“Omega-3s have anti-inflammatory effects that can reduce muscle soreness after hard workouts and support quicker recovery,” Natalie Rizzo, MS, RD, registered dietitian and owner of Greenletes, told Health. Many athletes drink cherry juice as part of a healthy diet to reduce inflammation, muscle damage, and muscle soreness. Research suggests that consuming roughly 1.6 grams (g) of protein per kilogram (kg) of body weight per day is enough to maximize muscle growth. The International Society of Sports Nutrition suggests a broader range of f 1.4–2.0 g protein/kg for building and maintaining muscle mass.
4.2. Lysine and Pipecolic Acid
When it comes to bouncing back after exercise, protein and carbohydrates are your best friends. Exercise breaks down muscle proteins, and consuming protein provides the amino acids needed to repair and grow those muscles back stronger. If you do not get enough protein in your diet, your body can’t effectively rebuild, and you might end up feeling even sorer or losing muscle over time. Fruits and berries are rich in antioxidants https://www.betterhealth.vic.gov.au/health/healthyliving/sporting-performance-and-food and vitamins, which are vital for muscle recovery after an intense workout. They help repair muscle damage, reduce inflammation, and restore energy levels.
Antioxidants and Micronutrients for Cellular Repair
And for those who are following a vegan or vegetarian diet and looking to increase their protein post-workout, this tiny but mighty grain is a great source of plant protein. Starchy vegetables like sweet potatoes, butternut squash, and potatoes are healthy carb choices post-workout. Eating carbs and protein together supports muscle growth and helps your muscles refill their stores of glycogen — the stored form of glucose, or sugar.
If your workout starts within 2 to 3 hours or more
Other foods that may help include watermelon, spinach, berries, legumes, seeds, and chocolate milk. When incorporating carbohydrates into your muscle recovery diet, it is important to focus on quality and timing. Consuming a combination of carbohydrates and protein within a few hours of working out is recommended for optimal recovery. This combination stimulates muscle protein synthesis, improves recovery, and enhances performance during your next workout. Additionally, ensure you are well-hydrated, as proper fluid intake is crucial for muscle recovery and overall health. Protein powders and supplements can also be a great way to get lean protein and aid in muscle recovery.
- For endurance exercises lasting longer than three hours, you may need as much as 175 milligrams (mg) of sodium per ounce serving of a fluid replacement drink.
- Keep in mind that the following tips are meant to give you ideas of how you can improve your muscle recovery, but they aren’t meant to be a comprehensive list that you need to follow point for point.
- Something as simple as peanut butter on wholegrain toast is a perfect go-to that provides quality carbs and protein – a combination that helps reduce the breakdown of muscle protein.
- Drinking plenty of water ensures your muscles stay hydrated, which is essential for proper function.
- When you work out, a chemical known as lactic acid builds up in your muscles from the carbohydrates being broken down and used for energy.
- Blueberries, for example, have one of the highest antioxidant capacities among all fruits.
min Foam Rolling: Full Body
Dairy contains a healthy mixture of fast-digesting whey protein and slow-digesting casein protein. So, for athletes looking to build muscle and recover faster, how can you tweak your diet to hit those protein goals? Comparatively, while general strength training focuses on bulk or endurance, physical therapy prioritizes functional recovery.
Creatine: A Complete Guide to Benefits, Uses, and Dosage
Schedule an appointment with one of our expert physical therapists today. The National Athletic Trainers’ Association (NATA) recommends drinking 500 to 600 ml of water within 2 to 3 hours before exercising, and 200 to 300 ml within 10 to 20 minutes of exercising. Staying properly hydrated before and after your workout ensures the optimal internal environment for your body to maximize results. Consuming the right nutrients after exercise can help you optimize your fitness goals.
