12 Best Foods for Muscle Recovery

You put time and energy into your workouts to get results. But how fast you run and how many reps you do aren’t the only things that determine your success. Your workout-recovery plan — including what you eat after exercise — is also important.

Eating the right foods gives your body the nutrients it needs to repair muscle damage and rebuild energy for your next workout. Learn the best foods for muscle recovery to help you reach your fitness goals faster.

What should you eat for muscle recovery?

You need a mix of protein, carbohydrates, and healthy fats for optimal muscle recovery. 

Exercise places mechanical tension and stress on your muscles. It can also cause muscle cell damage that helps your muscles get bigger and stronger. So it’s critical to refuel after workouts. Each of the following macronutrients plays a different role in helping your muscles recover.

• Protein: Protein contains amino acids that help your body repair and rebuild muscle tissue. Animal-based foods, like beef, chicken, fish, and cheese, are good protein sources. Several plant-based foods, including beans, nuts, and seeds, also contain protein.

• Carbohydrates: Carbohydrates are your body’s main energy source. You can find them in whole grains, fruits, and vegetables. Your body breaks down the carbs you eat into glucose (sugar) for energy. When you consume more carbs than you need, your body will store them as glycogen in your muscle cells. A challenging workout can deplete these glycogen stores, causing muscle fatigue. Eating carbs after a workout can help refill energy stores so you’re ready for your next workout.

• Healthy fats: Healthy, unsaturated fats are found in coldwater fish, nuts, and seeds. They contain omega-3 fatty acids that can help lower inflammation. That’s important because vigorous exercise causes temporary inflammation as your body adjusts to increased activity.

EXPERT PICKS: WHAT TO READ NEXT

• Plan your workout meals. Is it better to eat before or after exercising? 

• Get rehydration right. These five post-workout drinks can help you refuel and recover. 

• Ease post-workout soreness. Use one of these 10 remedies to soothe muscle aches. 

• Fuel up. Try one of these pre-workout snacks to boost your energy and exercise performance.

Best muscle-recovery foods

The best foods for muscle recovery contain lean protein, carbohydrates, and healthy fats. They should also have electrolytes, minerals, and antioxidants. Whole foods are better than processed foods, as are foods low in added sugars and saturated fat. Consider some of the following options. You can combine many of these ingredients in a smoothie or a snack.

1. Pineapple

Pineapple is a good source of carbohydrates to replenish muscle glycogen. It also contains bromelain, an enzyme known for its anti-inflammatory properties. Research shows it can help reduce muscle soreness and inflammation following intense exercise, possibly speeding recovery.

Additionally, pineapple has plenty of vitamin C, an antioxidant that can combat oxidative stress and muscle damage to help your body recover more easily.

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2. Blueberries

Blueberries are one of the healthiest fruits. They’re chock-full of antioxidants and other nutrients that can support muscle recovery and overall health. This includes:

• Vitamin C 

• Vitamin K 

• Manganese 

• Fiber 

Manganese, for example, is a mineral that protects against cell damage and helps your body make energy. Anthocyanins are an antioxidant that give blueberries their dark color. They have anti-inflammatory properties that may reduce the risk of heart disease and diabetes.

3. Eggs

Eggs are a quick and easy source of high-quality protein with the amino acids your body needs to recover. Of all protein sources, eggs have the highest protein digestibility-corrected amino acid score. This is a measure of a protein’s amino acid profile combined with how well your body can use and digest it.

Eggs are also particularly high in leucine. This amino acid plays an important role in muscle growth. One egg has about 500 mg of leucine, which provides a significant amount of the 700 mg to 3,000 mg recommended for optimal muscle protein synthesis.

4. Chia seeds

Chia seeds offer numerous health benefits, such as lowering cholesterol and improving digestion. They may kick-start your workout recovery too. They’re loaded with vitamins, minerals, and antioxidants that can help you bounce back after exercise. Among them are:

• Omega-3 fatty acids

• Nine essential amino acids

• Vitamins B₁ and B₂ and niacin

• Magnesium

• Phosphorus

• Calcium

• Potassium

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Chia seeds are also a good source of protein and fiber, which can help you feel fuller longer. Try adding 1 tbsp to 2 tbsp to your water, fruit and veggie smoothie, or oatmeal.

