Quinoa is a complex whole grain that has the two post-workout essentials: carbohydrates and proteins. In addition, quinoa is gluten-free , so it's a good option for those who are gluten intolerant or who have celiac disease.

Tip: You can prep a protein-packed quinoa bowl with fish or chicken and add fruits, like avocado, and vegetables, like kale for an additional boost of important nutrients.

For example, one avocado has about 13 grams of monounsaturated fat, 2. This high fat content takes longer for your body to digest keeping you feeling fuller for longer compared to, say, eating a bowl of plain white rice that's mostly simple carbs.

Tip: For an added protein boost, avocados can be paired with a hard-boiled egg or chickpeas. Specifically, dark leafy vegetables provide important nutrients like calcium and iron, which can help you perform. Calcium helps muscles repair and contributes to bone strength, while iron helps regulate metabolism and energy consumption.

Tip: A post-workout meal is the perfect time to sneak an additional serving of vegetables into your day. If you're making a protein smoothie, add spinach, or saute some kale to go with your quinoa.

Protein shakes are popular because they're a quick and easy way to get protein after a workout. However, it's important to make sure that you're drinking a high-quality protein shake that isn't filled with sugar.

Rather than just following ads, Martinez says it's important to do your homework on your shakes. The high-quality protein shakes usually supply about 30 grams of protein including 3 to 4 grams of the amino acid leucine, which helps promote muscle growth.

If you don't have protein powder, some people claim that chocolate milk is a great post-workout drink — though Martinez says it has no special benefits. Overall, it's most important to eat protein after a workout in order to help your muscles repair.

There are many ways you can get this protein, and depending on your preferences and the time you have, you may opt for different types of foods. This is reflected in Stephenson's own post-workout routine.

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Share Facebook Icon The letter F. Facebook Email icon An envelope. Why it works: A study published in the International Journal of Sport Nutrition and Exercise Metabolism found that chocolate milk aided recovery as well as Gatorade. In the study, nine male cyclists rode until their muscles were depleted of energy, rested four hours, then biked again until exhaustion.

During the rest period, the cyclists drank low-fat chocolate milk, Gatorade , or Endurox R4. When they got back on their bikes, the cyclists who drank the chocolate milk were able to bike about 50 percent longer than those who drank Endurox R4, and about as long as those who drank the Gatorade.

But, it should be pointed out, chocolate milk is far less expensive. World Cup ski racing star, Julia Mancuso , favors hot chocolate after a day on the hill.

Or you can throw a chunk of milk chocolate in hot milk. I do that sometimes. The caffeine in chocolate acts as a vasodilator, widening and relaxing blood vessels so that restorative oxygen-rich blood can more easily flow through your muscles.

That promotes relaxation, a key to muscle recovery. The Recipe: The Downtown Grocery Hot Chocolate. Directions 1. Warm milk in medium sauce pan until steaming slightly, take care not to boil over. Slowly wisk in chopped chocolate. Wisking constantly reduce at a low simmer for minutes 4. Wisk in Confectioners sugar to your desired sweetness.

A buildup of acids in your body after intense workouts will often cause loss of appetite, and sometimes even cause nausea. The cold shake also helps bring down your core body temperature, helping to reduce inflammation throughout your body, a key step on the way to recovery.

Why it works: Carbohydrates are important to replenish energy stores. Dave Wiens , six-time winner of the Leadville Trails MTB mountain bike race, whips up a mean Spaghetti alla Puttanesca for dinner during hard blocks of training.

To balance the meal, Weins makes sure to add salad and mix in some sort of protein. Onions as you like Crushed dried chili as you like, for heat Anchovy Paste as you like 2 fresh, or a 12oz can, of chopped tomatoes ½ -1 cup halved or quartered black olives 1 tbsp tomato paste tbsp capers Prosciutto or meat to suit Fresh ground parmesan, Romano or Asiago cheese to top Pasta shape of your choosing.

Directions Sautee garlic, onion and chili in olive oil until golden in cast iron skillet. Add anchovy paste, tomatoes, olives, capers and tomato paste.

Continue stirring over medium heat. Get your pasta cooked just right, we like it al dente, of course. Mix the pasta into the sauce and cook for a couple more minutes and serve hot. We like it with fresh ground black pepper and grated cheese. Why it Works: Dave Hahn , who has topped out on Mount Everest 13 times a record for a non-Sherpa , builds up quite an appetite on expeditions.

