{"id":23522,"date":"2021-03-15T19:05:38","date_gmt":"2021-03-15T19:05:38","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=23522"},"modified":"2021-03-15T19:05:38","modified_gmt":"2021-03-15T19:05:38","slug":"best-foods-for-muscle-recovery","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/best-foods-for-muscle-recovery\/","title":{"rendered":"The Ultimate Guide to the Best Foods for Muscle Recovery"},"content":{"rendered":"<em>Want to build muscle and take your fitness goals to the next level? Complement your workout with the best foods for muscle recovery, vetted by dietitian and trainer <a href=\"https:\/\/www.humnutrition.com\/blog\/author\/jessica-nelson\/\" target=\"_blank\" rel=\"noopener noreferrer\">Jessica Nelson, RDN, CPT<\/a>.<\/em>\r\n\r\nOverworked and tired muscles leave you feeling sluggish and sore, making it difficult to give 100 percent to your next workout. To better reach your fitness goals, fueling your body\u2014or more precisely, your muscles\u2014following a workout certainly helps.\r\n\r\nExercise routines like resistance training and high-intensity interval training (HIIT) are two typical workouts that break down muscle tissue. However, muscle <a href=\"https:\/\/www.humnutrition.com\/blog\/anti-inflammatory-lifestyle\/\">inflammation<\/a> and fatigue commonly result from all types of exercise, no matter the intensity.\r\n\r\nWithout further ado, let&#8217;s explore your new go-to guide to the best recovery foods and nutrients.\r\n<h2>Best Foods for Muscle Recovery<\/h2>\r\nHere are the best foods for muscle recovery and growth, including why they&#8217;re essential for any recovery nutrition protocol.\r\n<h3>1. Fluids + Electrolytes<\/h3>\r\nFirst, since we lose a lot of fluids during exercise, <a href=\"https:\/\/www.humnutrition.com\/blog\/why-is-it-important-to-stay-hydrated\/\" target=\"_blank\" rel=\"noopener noreferrer\">rehydrating is essential<\/a>. Even in mild cases, dehydration can contribute to muscle cramping.\r\n\r\nOf course, you should reach for water as your primary source to rehydrate. However, you may also benefit from drinking a low-calorie sports drink for added electrolytes to aid recovery, including potassium and sodium.\r\n\r\n<strong>Tip:<\/strong> Take your water intake to the next level by infusing it with water-dense and vitamin C-packed fruits and vegetables, such as:\r\n<ul>\r\n \t<li>watermelon<\/li>\r\n \t<li>grapes<\/li>\r\n \t<li>cucumbers<\/li>\r\n \t<li>grapefruit<\/li>\r\n \t<li>oranges<\/li>\r\n \t<li>tomatoes<\/li>\r\n<\/ul>\r\n<img data-dominant-color=\"8f9868\" data-has-transparency=\"false\" style=\"--dominant-color: #8f9868;\" decoding=\"async\" class=\"aligncenter size-full wp-image-23719 not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/03\/Protein-as-a-Muscle-Repair-Food-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Man drinking protein shake for muscle recovery and repair\" width=\"770\" height=\"514\" \/>\r\n<h3>2. Protein<\/h3>\r\nNext on the list of the best foods for muscle recovery: <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a>!\r\n\r\nProtein is among the best post-workout food types since it helps repair damaged tissue and stimulate new tissue growth. Research shows that ingesting up to 30 grams of whole-food protein sources post-exercise can <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5852800\/\" target=\"_blank\" rel=\"noopener noreferrer\">improve muscle protein production<\/a>.\r\n\r\nAim to prioritize whole-food protein sources, as they&#8217;re <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5852800\/\" target=\"_blank\" rel=\"noopener noreferrer\">satiating and nutrient-dense<\/a>. Great choices include:\r\n<ul>\r\n \t<li>Greek yogurt and low-fat <a href=\"https:\/\/www.humnutrition.com\/blog\/dairy-and-acne\/\">dairy<\/a> (cheese, cottage cheese, milk)<\/li>\r\n \t<li>lean meats (chicken, turkey, fish, beef)<\/li>\r\n \t<li>eggs or egg whites<\/li>\r\n \t<li>plant-based protein (beans, soybeans, nuts)<\/li>\r\n<\/ul>\r\nThat said, protein powders are another great option to complement these protein-rich foods. Protein powder is an especially attractive option for active individuals in need of muscle-repair foods that are quick and easy to make.