5. Watermelon 

Watermelon may help with muscle fatigue and soreness after exercise. It contains L-citrulline, an amino acid that helps the body make nitric oxide. Nitric oxide is a molecule that relaxes blood vessels and improves blood flow to your muscles. Some research suggests that it can reduce muscle soreness after a workout and stimulate muscle growth.

Watermelon is also a good source of electrolytes and minerals, including potassium and magnesium. Electrolytes are critical for muscle contraction, and low levels contribute to muscle fatigue. It’s important to quickly replenish these, especially after long or intense bouts of exercise and exercise in hot weather.

6. Cottage cheese

Cottage cheese is packed with casein protein. Casein and whey are the two types of protein found in dairy products, like cheese and milk. Both are high-quality protein sources. They contain all the essential amino acids and are easy for your body to digest and use.

If you work out in the evening, research shows that having some cottage cheese before bedtime could help you feel better in the morning. A 2020 research review suggests that presleep casein of at least 40 g may help control the body’s inflammatory response and speed up muscle recovery.

7. Oatmeal

A bowl of oatmeal is a great way to refill spent carbohydrate stores. Whole-grain oats digest slowly, giving your muscles a sustained source of energy post-workout. Oats are also a good source of plant-based protein with about 5 g per ½-cup dry serving.

Oats contain an antioxidant called avenanthramide. Early evidence shows it can help control the body’s inflammatory response to eccentric muscle contractions. These types of contractions cause more soreness after a workout than concentric contractions.

8. Spinach

It’s not called a superfood for nothing. Spinach is loaded with vitamins, minerals, and phytonutrients that make it a prime candidate for damage control after a tough workout. It’s a particularly good source of anti-inflammatory vitamin C, magnesium, and potassium.

Recent research also found that a compound in spinach called ecdysterone has steroid-like effects in humans. Adults who strength trained and took a spinach extract supplement saw greater results in muscle mass and strength than those who only strength trained.

9. Bananas

Grab a banana for a quick source of carbs post-workout. It’s easy to digest and rich in simple sugars, potassium, and magnesium. That makes it a great way to replace lost glycogen and electrolytes.

Bananas are also a good source of phytonutrients, which have been shown to have anti-inflammatory effects. A 2018 study found that bananas were better at reducing inflammation after intense exercise than a sugary beverage.

10. Tart cherry juice

Tart cherry juice isn’t as common as orange or pomegranate juice. But if you can get your hands on some tart cherry juice after your next workout, your muscles will thank you. It’s a concentrated source of polyphenols that combat oxidative stress and reduce inflammation. The juice may help relieve sore muscles and help athletes get back in the game faster.

Recent research suggests that tart cherry juice is most effective when you drink it regularly, not just after a tough workout. The compounds in tart cherry juice may have a protective effect on muscles that prevents, instead of just repairs, damage.

11. Mackerel

Mackerel and other coldwater fatty fish are the best sources of omega-3 fatty acids. These healthy fats help reduce inflammation throughout your body, and they can help your muscles recover after a workout.

In a 4-week study, researchers examined the impact of omega-3 supplements on muscle damage in 14 young men. Participants taking omega-3 reported less muscle soreness and showed reduced inflammation markers compared with the placebo group. The supplements contained 3 g of omega-3s, which is about the amount in a 4 oz serving of Atlantic mackerel.

12. Chocolate milk

Milk is a perfectly portable post-workout pick for jump-starting the recovery process. Its combination of carbohydrates and high-quality protein refill your muscles’ glycogen stores and give them a fast-absorbing source of amino acids.

Milk is also a good source of minerals, especially calcium. Calcium helps regulate muscle contractions and protects against muscle loss. Although more research is needed, one meta-analysis found that chocolate milk was better than a sports drink at improving post-exercise recovery markers.

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Written by:

Jody Braverman, CPT, RYT

Jody Braverman has worked in the health and fitness industry –– as a trainer, yoga teacher, nutrition and lifestyle coach, writer, and editor –– for more than two decades. She graduated with a B.A. from the University of Maryland and maintains several accredited certifications.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Christina Palmer, MD

Christina Palmer, MD, is a board-certified family physician with a special interest in chronic care management, women’s health, mental health, and preventive care. She has over 10 years of experience in primary care research, innovation, and practice.

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