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Additionally, blueberries Pist-exercise one of the highest antioxidant capacities among all fruits, Low GI vegan. However, Ryan M. Post-exercse, DO, MSmedical director at Monarch Pos-exercise Club in West Hollywood, Recovdry. Chia seeds Post-exefcise a good source of plant protein. Even if you aren't Post-exercies them for recovery, they also offer a ton of nutrients, including:.
Chia seeds are one of the richest plant sources of omega-3 Fecovery acids, a fat Post-exrecise known for their anti-inflammatory and cardiovascular benefits. Researchers found that men who supplemented recoverry diets with milligrams of green tea extract had reduced redovery of Immunity boosting remedies damage Post-exercisd by Post-exercisr.
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Talk with a healthcare provider or pharmacist before you begin any supplements. Bananas are loaded with carbohydrates and potassiumtwo muscle-friendly post-workout nutrients. It also helps that they're portable, meaning you can take one with you so you have it ready following your workout.
The next time you have a muscle-working exercise session, it might be worth drinking chocolate milk afterward. The drink contains water, electrolytes, and all three macronutrients—carbs, proteins, and fat—which are all beneficial for recovery.
One review found that chocolate milk was as helpful or more helpful compared to other recovery drinks, but more research is needed.
Oatmeal is excellent because it's super quick and easy to make in a pinch. It's a carb- and protein-filled option to eat before or after your workout. Not to mention, oatmeal can also lead to a longer life. Consider eating eggs to help with your muscle recovery. They contain protein, and some eggs are fortified with omega-3s.
Consuming omega-3 fatty acids can be helpful for inflammation. Watermelon juice can be a good option to drink before a workout. Researchers found that this type of juice was beneficial for reducing muscle soreness when drunk an hour before exercise.
Watermelon has a non-essential amino acid called L-citrulline that plays a role in muscle fatigue control. While there are foods you'll want to eat for muscle recovery, there are other ones you'll want to avoid including:. Avoiding high-calorie meals is important too.
People may want to eat a lot of food after an intense workout. However, meals with a high amount of calories can cancel out any gains from exercising. Nutrition is an important part of muscle recovery.
However, you can also give your body the recovery it deserves after a workout by:. While some muscle soreness after a hard workout is inevitable, there are dietary steps you can take to be proactive. Consider adding one or more of the muscle recovery foods or drinks to your next post-workout snack.
Also, other actions, like getting enough sleep and doing active recovery moves, can help your muscles after a workout. American Council on Exercise ACE. What causes muscle soreness and how is it best relieved?
National Academy of Sports Medicine. Nutrition for muscle repair and recovery. Ferdaus MJ, Chukwu-Munsen E, Foguel A, da Silva RC. Taro roots: an underexploited root crop.
Waseem M, Akhtar S, Manzoor MF, et al. Nutritional characterization and food value addition properties of dehydrated spinach powder.
Food Sci Nutr. Mason SA, Trewin AJ, Parker L, Wadley GD. Antioxidant supplements and endurance exercise: Current evidence and mechanistic insights.
Redox Biol. Skrovankova S, Sumczynski D, Mlcek J, Jurikova T, Sochor J. Bioactive compounds and antioxidant activity in different types of berries. Int J Mol Sci.
Kulczyński B, Kobus-Cisowska J, Taczanowski M, Kmiecik D, Gramza-Michałowska A. The chemical composition and nutritional value of chia seeds—current state of knowledge. da Silva W, Machado ÁS, Souza MA, Mello-Carpes PB, Carpes FP. Effect of green tea extract supplementation on exercise-induced delayed onset muscle soreness and muscular damage.
Physiol Behav. Banana nutrition facts: get your potassium today! Amiri M, Ghiasvand R, Kaviani M, Forbes SC, Salehi-Abargouei A.
Chocolate milk for recovery from exercise: a systematic review and meta-analysis of controlled clinical trials. Eur J Clin Nutr. Zeng Z, Jendricke P, Centner C, Storck H, Gollhofer A, König D. Acute effects of oatmeal on exercise-induced reactive oxygen species production following high-intensity interval training in women: a randomized controlled trial.
Antioxidants Basel. Department of Agriculture FoodData Central. Cereals, oats, instant, fortified, plain, prepared with water boiling water added or microwaved. Zong G, Gao A, Hu FB, Sun Q. Whole grain intake and mortality from all causes, cardiovascular disease, and cancer: a meta-analysis of prospective cohort studies.
Mohd Daud SM, Mohd Sukri N, et al. Pure juice supplementation: its effect on muscle recovery and sports performance. American Council on Exercise. The worst foods to eat after a workout.