But the long-time guide has to watch what he eats. Hahn suffers from celiac disease, an inability to digest gluten a protein found in wheat, barley, and rye. Eating anything containing gluten gives him severe stomach distress.

That means bread, pasta, and even beer are out. Instead, Hahn refuels with carbs like beans and rice. One of his favorite post-climb meals? Chicken chili. The dish has plenty of protein and carbs to regenerate tired climbing muscles, but its namesake ingredient also contains nutrients that help aid recovery.

The Recipe: Gluten-Free Chicken Chili Ingredients 12 oz. of boneless chicken breasts and thighs 1 Tbsp. cooking oil 1 4-oz. cayenne pepper 2 oz. cans of pinto beans, rinsed and drained. Place the cooked chicken in a large pot. Stir in the beans, undrained chile peppers, bell pepper, onion, chicken broth, garlic, cayenne pepper, cumin seeds into mixture in slow cooker.

Cover and cook on low heat for 7 to 8 hours. Why it Works: Four hours on the bike burns about 4, calories in a pound man.

To recover properly, those calories need to be replaced, and the fat and rice in this dish—given to us by noted sports nutritionist, Allen Lim —contains calories per serving, going a long way in accomplishing that task. It works so well, in fact, that it was the recovery meal most commonly requested by the cyclists Lim worked with during the Tour de France.

With that in mind, the fried rice not only fits into the category of healthy and delicious comfort food but it also works as a recovery food for a number of reasons.

First and foremost, it is calorically dense and the first thing we want to do is replace calories. Second the white rice has a high glycemic index which helps to get those calories in fast. Add the garlic and green onions and saute for about one minute. In a small bowl, beat the eggs and soy sauce vigorously and pour into the hot pan.

The pan should be hot enough to cause the eggs to fluff. Stir the eggs to cook them quickly. Add the rice and cooked chicken thighs and fry the mixture for five to six minutes.

It activates pain receptors in your body 15 , A study in 9 men who typically consumed low amounts of caffeine showed that consuming caffeine 1 hour before an intense upper-body workout significantly lowered levels of muscle soreness on days 2 and 3 after exercise, compared with a placebo Additionally, a study found that caffeine consumption 24 and 48 hours after intense exercise improved recovery of muscle power and reduced DOMS in both men and women compared with a placebo Interestingly, the men experienced greater reductions in DOMS after using caffeine than the women The dose of caffeine shown to be effective for reducing DOMS is about 2.

An 8-ounce mL cup of coffee contains around 95 mg of caffeine. For reference, this equals about mg of caffeine for a pound kg person So, more research is needed Many foods and drinks may help reduce soreness after a strenuous workout, including starchy vegetables, eggs, coffee, beet juice, and fatty fish.

In addition to foods and beverages, other factors can promote muscle recovery and reduce muscle soreness after exercising. Here are some evidence-based ways to promote muscle recovery 35 , 36 :. Not all these strategies may suit your body or lifestyle, so the best way to find out which options work for you is to give them a go.

Sleep, thermal therapy, compression therapy, foam rolling, and massage may also promote muscle recovery and reduce DOMS. Although your overall diet is what matters most, adding particular foods and drinks to your diet, including tart cherry juice, fatty fish, watermelon, and whey protein, may speed muscle recovery and reduce exercise-related soreness.

Plus, things like massage, foam rolling, and getting enough sleep may help you feel better after a tough session at the gym.

Try this today: Try mixing up this tasty, muscle-soreness-fighting salad. Simply combine:. Dress the salad with a little vinegar, olive oil, salt, and pepper, and enjoy it after your next workout.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. You may find that you feel less tight, sore, and even have more energy to exercise after active recovery. Here's how it works. Stretching provides many benefits to your body and general well-being.

Aim to stretch 5 to 10 minutes before and after exercise. Stretching can help…. Is it better to work out when sore, or take a break to recover? Branched-chain amino acids BCAAs are taken to boost muscle growth and exercise performance.

Here are 5 proven benefits of BCAAs. A new study from the United Kingdom's University of Lincoln suggests that protein shakes are no more effective at rebuilding muscle and boosting…. Want to change up your hydration routine after a sweat session?

These great-tasting fluids will rehydrate and power your body — no water required. Fish oil is a popular supplement that many people take for heart health, but you may have heard that it also benefits bodybuilding.

This article tells…. While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based The 10 Best Muscle Recovery Foods and Drinks. Medically reviewed by Sade Meeks, MS, RD , Nutrition — By Jillian Kubala, MS, RD — Updated on March 15, Tart cherry juice.

