9 Post-Workout Foods That Help You Build Muscle and Recover Faster
You've worked out. Now eat up.
WHILE YOU COULD, technically, build more muscle and achieve your fitness goals by eating fast food, you're far better off refueling with nutritious foods targeted at specific things your body needs post-exercise.
“Nailing your post-workout nutrition promotes quicker recovery, reduces muscle soreness, builds muscle, improves immune system functioning, and replenishes glycogen—all key building blocks in priming you for future workouts,” says sports dietitian and Ironman athlete Marni Sumbal, M.S., R.D.
While it's true that new science shows that you don’t have to consume the nutrients you need immediately after a workout to reap muscle-building, strength-priming benefits. But most people find that eating a protein bar or chugging a protein shake before (or even during) a workout can lead to digestive issues—up to an including a mid-workout case of the trots.
And it’s also true that you shouldn’t exclusively be turning to protein bars or shakes in order best help your body recover from a hard workout. Just like good overall nutrition, you should strive for a variety of foods—each of which carries their own unique lineup of good-for-you-nutrients.
So what exactly should you reach for?
The following science-backed options will speed up your recovery so you can head back to the gym faster and stronger. Plus, they all taste better than your average chalky protein shake.
1. 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.
Many studies have demonstrated that tart cherry juice can help with recovery after an intense exercise sesh, but it’s not just limited to weight training.
2. 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.
You don't have to eat the yolks to build muscle, but just know that those yolks contain many of those essential good-for-you nutrients.
3. 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. 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.
Stir together 1/2 cup park-skim ricotta cheese and 1/2 teaspoon vanilla extract in a bowl. Top with 1/3 cup granola and 1/2 cup berries.
4. 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.
It’s possible that omega-3s work can also work their way into muscle cells, where they help reduce the exercise-induced damage that causes painful inflammation, according to new research.
5. Cottage cheese
Over the past several years, Greek yogurt has gained all the attention while poor cottage cheese has fallen by the wayside.
While both are great, cottage cheese actually has more protein gram for gram, as well as just under 3 grams of leucine per 1 cup. This amount has been shown to help with building and/or maintaining muscle.
6. Sweet potatoes
Sorry, keto fans. When it comes to post-workout recovery, carbs are indeed your friend.
Don't worry, the carbs you eat after training are more likely to be used as energy than stored as fat, Sumbal says.
7. Whole-grain bread
For the same reasons as above, carbs help fuel working muscles. Quality carbs like those found in whole-grain bread go a long way in helping to replenish your muscles.
Don't overthink it. A basic PB&J sandwich can go a long way.
8. Quinoa
This powerful little grain is a great addition to any diet, but it's especially ideal for those following a gluten-free, vegan or vegetarian diet who are looking to increase their protein and fiber intake—it’s loaded with both.
9. Jerky
Beef, bison, turkey, salmon—whichever form you chose to consume it, jerky is dehydrated protein. So unless the jerky manufacturer decides to coat their product in a sugary glaze, it's often a high-protein, little-to-no carb snack.
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You've worked out. Now eat up.
WHILE YOU COULD, technically, build more muscle and achieve your fitness goals by eating fast food, you're far better off refueling with nutritious foods targeted at specific things your body needs post-exercise.
“Nailing your post-workout nutrition promotes quicker recovery, reduces muscle soreness, builds muscle, improves immune system functioning, and replenishes glycogen—all key building blocks in priming you for future workouts,” says sports dietitian and Ironman athlete Marni Sumbal, M.S., R.D.
While it's true that new science shows that you don’t have to consume the nutrients you need immediately after a workout to reap muscle-building, strength-priming benefits. But most people find that eating a protein bar or chugging a protein shake before (or even during) a workout can lead to digestive issues—up to an including a mid-workout case of the trots.
And it’s also true that you shouldn’t exclusively be turning to protein bars or shakes in order best help your body recover from a hard workout. Just like good overall nutrition, you should strive for a variety of foods—each of which carries their own unique lineup of good-for-you-nutrients.
So what exactly should you reach for?
The following science-backed options will speed up your recovery so you can head back to the gym faster and stronger. Plus, they all taste better than your average chalky protein shake.
1. 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.
Many studies have demonstrated that tart cherry juice can help with recovery after an intense exercise sesh, but it’s not just limited to weight training.
2. 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.
You don't have to eat the yolks to build muscle, but just know that those yolks contain many of those essential good-for-you nutrients.
3. 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. 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.
Stir together 1/2 cup park-skim ricotta cheese and 1/2 teaspoon vanilla extract in a bowl. Top with 1/3 cup granola and 1/2 cup berries.
4. 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.
It’s possible that omega-3s work can also work their way into muscle cells, where they help reduce the exercise-induced damage that causes painful inflammation, according to new research.
5. Cottage cheese
Over the past several years, Greek yogurt has gained all the attention while poor cottage cheese has fallen by the wayside.
While both are great, cottage cheese actually has more protein gram for gram, as well as just under 3 grams of leucine per 1 cup. This amount has been shown to help with building and/or maintaining muscle.
6. Sweet potatoes
Sorry, keto fans. When it comes to post-workout recovery, carbs are indeed your friend.
Don't worry, the carbs you eat after training are more likely to be used as energy than stored as fat, Sumbal says.
7. Whole-grain bread
For the same reasons as above, carbs help fuel working muscles. Quality carbs like those found in whole-grain bread go a long way in helping to replenish your muscles.
Don't overthink it. A basic PB&J sandwich can go a long way.
8. Quinoa
This powerful little grain is a great addition to any diet, but it's especially ideal for those following a gluten-free, vegan or vegetarian diet who are looking to increase their protein and fiber intake—it’s loaded with both.
9. Jerky
Beef, bison, turkey, salmon—whichever form you chose to consume it, jerky is dehydrated protein. So unless the jerky manufacturer decides to coat their product in a sugary glaze, it's often a high-protein, little-to-no carb snack.
Visit us:- Your Muscle Shop for Health Products - Your Muscle Shop
Join us:- Telegram: Contact @yourmuscleshop
