Muscle soreness is a common side effect of exercise—especially the kind of exercise that challenges your body in new ways. In fact, it’s normal to have some pain and stiffness after starting a new fitness routine. Spinach, as well as other cruciferous vegetables, are rich in anti-inflammatory nutrients, such as calcium, potassium, magnesium, iron, and zinc, to prevent excess inflammation that could hinder recovery. Spinach also contains protein and antioxidant compounds known as flavonoids, which are also potent anti-inflammatory compounds. Although the authors of the review note the research is limited and better quality and bigger studies must be done, it’s possible that chocolate milk can help reduce lactic acid build up after exercise.

Talk to your doctor about adopting a liquid diet for prebiotics or probiotics. Crumble Smith said that when creating a lifting plan, remember compound exercises like squats, deadlifts, and bench presses. These exercises work with multiple muscle groups and are highly effective for building strength and muscle. The ISSN recommends eating high quality proteins and carbs within 2 hours of exercising.

Make sure to drink plenty of water

Patients are often prescribed home exercises, such as ankle pumps or wall push-ups, to perform 2–3 times daily. Pairing these with heat or cold therapy can enhance recovery—heat before exercise to increase blood flow, and ice afterward to reduce inflammation. Progress is tracked through measurable goals, like increasing walking distance or lifting capacity, ensuring the program evolves with the patient’s capabilities.

Add in Rest Days

Combining lean protein, fresh fruits and vegetables, complex carbohydrates, and healthy fats will properly fuel a healing body. Lean protein assists in rebuilding muscle, is more beneficial for your heart, and gives you the energy you need to heal. Whey protein, creatine, and branched-chain amino acids (BCAAs) are popular choices. Prioritize a balanced diet first, and use supplements to fill any nutritional gaps. Always consult a healthcare professional before starting new supplements.

A high-carb, no-fat fruit that’s sky-high in Vitamin C and manganese, both of which are powerful antioxidants, is a very handy snack after a hard workout of any kind (31). Pineapple can help you refuel and reduce soreness in your muscles after a workout. Chia seeds are a good source of protein that can help with muscle repair and recovery, says Greene.

What foods build muscle fast?

The FDA minimally regulates dietary supplements, which may not be suitable for everyone. Supplement effects vary individually depending on the type and medication interactions. Talk with a healthcare provider or pharmacist before you begin any supplements. You don’t need to overthink every meal — just prioritize real, nutrient-dense food within 1–2 hours of training.

Rehabilitation Nutrition for Injury Recovery of Athletes: The Role of Macronutrient Intake

Some research even indicates that cow’s milk can notably improve both your exercise performance and your muscles’ ability to recover afterward. Fish is a readily absorbed source of protein, crucial for mending muscle cells that get damaged during workouts. Tart cherry juice is loaded with antioxidants and various anti-inflammatory compounds and has been shown to help athletes recover from intense training. Researchers found that men who supplemented their diets with 500 milligrams (mg) of green tea extract had reduced markers of muscle damage caused by exercise. There are some things to consider, however, if you’re thinking about using green tea extract. There are many good reasons to eat berries, like blueberries and raspberries, with muscle recovery as a possible benefit.

Nutrition for Injuries: How Eating Healthy Helps Recovery

Nutritional strategies, such as supplementation of suboptimal protein intake with leucine are feasible and effective in offsetting anabolic resistance. Thus, maintaining muscle mass, without gaining fat, becomes challenging for the injured athlete. A dietary strategy should be tailored to the athlete’s needs, considering amounts, frequency, type and, most of all, protein quality.

Focus on consistent protein intake throughout the day, with a meal containing grams of protein every 3-4 hours. Post-workout nutrition is also crucial; consume a protein and carbohydrate-rich meal within 1-2 hours after training to aid recovery. Incorporating healthy fats isn’t just about adding them to your diet—it’s about replacing less beneficial options. For instance, instead of a bag of chips, snack on a handful of almonds or a slice of cheese. These swaps ensure you’re not only meeting your fat requirements but also enhancing overall nutrient intake. Remember, muscle growth is a holistic process; every macronutrient, including fats, must work in harmony to achieve your goals.

Watermelon

Despite both meals having an equal amount of protein, the meals with whole eggs led to increased muscle growth. Other research also supports the idea that tart cherry juice, or supplements derived from it, can improve muscle recovery and reduce DOMS. Watermelon and watermelon juice is very high in this amino acid, and has been shown to improve recovery when studied as part of post-workout nutrition in athletes. Taro root—a root vegetable like potatoes and carrots—can be a good muscle recovery food option. It also has many nutrients like fiber, calcium, potassium, and vitamin C.

Protein powder

• If you’re having a hard time getting enough calories to drive your muscle gain, eating peanuts could be a good way to get some extra calories and nutrients.
• Aim for at least 3 liters of water daily, adjusting for activity level and climate.
• However, other studies have found positive effects of eating up to 4 hours before exercising.
• Always consult a healthcare professional before starting new supplements.
• There’s a limited number of studies looking at their effectiveness for speeding up recovery from exercise.
• One cup (226 g) of low fat cottage cheese packs 28 g of protein, including a hearty dose of the important muscle-building amino acid, leucine.

This post exercise ache (often called “delayed onset muscle soreness” or DOMS) happens because intense activity creates tiny tears in your muscle fibers. Kimberly Collins, MS, RDN, LD, and a registered dietitian and certified health coach at Memorial Hermann talks about why we should know what’s happening in our bodies when we experience DOMS. “When we work out, lifting weights or otherwise, we tear muscles to build muscles.

You increase the risk unimeal reviews of injury if you don’t let your muscles recover between physical exertions. Inadequate recovery from physical exertion can also decrease performance in subsequent workouts. There’s a limited number of studies looking at their effectiveness for speeding up recovery from exercise. But a small 2019 study found that they lowered time for body muscle recovery in German handball players.

Building muscle beyond the Gym: 7 power foods that boost strength and recovery

In addition, blueberries contain one of the highest antioxidant capacities among all fruits. Nourishing your body after a workout with food is essential, as it gives you the proper nutrients needed for recovery, Burgess https://www.uwhealth.org/news/eating-for-peak-athletic-performance says. If you’ve ever woken up the day after a tough workout feeling stiff and sore, you’re not alone.

Foods You Need to Ease Muscle Soreness Naturally

Not eating a balanced diet can cause nutritional deficiencies, impairing your recovery following intense exercise. A diet rich in whole foods, such as healthy proteins, fats, and fruits and vegetables, will keep your nutrient stores at optimum levels, enabling you to achieve the best possible results. Legumes are an excellent food group to consume for muscle recovery, as they are high in zinc and support protein synthesis.