Watermelon and watermelon juice. Fatty fish. Pomegranate juice. Beet juice. Whey protein shakes. Share on Pinterest Photography by Aya Brackett. Starchy vegetables. Nondietary tips to relieve sore muscles. The bottom line. Just one thing Try this today: Try mixing up this tasty, muscle-soreness-fighting salad.

Simply combine: shredded chicken or flaked cooked salmon roasted diced sweet potato or pumpkin lettuce or leafy greens of your choice, such as baby spinach or romaine lettuce pomegranate seeds shredded Parmesan cheese Dress the salad with a little vinegar, olive oil, salt, and pepper, and enjoy it after your next workout.

Was this helpful? How we reviewed this article: History. Mar 15, Written By Jillian Kubala MS, RD. Aug 19, Written By Jillian Kubala MS, RD. Share this article.

Read this next. What You Need to Know About Active Recovery Exercise. Medically reviewed by Gregory Minnis, DPT. Stretching: 9 Benefits, Plus Safety Tips and How to Start. Medically reviewed by Daniel Bubnis, M. What You Should Know About Working Out When Sore.

By Gavin Van De Walle, MS, RD. Protein Shakes May Not Do Much for Your Muscles After a Workout A new study from the United Kingdom's University of Lincoln suggests that protein shakes are no more effective at rebuilding muscle and boosting… READ MORE.

Should You Take Fish Oil for Bodybuilding? How Nutritionists Can Help You Manage Your Health. Medically reviewed by Kathy W. Warwick, R. Healthy Lifestyle May Offset Cognitive Decline Even in People With Dementia A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —… READ MORE.

In , Molly Bremer, M. What are those most-bang-for-your-buck foods? Nutrient-dense foods basically pack in macronutrients , micronutrients, and other health-boosting properties into one bite.

To get the full dish on what nutrient density means, and which foods top the list, we asked dietitians to weigh in so you can stack your plate.

But 1 ounce of almonds , at calories, brings a lot of nutrients to the party, including plant protein , fiber , calcium , and vitamin E, making it a nutrient-dense food.

This might be by way of vitamins , minerals, fiber a form of carbohydrate that offers a ton of health benefits , antioxidants , or some other health-promoting element. The nutritional information of your diet as a whole, not only influences your energy levels, but also your immune system , strength , chronic disease risk, mood and so much more—all crucial details for everyone, but athletes in particular.

So how can you tell if a food falls under this umbrella? This only refers to micronutrients and macronutrients , however, and not details like healthy fats and antioxidants. Just aim to lean into foods most of the time that make you feel your best, and sprinkle in the treats.

Chances are, most of the nutrient-dense noshes below will help you run stronger and live longer. Beyond the usual superfoods you know and love like blueberries , oats and beans —which would top the list of nutrient-dense foods thanks to their blend of vitamins, minerals, antioxidants , and fiber —here are a handful of more surprising nutrition-packed foods Bremer and Largeman-Roth recommend that runners, in particular, add to their plates ASAP.

Just three to five dried or fresh figs counts as a serving of fruit , making this one of the best nutrient-dense produce picks for busy people and runners on the go.

Bonus: Dried figs are terrific midrun fuel that leave you with zero waste! According to the USDA, each 5 dried-fig serving offers:. Plus, you get an adequate amount of calcium , magnesium , and phosphorus.

Its rich in omega-3 fats that promote heart health , brain health and muscle growth , plus, per the USDA, a 3-ounce serving of raw sockeye salmon offers:.

Salmon also packs in potassium, phosphorus, selenium, magnesium, choline, and vitamin A. In addition to some phosphorus, potassium , selenium, choline and vitamin A, the USDA says that 1 large egg offers:. Nut butters are also rich in plant protein and cramp-preventing potassium.

This nutrient-dense food is also remarkably versatile. Try it spread on crackers or apple slices, atop toast alongside banana slices, inside a sandwich with jam, swirled into a smoothie , or mixed into a bowl of oats.

Or you can just eat it by the spoonful. The USDA says each 2-tablespoon serving of creamy peanut butter has:.

Yogurt and cottage cheese get a lot of attention, but don't forget this dairy product either. The fish does it all. Credit its high levels of omega-3 fatty acids, which research shows can help your heart, but may also pull double duty when it comes to exercise recovery.