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: Post-exercise recovery foods| 7 Best Recovery Foods | High-glycaemic index GI carbohydrates are considered superior to low-GI carbohydrates as post-exercise muscle recovery foods based on their ability to rapidly break it down into sugar and store it as glycogen. Enlarge image Water Close. For example, recent studies show that muscle grows back from those microscopic, exercise-induced tears equally well whether you refuel one, two, or even three hours after exercise. Department of Agriculture FoodData Central. Twitter LinkedIn icon The word "in". Please try again later. |
| Eating and exercise: 5 tips to maximize your workouts - Mayo Clinic | Show references Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Your login details were incorrect. Save Changes. Think about keeping a journal to see how your body reacts to meals and snacks so that you can change your diet for your best performance. Eating after you work out can help muscles recover and replace their glycogen stores. Steamed or baked fish, or grilled poultry, can easily be prepared the night before and eaten shortly after a workout. |
| What to eat after a workout | For optimal sore muscle recovery after exercise, eat a balanced diet that includes foods like tart cherry juice, fatty fish, watermelon, and whey protein. Massage, foam rolling, and adequate rest can also help. Not only can muscle soreness be uncomfortable, but it may also affect your workouts and day-to-day activities. Fortunately, many recovery strategies can help reduce muscle soreness, minimize exercise-induced muscle damage, and speed muscle recovery. Drinking tart cherry juice may benefit both trained athletes and novice gym-goers alike. Studies show that tart cherry juice and tart cherry juice extract might facilitate muscle recovery and mitigate delayed-onset muscle soreness DOMS. DOMS is a type of muscle injury that results from unfamiliar or intense exercise. It causes symptoms like the painful restriction of movement, swelling, and stiffness 1. In addition to DOMS, exercise increases oxidative stress, cellular damage, and inflammation. Fortunately, antioxidant-rich foods and beverages may reduce these side effects and facilitate recovery 2. Tart cherry juice is high in plant compounds called anthocyanins. They have powerful anti-inflammatory and antioxidant properties, and as such, they may reduce perceived soreness and exercise-induced muscle damage EIMD 3. One review of 25 studies, 15 of which focused on tart cherry juice, found that drinking tart cherry juice accelerated muscle recovery, reduced DOMS, and lowered markers of inflammation after exercise 2. Results from many other studies similarly suggest that drinking tart cherry juice or taking tart cherry supplements or extracts aids muscle recovery and improves DOMS 4 , 5 , 6. Still, note that tart cherry juice is likely most effective when you start supplementing several days before you exercise and continue for days after, using it for a total of 8—10 days 2. Watermelon is sweet, hydrating, and loaded with nutrients. Watermelon is rich in the amino acid L-citrulline. Besides being a building block for proteins, this amino acid may have antioxidant effects and increase the production of nitric oxide NO. NO enhances blood circulation to muscles and improves cellular energy 7 , 8 , 9. This could be why some studies show that watermelon juice might reduce muscle soreness and muscle damage post-exercise 7 , For example, a small study including 7 athletes found that drinking Nonetheless, watermelon contains important nutrients that promote exercise performance and recovery, including carbs, amino acids, and antioxidants. As a result, it remains a healthy choice for exercise enthusiasts, regardless of its potential benefits for muscle soreness. Fatty fish like sardines, salmon, and trout are excellent sources of nutrients that your body needs for muscle recovery. Mainly, fish is a highly bioavailable source of protein, a macronutrient that facilitates muscle repair — the process of regenerating muscle cells after exercise-induced damage Some experts suggest that consuming around 1. For reference, 4 ounces grams of cooked salmon provides 1 ounce 29 grams of protein 13 , Fatty fish also contains omega-3 fats , which may help reduce DOMS, fight inflammation, and boost muscle growth 14 , Experts recommend that you get 0. You can easily achieve this by having a serving of fatty fish like salmon or taking an omega-3 supplement after hitting the gym 12 , Pomegranate juice is a rich source of polyphenols, which are plant compounds with antioxidant and anti-inflammatory properties. As such, drinking pomegranate juice may benefit muscle recovery. In a small study, 9 elite weightlifters drank 8. They had an additional Compared with the placebo treatment, pomegranate juice reduced the release of a marker of oxidative stress called malondialdehyde MDA and increased antioxidant defenses. This indicates that the drink could promote muscle recovery Other studies have similarly shown that pomegranate juice and pomegranate supplements may decrease DOMS, reduce inflammatory markers, and accelerate muscle recovery 3 , Beets are loaded with dietary nitrates and pigments called betalains 2 , Dietary nitrates may help send oxygen to your muscles and improve the efficiency of mitochondria — organelles, or parts of cells, that produce the energy that fuels your cells. Meanwhile, betalains may reduce inflammation and oxidative damage 2 , A study including 30 active men found that drinking beetroot juice immediately, 24 hours after, and 48 hours after completing strenuous exercise reduced muscle soreness and sped muscle recovery to a greater extent than a placebo Additionally, a study including 13 soccer players observed that drinking beetroot juice for 3—7 days before, on the day of, and 3 days after exercise reduced