\r\n\r\n<strong>Tip:<\/strong> The <a href=\"https:\/\/www.humnutrition.com\/blog\/low-fodmap-protein-powder\/\" target=\"_blank\" rel=\"noopener noreferrer\">best protein powder for muscle growth and recovery<\/a> should provide all 22 amino acids (aka the building blocks of protein).\r\n<h3>3. Carbohydrates<\/h3>\r\nLastly, ensure that you eat enough carbohydrates, as they help refuel the energy stores found in your muscles.\r\n\r\nWhen choosing carbohydrates as a post-workout food, aim for a mix of simple and complex carbohydrates. Together, both types of carbs help replenish energy stores after training.\r\n\r\nSimple carbohydrates include fruit sugar (fructose), glucose, and sucrose (table sugar). Foods with simple carbs include:\r\n<ul>\r\n \t<li>fruit + fruit juice<\/li>\r\n \t<li><a href=\"https:\/\/www.humnutrition.com\/blog\/is-dried-fruit-healthy\/\" target=\"_blank\" rel=\"noopener noreferrer\">dried fruit<\/a><\/li>\r\n \t<li>chocolate milk<\/li>\r\n \t<li>honey<\/li>\r\n \t<li>sports drinks<\/li>\r\n \t<li>cereal<\/li>\r\n<\/ul>\r\nThen, complex carbs are higher in <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-soluble-fiber-vs-insoluble-fiber\/\">fiber<\/a>. You can find them in fruits, as well as:\r\n<ul>\r\n \t<li>starchy veggies (corn, peas)<\/li>\r\n \t<li>whole grains (bread, rice, oats)<\/li>\r\n \t<li>plant-based foods (beans, chickpeas, lentils)<\/li>\r\n<\/ul>\r\n<strong>Tip:<\/strong> <a href=\"https:\/\/www.humnutrition.com\/blog\/what-to-eat-before-a-workout\/\" target=\"_blank\" rel=\"noopener noreferrer\">Timing<\/a> is another important consideration when eating for muscle recovery. Aim to have a carb- and protein-rich snack or meal within 30 minutes to two hours post-workout to start to rebuilding tissue.\r\n\r\n<img data-dominant-color=\"302e2c\" data-has-transparency=\"false\" style=\"--dominant-color: #302e2c;\" decoding=\"async\" class=\"aligncenter size-full wp-image-23720 not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/03\/Post-Workout-Food-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Woman eating nuts for healthy post workout food\" width=\"770\" height=\"513\" \/>\r\n<h2>Post-Workout Food Ideas<\/h2>\r\nIn sum, combine protein and carbs to help your muscles recover after exercising.\r\n\r\nThe optimal intake of both macronutrients will vary based on your level of physical activity, but here&#8217;s a list of post-workout snacks and meals to inspire your recovery nutrition plan. And don&#8217;t forget to hydrate!\r\n<h3>Snacks for Muscle Recovery<\/h3>\r\n<ul>\r\n \t<li><a href=\"https:\/\/www.humnutrition.com\/blog\/vitamin-c-smoothie-recipe\/\" target=\"_blank\" rel=\"noopener noreferrer\">a smoothie<\/a> with frozen fruit, your milk of choice, chia seeds + protein powder<\/li>\r\n \t<li>hard-boiled eggs, chocolate-covered almonds + clementines<\/li>\r\n \t<li>Greek yogurt with granola + blueberries<\/li>\r\n \t<li>cucumbers with hummus + a cheese stick<\/li>\r\n \t<li>fruit + a protein sports bar<\/li>\r\n \t<li>rice cakes with peanut butter + sliced banana with chocolate milk<\/li>\r\n<\/ul>\r\n<h3>Meals for Muscle Recovery<\/h3>\r\n<ul>\r\n \t<li>turkey and cheese sandwich with avocado, a handful of grapes + cucumbers with hummus<\/li>\r\n \t<li>a veggie omelet with cheese, a side of avocado toast, turkey bacon + orange slices<\/li>\r\n \t<li>Buddha bowl: greens topped with grilled chicken or chickpeas, quinoa, beets, tomatoes, olives, edamame, sweet potatoes + a drizzle of tahini vinaigrette dressing<\/li>\r\n \t<li>a standard well-rounded plate: your choice of meat (baked fish, chicken) or <a href=\"https:\/\/www.humnutrition.com\/blog\/what-i-eat-in-a-day-wfpb-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">plant-based protein<\/a>, a starch (brown rice, sweet potato) + veggies (broccoli, asparagus, mixed veggies)<\/li>\r\n<\/ul>\r\n<img data-dominant-color=\"b4bcb4\" data-has-transparency=\"false\" style=\"--dominant-color: #b4bcb4;\" decoding=\"async\" class=\"aligncenter size-full wp-image-23721 not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/03\/Muscle-Repair-Foods-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Man preparing smoothie as muscle repair food\" width=\"770\" height=\"513\" \/>\r\n<h2>The Best Nutrients for Muscle Recovery<\/h2>\r\nThe muscle-repair foods listed above are surely staples for your post-workout eating regimen\u2014but what about other nutrients?