totes a shaker bottle and a serving of whey protein powder with her on the go to mix with milk or water and plenty of ice. Whether you prefer blueberries or raspberries, all berries are rich in antioxidants, which help reduce inflammation and promote overall recovery, said Agyeman. And while blueberries contain one of the highest amounts of antioxidants among all fruits, both blueberries and raspberries are excellent sources of carbohydrates and sirtuins.

Best Foods for Soreness and Muscle Recovery

Some other important ones are carbs and protein, which are beneficial for your muscles. It’s also a good source of whey protein, meaning it’s high in the essential amino acid leucine, which is especially effective for muscle growth, says Sumbal. Despite these findings, no changes in blood markers of fatigue were observed following supplementation [182]. Another study conducted in untrained males failed to show any effects of bromelain supplementation (900 mg/day for 4 days) on recovery following intense elbow exercise [183]. Proteases have been proposed as potential regulators of the post-exercise inflammatory response [181]. Regarding the dose of blueberry required to produce positive effects, a wide range of supplementation protocols have been employed, with durations ranging from 72 h to 8 weeks prior to exercise [60,61,62,63,64].

There’s More Than 1 Way to Let Your Muscles Recover

• But scientists are still debating the benefits of collagen powder and other collagen supplements.
• In addition, spinach contains vitamin A, vitamin C, and folate.
• Naturally sweeten yogurt with a drizzle of honey or fruit if desired.
• While no changes in blood inflammatory and muscle damage markers or muscle soreness were found, the high-EPA group showed improvements in muscle performance tasks and force recovery.
• How much protein you should eat depends on your activity level and overall health.
• Since glycogen stores are limited, however, they become depleted during exercise.

Ultimately, this process contributes to adaptations that may enhance future exercise performance. There is a large body of evidence linking polyphenol consumption with the suppression of oxidative stress and inflammation [6,38]. The results of previous research indicate that the daily ingestion of polyphenols for at least 3 days prior to and following an intense exercise session may enhance recovery from muscle damage.

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Its omega-3 fatty acid content can further reduce and protect against inflammation within the body following a rigorous workout. Eggs are rich in protein, fatty acids and a range of nutrients such as zinc, selenium and vitamin A, making them a great food for muscle recovery. The amount of protein in eggs generally is about six or seven grams (per egg), which is similar to the amount of protein in a cup of yoghurt.

Protein powders

This article lists 14 foods and supplements you can consider adding to your diet to help you recover from an injury more quickly. Whey protein isolate is considered the gold standard for muscle growth, as it’s a complete protein, contains a high amount of the BCAA leucine, and is absorbed the quickest. If you have food sensitivities, a good way to find out which protein powder is right for you is to simply try out a selection and keep a food and symptom diary.

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But when that soreness lingers, it can derail your training plans, making it challenging to get back to the gym, let alone tackle another challenging workout. The good news is that there are ways to help ease muscle soreness after exercise and get you back to your training routine faster. One of the most effective methods is nutrition, specifically eating the best foods for muscle recovery. Alongside proper nutrition, incorporating some of the best recovery tools for athletes—like foam rollers, massage guns, or compression gear—can further enhance your recovery process. With this app, you can access targeted routines created by some of the world’s best athletes to help you recover faster, reduce soreness, and get back to training stronger. However, although there is a significant body of research associating HMB intake with improvements in markers of post-exercise recovery, these findings have not been universal.