Over the past several years, Greek yogurt has gained all the attention while poor cottage cheese has fallen by the wayside. While both are great, cottage cheese actually has more protein gram for gram, as well as just under 3 grams of leucine per 1 cup.

Sorry, keto fans. When it comes to post-workout recovery, carbs are indeed your friend. Don't worry, the carbs you eat after training are more likely to be used as energy than stored as fat, Sumbal says.

For the same reasons as above, carbs help fuel working muscles. Quality carbs like those found in whole-grain bread go a long way in helping to replenish your muscles. Don't overthink it. Beef, bison, turkey, salmon—whichever form you chose to consume it, jerky is dehydrated protein.

So unless the jerky manufacturer decides to coat their product in a sugary glaze, it's often a high-protein, little-to-no carb snack. The post workout chocolate milk craze is not a myth. According to a study published in the European Journal of Sport Science, chocolate milk has everything you need to properly recover from an intense workout: carbs, proteins, fats, water, and electrolytes.

I-Citrulline is a non-essential amino acid that has been found to relieve post-exercise muscle soreness and improve exercise performance, according to a study published in in the Journal of Sport and Health Science.

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. You can find more of her work in HealthCentral, Livestrong, Self, and others.

Cover and cook on low heat for 7 to 8 hours. Why it Works: Four hours on the bike burns about 4, calories in a pound man. To recover properly, those calories need to be replaced, and the fat and rice in this dish—given to us by noted sports nutritionist, Allen Lim —contains calories per serving, going a long way in accomplishing that task.

It works so well, in fact, that it was the recovery meal most commonly requested by the cyclists Lim worked with during the Tour de France. With that in mind, the fried rice not only fits into the category of healthy and delicious comfort food but it also works as a recovery food for a number of reasons.

First and foremost, it is calorically dense and the first thing we want to do is replace calories. Second the white rice has a high glycemic index which helps to get those calories in fast.

Add the garlic and green onions and saute for about one minute. In a small bowl, beat the eggs and soy sauce vigorously and pour into the hot pan. The pan should be hot enough to cause the eggs to fluff. Stir the eggs to cook them quickly. Add the rice and cooked chicken thighs and fry the mixture for five to six minutes.

Add the peas and corn and cook until the vegetables heat through and are vibrant in color. Why it Works: Most people believe that a recovery meal after a lifting session needs to have a higher protein content because your muscles are so taxed.

Not true. The same carbohydrate to protein ratio applies. Glenn Lyman , a chef and nutritionist whose client list includes NFL Pro Bowl player Steve Smith, recommends low-fat chocolate milk immediately following your workout. Lyman also encourages athletes to take a glutamine supplement an amino acid that helps with protein synthesis from a reputable company like Revolutionary Sports Performance.

Beyond just protein, turkey contains selenium, a nutrient that helps buffer damaging by-products of exercise peroxides and free radicals that accumulate in the muscles during training. Directions In a large skillet, over medium-high heat, brown the ground turkey and onion seasoned with salt and creole seasoning in 1 tablespoon of oil until cooked through.

Saute all vegetables except spinach over medium-high heat, in remaining oil until crisp tender, stirring often about minutes.

Add chicken stock and bring just to a boil. Add spinach mixing well until wilted, about minutes. Toss with cooked brown rice and ground turkey. Garnish with parsley and green onion. Why it Works: Tumeric and ginger have been used for centuries as a painkillers in eastern medicine.

The natural anti-inflammatory benefits are longer lasting, do not delay the inflammatory process, and have no side effects so you can recover faster and keep the body in balance. Directions In a medium skillet sauté the onion, garlic, ginger, turmeric , and black pepper in oil over medium-low heat for minutes.

While the first few ingredients are sautéing, chop the veggies. Add the veggies and sauté for 5 minutes. Crumble the tofu and add to veggies along with remaining ingredients.

Saute for an additional 10 minutes, stirring occasionally. Add more salt and black pepper to taste. Serve over a cooked whole grain, corn tortillas or whole grain toast my favorite is Ezekiel Why it Works: Ever cramp after, or during, a tough workout?

The Recipe: Samoan Poi Mash one pound of ripe bananas in bowl. Stir in the zest of one lemon, seven ounces of coconut milk, and one teaspoon of vanilla.

Fish and chicken provide lean protein, which should be the cornerstone of any post-workout meal or snack, says Martinez. Lean proteins — which include fish, beans, and boneless, skinless poultry — allow you to get all the health and muscle-recovery benefits of protein, with fewer calories and less saturated fat than proteins like beef or pork.