\r\n\r\nIf you want to go the extra mile, boost your diet with the following nutrients to round out your muscle recovery diet plan.\r\n<h3>Vitamin C + Collagen<\/h3>\r\nTo begin, vitamin C offers anti-inflammatory benefits and <a href=\"https:\/\/www.humnutrition.com\/blog\/collagen-fix\/\" target=\"_blank\" rel=\"noopener noreferrer\">produces collagen<\/a>.\r\n\r\nCollagen is the most abundant protein in the body. On top of its beauty benefits, collagen provides structure and elasticity for your joints, connective tissues, and muscles.\r\n\r\nPlus, it&#8217;s boosted during post-workout recovery to promote the healing of muscle tissues.\r\n<h3>Omega-3 Fatty Acids<\/h3>\r\nOmega-3 fatty acids are another important nutrient that may benefit muscle recovery. Specifically, omega-3s EPA and DHA may help tame inflammation by reducing soreness and swelling.\r\n\r\nIn fact, a 2018 study found that rugby players who supplemented their protein intake with EPA and DHA <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29985775\/\" target=\"_blank\" rel=\"noopener noreferrer\">reduced muscle fatigue and soreness<\/a> better than the protein-only group. Impressively, the participants in the omega-3 group also experienced a boost in &#8220;explosive power.&#8221;\r\n<h3>Foods + Supplements<\/h3>\r\nBecause of their anti-inflammatory boosting qualities, consider adding collagen and omega-3 fatty acids to your recovery nutrition routine.\r\n\r\nHere&#8217;s a list of foods naturally rich in these nutrients. Helpfully, some of them overlap with the best foods for muscle recovery outlined above:\r\n<ul>\r\n \t<li>eggs<\/li>\r\n \t<li>nuts + seeds<\/li>\r\n \t<li>avocado<\/li>\r\n \t<li>lean meats<\/li>\r\n \t<li>chia seeds<\/li>\r\n \t<li>sweet potatoes<\/li>\r\n \t<li>bell peppers<\/li>\r\n \t<li>pineapple<\/li>\r\n<\/ul>\r\nLast but not least, consider taking HUM&#8217;s\u00a0<a href=\"https:\/\/www.humnutrition.com\/product\/15\/collagen-love\" target=\"_blank\" rel=\"noopener noreferrer\">Collagen Love<\/a> capsules and\/or <a href=\"https:\/\/www.humnutrition.com\/product\/4\/omg-omega-the-great\" target=\"_blank\" rel=\"noopener noreferrer\">OMG! Omega the Great<\/a> fish oil supplement to boost your post-workout recovery.\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/66\/core-strength\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/5c2fee90-7ede-11f0-a0ef-c10dbf4f15a4.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Core Strength\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.5\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t168 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Core Strength<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tlow FODMAP protein powder that helps build lean muscle\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$40<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Want to build muscle and take your fitness goals to the next level? Complement your workout with the best foods for muscle recovery, vetted by dietitian and trainer Jessica Nelson, RDN, CPT. Overworked and tired muscles leave you feeling sluggish and sore, making it difficult to give 100 percent to your next workout. To better [&hellip;]<\/p>\n","protected":false},"author":26,"featured_media":23717,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[813,817],"tags":[205,213,878,864,628,913],"coauthors":[],"class_list":["post-23522","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-fitness","tag-collagen","tag-exercise","tag-fiber","tag-omega-3s","tag-protein","tag-vitamin-c"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Ultimate Guide to the Best Foods for Muscle Recovery | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"According to an RD and certified trainer, here are the best foods for muscle recovery to reach your fitness goals while protecting your body.\" 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