The Best Foods for Muscle Recovery After a Workout

Training breaks muscle down; food and rest build it back stronger. Eating the right foods after exercise speeds repair, replenishes energy and reduces soreness so you can train hard again sooner.

Protein for repair

Protein provides the amino acids that rebuild muscle. Great post-workout sources include:

• Chicken, turkey and lean beef
• Salmon (protein plus anti-inflammatory omega-3s)
• Eggs and Greek yogurt
• Whey or plant protein
• Tofu and lentils

Carbs to refuel

Carbohydrates replenish the glycogen you burned during training. Pair protein with quality carbs like rice, potatoes, oats or fruit for optimal recovery.

Anti-inflammatory helpers

• Berries and cherries
• Leafy greens
• Fatty fish
• Turmeric and ginger
• Plenty of water

The takeaway

Combine protein and carbs after training, add anti-inflammatory whole foods, and stay hydrated. Good recovery nutrition means better performance and faster gains.