12 best foods for muscle recovery: Fuel your body the right way

There's nothing quite like the feeling of finishing a great workout. You feel strong, capable and on top of the world... if also a little sore. But if you thought your work was done when you put down the barbell, you may be mistaken. Yes, after you've had your well-deserved lie down, it's time for the most important part of all: eating!

What many people don't realise is: what happens after your workout is just as crucial as what you do during. That means giving your body the nutrients it needs to refuel and recover.

Sounds simple, right? You've just worked out your muscles, now it's time to work out your taste buds. That said, not all post-workout meals are created equal.

To ensure that you're setting yourself up for success, it's important to eat and drink the right things.

Read on for 12 of the best foods for muscle recovery that will give you the best bang for your buck.

Why is muscle recovery important?

When we exercise (particularly if it's resistance training or weight training), our muscle fibres undergo stress. This creates microscopic tears, which — thanks to specialised cells called 'satellite cells' — get fused and regenerated through a process called hypertrophy. While this can sound a bit gory, it's actually a good thing. It's what allows muscles to become stronger, bigger and more defined over time.

However, in order for this regeneration process to occur, the body needs amino acids. Often called the 'building blocks of protein', these are chains of nitrogen-containing molecules that repair fibres [1].

Without adequate amounts of amino acids, we tend to experience more soreness after our workouts, as well as increasing the risk of injury [2]. Plus, while it's still possible to gain muscle, it will feel much harder.

So, if you feel like you're working hard at the gym but not seeing the results you'd like, it may not have anything to do with your exercise performance. Rather, you might not be giving your body what it needs afterwards to bounce back.

What post-workout foods help with muscle recovery?

At rest, our bodies enter a stage of protein synthesis where the muscles rebuild and recover. While it naturally makes some non-essential amino acids, such as alanine, aspartate, and glutamate, this is not adequate for effective synthesis [3].

This is why the body primarily relies on amino acids through the diet. Branched-chain amino acids (BCAAs) like leucine are especially crucial for this process, activating key pathways that signal the body to build muscle [4].

Beyond amino acids, giving the body plenty of post-workout fuel also ensures your body can effectively maintain general bodily functions, so it can divert some resources to muscle growth (and fat loss).

So, what should you add to your plate (or cup) for post-workout nutrition? Here are some of the best foods for muscle recovery.

1. Eggs

Eggs are the MVP for muscle recovery and growth because they contain all of the essential amino acids needed for fibre repair. Whole eggs, in particular, stimulate muscle protein synthesis more effectively than egg whites alone, thanks to nutrients in the yolk like leucine, vitamins, minerals, and fatty acids [5].

2. Milk

While it's not typically a food, per se, cow's milk is an underrated elixir for post-workout recovery. It offers a near-ideal 4:1 carbohydrate-to-protein ratio, matching or even beating many sports drinks in performance recovery [6]. If you're not keen on the taste by itself, chocolate milk is also a surprisingly good choice to enhance muscle recovery.

3. Root vegetables

Think, sweet potatoes, pumpkin or even regular potatoes! They're packed with complex carbs for glycogen restoration, plus vitamin C and copper, which support muscle fibre flexibility and regeneration [7]. Pair them with lean protein and healthy fats (like avocado or cottage cheese) for a well-rounded meal that helps repair muscle tissue.

5. Whey protein

Yes, there's a reason bodybuilders chug protein powders after an intense workout. It's one of the most convenient ways to accelerate muscle growth, as you can easily take it with you on the go. Whey is rich in essential amino acids (especially leucine) and is swiftly absorbed to support muscle repair and protein synthesis [8]. It also comes in a range of flavours and can easily be mixed in with other ingredients for a nourishing post-workout smoothie.

6. Watermelon and watermelon juice

Here's a surprising one!  A 2013 study demonstrated reduced soreness 24 hours post-workout with watermelon juice. The juicy fruit is packed with L-citrulline, which boosts nitric oxide production and enhances blood flow to muscles [9]. Just enjoy in moderation, as it tends to be very high in sugar, too.

7. Fatty fish

Fatty fish — including salmon, sardines and trout —  are considered complete protein sources. High in omega 3 fatty acids, they've been found to help reduce inflammation and support muscle recovery and repair [10]. Enjoy it grilled, canned or raw (such as sashimi), depending on what takes your fancy.

8. Cottage cheese

It may not be everyone's cup of tea, but cottage cheese works hard when it comes to optimal muscle recovery. Rich in slow-digesting casein, consuming cottage cheese before bed has been found to prolong amino acid supply through the night [11]. Consider enjoying it in a warmed rice pudding or custard, for a muscle-boosting dessert.

9. Tart cherry juice

Another contender for 'best natural post-workout drink,' tart cherry juice has been found to reduce inflammation, oxidative stress, and delayed-onset muscle soreness (DOMS) [12]. Rich in plant compounds called anthocyanins, a 2021 meta-analysis found that it accelerates muscle recovery and eases soreness post-exercise [13].

10. Yoghurt

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].

11. Bananas

Bananas are a powerhouse recovery food thanks to their easily digestible carbohydrates and potassium content, which helps replenish glycogen stores and prevent muscle cramps. A 2012 study found the  fruit was just as effective as sports drinks at fueling endurance exercise and reducing post-exercise inflammation [16].

12. Nuts and seeds

Here's a favourite with endurance athletes, like marathon runners. Nuts and seeds (like almonds, walnuts, chia, and pumpkin seeds) provide a mix of plant-based protein, healthy fats, and key micronutrients such as magnesium and zinc, which play roles in muscle contraction and repair.

Foods to avoid after working out

On the flipside, there are certain foods that are best to steer clear of after a workout.

These include salty, highly processed foods (such as crisps or pretzels). Not only do they have minimal nutritional value, but they tend to be quite dehydrating.

Greasy foods that are high in saturated fats (such as hot chips) are also best avoided, as the body has to work hard to digest them.

Generally, it's wise to be wary of sports nutrition drinks, too, as they tend to be loaded with added sugars and all kinds of chemicals. Plus, who needs them when there are so many delicious foods and drinks to improve muscle performance.

Other muscle recovery tips

Hot and cold therapy is everywhere right now, and for good reason. As well as boosting energy levels and making you feel amazing, it's great for muscle soreness [17]. For best results, consider doing a 15-20 minute round in the sauna, followed by a couple of minutes in an ice bath or cold shower — and repeat a few rounds of this.

Applying pressure can also help to accelerate muscle recovery by stimulating blood pressure [19]. Using a foam roller or a self-massage ball is an easy way to reap the benefits if you don't have a high-tech device like a massage gun or compression boots. Otherwise, you can get your partner to give you a massage while you're watching telly on the lounge!

Food is recovery fuel

Many of us are so conditioned to think about food as something that works against us that we have to outsmart it to achieve our goals. But what we tend to forget is that it's natural medicine, packed with macronutrients, vitamins and antioxidants that fuel our results.

Not sure what to eat for the best results on your fitness journey? Or, perhaps you feel like your relationship to food needs an overhaul in general?

Juniper is all about fueling fat loss (and muscle gain) with food.

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Our Juniper Program pricing reflects the additional benefits our patients receive at a competitive price.

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