Tip: Preparing protein ahead of time can make it easier to replenish post-workout. Steamed or baked fish, or grilled poultry, can easily be prepared the night before and eaten shortly after a workout.

Quinoa is a complex whole grain that has the two post-workout essentials: carbohydrates and proteins. In addition, quinoa is gluten-free , so it's a good option for those who are gluten intolerant or who have celiac disease.

Tip: You can prep a protein-packed quinoa bowl with fish or chicken and add fruits, like avocado, and vegetables, like kale for an additional boost of important nutrients. For example, one avocado has about 13 grams of monounsaturated fat, 2. This high fat content takes longer for your body to digest keeping you feeling fuller for longer compared to, say, eating a bowl of plain white rice that's mostly simple carbs.

Tip: For an added protein boost, avocados can be paired with a hard-boiled egg or chickpeas. Specifically, dark leafy vegetables provide important nutrients like calcium and iron, which can help you perform. Calcium helps muscles repair and contributes to bone strength, while iron helps regulate metabolism and energy consumption.

Tip: A post-workout meal is the perfect time to sneak an additional serving of vegetables into your day. If you're making a protein smoothie, add spinach, or saute some kale to go with your quinoa.

Protein shakes are popular because they're a quick and easy way to get protein after a workout. However, it's important to make sure that you're drinking a high-quality protein shake that isn't filled with sugar.

Rather than just following ads, Martinez says it's important to do your homework on your shakes. The high-quality protein shakes usually supply about 30 grams of protein including 3 to 4 grams of the amino acid leucine, which helps promote muscle growth. If you don't have protein powder, some people claim that chocolate milk is a great post-workout drink — though Martinez says it has no special benefits.

Overall, it's most important to eat protein after a workout in order to help your muscles repair. There are many ways you can get this protein, and depending on your preferences and the time you have, you may opt for different types of foods.

This is reflected in Stephenson's own post-workout routine.

As an added bonus, the potassium found in salmon can help replace electrolytes lost during your workout. Eggs are rich in protein, fatty acids and a range of nutrients such as zinc, selenium and vitamin A, making them a great food for muscle recovery.

The amount of protein in eggs generally is about six or seven grams per egg , which is similar to the amount of protein in a cup of yoghurt. Consuming protein after working out gives your body the amino acids it needs to repair and rebuild muscle tissue.

The yolks also offer significant nutritional value, and research has even found eating whole eggs after resistance training leads to better muscle protein responses in the body than egg whites alone. Whether you have them for breakfast, lunch, dinner, or as a snack — eggs are versatile and easy to cook.

When it comes to nutrient-dense foods, spinach is hard to beat! Containing vitamin A, vitamin C, vitamin K1, iron, calcium, potassium and magnesium, spinach ticks a lot of boxes.

Spinach, which is rich in key electrolytes such as potassium and magnesium, is a great food to help your body recover. Spinach is great in savoury breakfast dishes such as omelettes, breakfast wraps or scrambled eggs , as well as many lunch and dinner meals think salads, pasta, bakes, casseroles, soups, stir-fries and risottos , or you can easily blend it into a smoothie , too!

Bananas are a fantastic source of carbohydrates, potassium, vitamin B6, vitamin C, magnesium and fibre. Bananas make a great snack on their own or can be turned into something more hearty. Think smoothies, on porridge or toast, baked into bread or muffins, or topped with some nut butter - yum!

Loads of nut and seed varieties are great sources of omega-3 fatty acids, which work to fight inflammation and improve bone and joint health. Recipes with turmeric range from curries, soups and rice dishes to juices, breakfasts and smoothie bowls - you can even use it to make golden milk!

Fried foods are also generally low in nutrients and can upset your digestion. Try replenishing your potassium and carbohydrate levels by adding a banana to your smoothie.

Milk, nuts, seeds or protein powder will also help repair your fatigued muscles. Many snack bars contain added sugar, artificial sweeteners and protein powder which can make them difficult to digest or cause inflammation, as well as being low in fibre, vitamins and minerals.

If you love a snack bar, try making your own or look for a bar where you know what the ingredients are. Most sodas, sports drinks and even bottled smoothies have lots of added sugar or artificial sweeteners, so plain water, coconut water or homemade smoothies make better options for hydration and recovery.

Drinking alcohol also dehydrates your body, which can limit or worsen your recovery. Try to stay hydrated each day to ensure you recover well and stay energised. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine.

Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. There are some errors in your form.

File size is larger than. Salmon also packs in potassium, phosphorus, selenium, magnesium, choline, and vitamin A. In addition to some phosphorus, potassium , selenium, choline and vitamin A, the USDA says that 1 large egg offers:.

Nut butters are also rich in plant protein and cramp-preventing potassium. This nutrient-dense food is also remarkably versatile. Try it spread on crackers or apple slices, atop toast alongside banana slices, inside a sandwich with jam, swirled into a smoothie , or mixed into a bowl of oats. Or you can just eat it by the spoonful.

The USDA says each 2-tablespoon serving of creamy peanut butter has:. Peanut butter also delivers some calcium, vitamin E, potassium, magnesium, and selenium. High in protein, bone-bolstering calcium and gut-healthy probiotics , one 5 ½-ounce container of plain nonfat Greek yogurt offers:.

Once you know which foods are nutrient dense, you can incorporate them into your daily meals and snacks by keeping them on hand, Largeman-Roth suggests. You want to eat a variety of foods so you get a variety of nutrients. Karla Walsh is a Des Moines, Iowa-based freelance writer, editor, freelance writing coach and level one sommelier who balances her love of food and drink with her passion for fitness or tries to, at least!

She has over 15 years of professional experience covering food, wine, travel, nutrition, health, fitness, psychology, beauty, relationships and beyond. The Benefits of the Mediterranean Diet. Is the Keto Diet a Smart Choice for Runners? Foods That Cut Inflammation to Improve Performance. There is quite a bit of debate around whether or not there is a time limit on optimal post-workout recovery.

Because your muscles are hungry for fuel after the gym, and blood flow is increased to deliver nutrients efficiently for up to an hour, it is theorized that this is the best time to recover. Of course, this still depends on your fitness goals, general nutrition intake, and level of training.

For most people, waiting until your next meal is just fine - and recovery timing isn't a crucial component to your diet or fitness success. Where this differs is with high level athletes training for multiple hours at a time or multiple times per day. In this case, strategic nutrient timing becomes more warranted to get them from one training session to the next and to support performance.

Based on the existing research, recovery should be emphasized anywhere from immediately following your training to up to two hours after the gym. Which is why a sweet spot of 20 minutes to 1 hour is commonly suggested. There are a wide variety of nutritious foods that can support your post-exercise needs.

Here are some of the top options to consider:. Carbs are found in just about everything! Of course not all carbs are the same - they can be found in sugary foods and anything that grows out of the ground, including fruits, vegetables, and grains.

All carbs can help you refuel, but some carbs work faster than others. For recovery purposes, more simple carbs like white rice and sugars, can help deliver glucose to your muscles more quickly. Whereas, complex carbs provide more long-lasting energy. The best proteins for recovery are complete proteins that supply all essential amino acids at once.

These typically come from animal-based foods and seafood, and some plant-based options like soy and quinoa. Dairy may have some unique benefits due to its high levels of complete protein, simple carbs and hormones positively associated with muscle gain There are also slow and quick release proteins to consider.

Slow release proteins like casein supply small amounts of amino acids over a longer period of time after consumption, while quick release such as whey protein do the opposite.

It is thought that including both types of protein can help supply an immediate dose of amino acids to your muscles after exercise as well as continue to support recovery over longer periods of time. Luckily most whole food options contain both types of protein.

Healthy fats , especially omega-3s act as powerful anti-inflammatories in our diets. And some research suggests they may also benefit performance recovery for this very reason 21 , Moreover, the right types of fat provide heart health benefits.

Micronutrients aka vitamins and minerals can also assist in better recovery, especially foods high in antioxidants like vitamin E and C 23 , Replacing key nutrients lost through sweat, like magnesium and potassium may offer benefits 25 , 26 , Additionally, Zinc, plays a role in muscle synthesis The easiest way to ensure you are getting a good balance of these nutrients is to opt for more nutrient dense foods in your diet every day - especially fruits and veggies.

Here are some great nutrient-dense recovery options to consider:. To get the right combo of carbs, protein, healthy fats and good nutrition, here are some easy post workout meal examples you can use:.

Your post workout nutrition needs are most heavily determined by your overall fitness goals - whether you are looking to lose fat, gain muscle, or improve your performance. The need for recovery fuel can also differ from one person to the next depending on what you ate before the gym, how hard your workout was, when you plan to eat your next meal, and your daily calorie and macro goals.