An adequate and balanced diet is of utmost importance in recovery and rehabilitation. “Rehabilitation nutrition” for injury recovery of athletes is similar to sports nutrition, except for the differences that concern the prevention of the risk or presence of sarcopenia, malnutrition, or dysphagia. Rehabilitation nutrition also aims, combined with training, to an adequate long-term nutritional status of the athlete and also in physical condition improvement, in terms of endurance and resistance. The aim of this paper is to define the proper nutrition for athletes in order to hasten their return to the sports after surgery or injury. Energy intake should be higher than the energy target in order to fight sarcopenia—that is 25–30 kcal/kg of body weight. Macro- and micro-nutrients play an important role in metabolism, energy production, hemoglobin synthesis, lean mass and bone mass maintenance, immunity, health, and protection against oxidative damage.
Many studies have demonstrated that tart cherry juice can help with recovery after an intense exercise sesh, but it’s not just limited to weight training. The perfect post-exercise meal depends on what you’re doing for your workouts. A marathon runner is going to need different foods to refuel than an Olympic lifter. Generally, longer-endurance-based workouts require more carbohydrates to replenish those lost during exercise. The next time you have a muscle-working exercise session, it might be worth drinking chocolate milk afterward.
Carb Timing: Eat carbs pre/post-workout to replenish glycogen and enhance performance
Hemp seeds are unimeal app reviews a great choice for breakfast—you can add them to oatmeal, yogurt, smoothies, or baked goods—but can be enjoyed before or after a workout. Other research has found Greek yogurt helped muscles grow both after exercise and while resting. There are lots of varieties of fish out there, but high-protein options include tuna, salmon, cod, trout, and sardines. For instance, if you’re hungry during your workout, you likely won’t have the energy to train at your maximum. Similarly, if you’re feeling bloated or sluggish, you may also be unable to perform at your best. The definition of “organic” is controversial, and products with organic labels aren’t necessarily better for you.
Tart cherries (or tart cherry juice)
Thus, these findings stimulate the implementation of a favorable social environment to develop nutritional strategies that encourage a diet that achieves optimal health for athletes to succeed in the sport. Trigueros et al. [9] showed that coaches’ respectful and understanding behavior with their athletes improves psychological and emotional well-being, self-esteem, and confidence. In this way, the athletes can face sports practice stressors and develop healthy eating habits that result in improvements in their sports performance. So, more studies are needed to solidify the benefits of whey protein for muscle recovery. That said, protein shakes can still help you meet your daily protein needs and potentially maximize muscle growth, making them a good option to consider. Researchers found that this type of juice was beneficial for reducing muscle soreness when drunk an hour before exercise.
As previously mentioned, the optimal post-workout nutrition includes a balance of fat, protein, carbs, and antioxidants. And yes, hydration and electrolytes play a critical role in recovery — but they’re only half the battle. Put simply, if you want to build muscle and get back at it tomorrow, you’ve got to feed your body right today. Many of them are high in protein and allow your muscles to recover and grow after you have been active.
Water Intake Recommendations
Adding a pinch of sea salt to meals or beverages can stabilize electrolytes, particularly for those with intense rehabilitation regimens. For bedtime recovery, a glass of water with a splash of tart cherry juice (a natural anti-inflammatory) supports overnight repair without disrupting sleep. These targeted practices transform hydration from a passive habit into an active recovery mechanism. Carbohydrates, such as wholegrain bread, are important for replenishing glycogen levels after a workout. Lean protein, such as chicken, fish, eggs, and whey protein, is also essential for rebuilding muscle tissue.
Add in Rest Days
Right off the bat, when you think of muscle recovery, protein should be the first nutrient that comes to mind. Protein is made up of amino acids, which serve as building blocks for muscle tissue. As your muscles go through wear and tear with each workout, amino acids repair the tissues and ultimately make them stronger. Nutrition and regular physical exercise are both key components of gaining muscle mass. A 2019 review suggests that a calorie surplus of around 350 to 500 calories, along with regular resistance training, is beneficial for muscle gain.
