Notching massive workouts is the key to building serious strength. But those gruelling sessions can leave you sidelined for days as your muscles work to repair themselves. Yep, muscle recovery is tough work.
If you want to keep showing up at the gym without unnecessary downtime, your diet can make all the difference. The right foods can help speed up recovery, ensuring you’re ready for your next session in record time.
Why Is It Important To Eat After My Workouts?
Without a proper recovery plan, you’re not training as effectively as you could be. And, yes, your meals are a massive part of this equation, but you shouldn’t overlook the benefits of sleep, stretching, saunas and ice baths.
When you sleep, for instance, this is the primary time your body releases growth hormones to repair your muscles, rebuild damaged fibres and reduce inflammation. Falling short on those all-important Zzz’s (it’s recommended you get between 7 to 9 hours of shuteye every night for adequate recovery time) and you’ll inadvertently hit the brakes on your efforts in the gym. While the fuel that’ll work best for you will depend on the type of training you’re doing, it’s typically advised to aim for a 1:1 or 1:2 protein-to-carbohydrates split for your after-gym snacks or meals.
But not all foods are created equal. Not only do whole foods tend to trump the processed fare you’ll find in the grocery aisles, but some specific morsels pack bonus recovery-revving perks to help reset and hit the gym ready to go. Here are a few foods to add to your recovery repertoire:
1. Eggs
Your average large egg packs around 7 grams of protein, but its nutrient chops don’t stop there. Snack on these and you’ll also snag a host of nutrients and minerals; just make sure you don’t skip the yolks. One study found that regular weightlifters who consumed whole eggs (including the yolks) after a hard workout were able to tap into higher levels of muscle repair than those who steered clear of this gooey, yellow centre.
READ MORE: 11 High-Protein Foods That Do More Than Just Build Muscle
2. Cherry Juice
While this tart juice might not be your first choice after a workout, turns out it could be one of your best repair tools after a gruelling sesh. Research has found that cherry extract might not only expedite recovery but could also curb post-session fatigue. Bottom’s up.
3. Salmon
Fish isn’t just good for your heart seafood could also help see you through those post-workout pains. Studies have found that omega-3s (which you can find in abundance in salmon) might be able to help curb exercise-induced damage and any resulting inflammation.
4. Whey Protein Powder
A study on recovery found that men who took whey protein three times a day had lower markers of muscle damage after exercise. A simple whey shake post-workout can provide the fast-digesting protein your muscles need to repair and grow.
5. Dairy
While plant-based alternatives have their benefits, dairy remains one of the best options for muscle recovery. Studies suggest that cow’s milk not only speeds up muscle repair but may also improve workout performance. Whether it’s milk, yoghurt, or cottage cheese, dairy delivers a powerful protein punch.
READ MORE: 10 High-Protein Smoothie Recipes You Need to Try
6. Coffee
Caffeine doesn’t just boost exercise performance—it may also help reduce post-workout soreness. Some research suggests that a cup of coffee before a workout can make muscle recovery feel easier. Just don’t overdo it, as too much caffeine can interfere with sleep, which is crucial for muscle repair.
7. Low-GI Bread
High-quality carbohydrates are essential for replenishing muscle glycogen after exercise. Instead of processed white bread, opt for low-GI wholewheat bread or oats to provide steady energy and better recovery.
8. Biltong
South Africa’s favourite high-protein snack is also a top recovery food. Biltong is rich in protein and iron, both of which help repair muscle tissue and keep energy levels up. Just be mindful of sodium levels if you’re eating it in large amounts.
9. Sweet Potatoes
This complex carb is an easy way to top up your glycogen stores to give you energy on tap ahead of a workout. But these sweet spuds also play a role in muscle recovery. The magic ingredients? Copper and vitamin C, both of which have been shown to help maintain healthy muscle tissue.
10. Cottage Cheese
If you’ve spent any time scrolling recipes on TikTok, you likely have ‘cottage cheese fatigue’. But there’s a reason this ingredient is featured prominently in almost every viral muscle meal making waves on social media. Just 100g will net 11g of protein while costing you just 98 calories of your daily budget.
But there’s more to cottage cheese than its heaping servings of this muscle-building macro. It also contains leucine, an amino acid that plays a crucial role in repairing muscles.
11. Quinoa
This popular grain is an easy addition to your diet, regardless of your goals. Sub it in for rice or noodles to bag both protein and fibre in droves. For reference, a 50g serving of quinoa contains up to 7g of protein and 5g of dietary fibre.
12. Watermelon
Unlike most of the foods on this list, munching on watermelon isn’t going to help you hit your protein goals. But what it lacks in the muscle-building macro, it makes up for with one magic ingredient: L-Citrulline. One study found that this amino acid can help ease post-workout muscle soreness and improve your physical performance.
13. Bananas
They’re a popular pre-workout energy booster, but this fruit can also help expedite your recovery. These fruits contain high levels of potassium which is important for muscle function and can help ward off muscle cramps.
