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For optimal sore muscle recovery after exercise, eat a balanced diet that includes foods like tart cherry juice, fatty fish, watermelon, and whey protein.
The best foods for muscle recovery include nutrient-dense whole-food sources. They supply protein, carbohydrates, healthy fats, and other nutrients. These ingredients help repair muscle damage, decrease inflammation, and ease soreness after exercise.
Optimize your training with these science-backed, expert-recommended, post-workout recovery foods and drinks for more muscle, strength, and power.
Bananas, berries, spinach, and eggs are among the best foods for muscle recovery. Their nutrition profiles can help your muscles recover faster and even lessen next-day soreness.
The best sources include whole grains and cereals, carrots, and green beans (60, 61). Vitamins K1 and K2. These vitamins direct calcium toward bones and help improve bone...
What are the top 10 nutrients and vitamins for post-workout muscle recovery? Which foods contain them naturally, and who should supplement where? Find out.
For the biggest muscle recovery boost, you should eat both protein and carbs within 30 minutes to an hour after your workout. During this time, aim for about a 2-4:1 ratio of carbs to protein, with around 20-40 grams of protein (2). The foods below are excellent sources of those macronutrients.
Experts share the best foods and drinks for muscle recovery.—and what to avoid after your workout.
1. Vitamin D is arguably the most important vitamin when it comes to muscle growth and recovery. Vitamin D is unique in that the body needs exposure to direct sunlight in order to stimulate its production.
Carbohydrates. Replenishing your carbohydrate stores is essential for optional recovery. While you exercise, glycogen (stored glucose) fuels your muscles to keep you moving. In fact, you may know the feeling of “hitting a wall” when your glycogen stores start to dwindle.