DOMS. It also improved exercise performance during the recovery period Some research suggests that whey protein may promote muscle recovery after exercise in both athletes and nonathletes. In a 5-day study, 92 men with obesity took 0. Whey protein may also improve muscle function after resistance training However, not all research agrees. In some studies, whey protein did not benefit post-exercise muscle recovery 24 , As such, more research is needed to determine whether supplementing with whey protein after exercise could promote muscle recovery. Regardless, protein shakes can help you reach your daily protein targets and optimize muscle growth, so they might still be worth your while. Eggs are known as a nutrient-dense food and favored by athletes for their high content of bioavailable protein. Eating them after a workout helps stimulate muscle recovery. Although many people opt to eat only egg whites, studies show that whole eggs may be a better choice after workouts. In a small study including 10 men, participants ate a meal with either whole eggs or egg whites immediately after resistance training. Even though all meals had the same amount of protein, the whole-egg meals led to greater muscle growth Researchers suggest that this could be because the nutrient-dense yolk provides vitamins, minerals, and fatty acids, such as vitamin A, selenium, zinc, and the fatty acid palmitate, which may increase the speed of muscle protein synthesis Milk and milk products like yogurt and cottage cheese are frequently used as post-exercise fuel — and for good reason. Because milk is high in protein , it provides your body the nutrients necessary for muscle repair. Thus, it might reduce EIMD. Milk and dairy products also contain carbs. Eating carbs and protein together supports muscle growth and helps your muscles refill their stores of glycogen — the stored form of glucose, or sugar. Milk also contains sodium, which is important for rehydration 14 , 27 , A review of 12 studies found that chocolate milk may improve exercise performance and post-exercise recovery. However, the researchers acknowledged that high quality evidence is limited, so future research is needed When you work out intensely, you deplete your muscle stores of glycogen, the stored form of glucose. This is especially true for athletes participating in exhaustive exercise Eating carb-rich foods promotes muscle glycogen replenishment. Starchy vegetables like sweet potato, butternut squash, and potatoes make a healthy carbohydrate choice post-workout. Combining starchy vegetables with a protein source like eggs or chicken is an effective and tasty way to replenish glycogen stores while also providing your body with the protein it needs for muscle recovery This is because the caffeine found in coffee blocks receptors for adenosine. Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Request Appointment. Healthy Lifestyle Fitness. Sections Basics Fitness basics Stretching and flexibility Aerobic exercise Strength training Sports nutrition In-Depth Expert Answers Multimedia Resources News From Mayo Clinic What's New. Products and services. Eating and exercise: 5 tips to maximize your workouts Knowing when and what to eat can make a difference in your workouts. By Mayo Clinic Staff. Enlarge image Breakfast Close. Breakfast A healthy breakfast might include cereal and fruit. Enlarge image Smoothie Close. Smoothie A smoothie can be a good snack. Enlarge image Yogurt and fruit Close. Yogurt and fruit Yogurt and fruit can be good options for food choices after you exercise. Enlarge image Water Close. Water Drinking fluids such as water before, during and after your workout can help prevent dehydration. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Duyff RL. Eat smart for sports. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. New York, N. Water and healthier drinks. Centers for Disease Control and Prevention. Accessed Aug. Miller M, et al. Sports nutrition. In: DeLee, Drez, and Miller's Orthopaedic Sports Medicine: Principles and Practice. Elsevier; Accessed July 29, Products and Services The Mayo Clinic Diet Online A Book: The Mayo Clinic Diet Bundle. See also Performance-enhancing drugs: Know the risks Daily water requirement. Mayo Clinic Press Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. 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| Fuel your training with the best foods for muscle recovery | These proteins also contain all of the essential amino acids, which are only available through the diet. In , some researchers found that milk-based proteins are more effective than soy-based proteins at promoting the growth of muscle proteins after resistance exercise. The researchers concluded that while both milk and soy proteins help a person to maintain and build muscle mass, milk proteins were more effective at supporting the quick growth of lean muscle mass. Results of a study from suggested that consuming whole eggs after resistance exercise resulted in more protein synthesis than consuming egg whites with the same protein content. The researchers concluded that the nutrients in the yolk helped to stimulate the muscles more effectively. Consuming carbohydrate-rich foods may be the best way to reduce the decreases in immunity that can occur after intense exercise. Consuming carbohydrates as part of a post-workout snack also helps to replenish glycogen stores. High-intensity strength training such as Olympic weightlifting and bodybuilding can use up glycogen stored in the body. In a review , researchers suggest eating 15 g of carbs in the first 3 hours after intense strength training. To maximize potential benefits, they recommend combining carbs with a protein source that provides 0. Sweet potatoes, grains, and fruits can contain high levels of healthful carbohydrates, as can quinoa. Quinoa is gluten-free, classified as a pseudocereal, and usually consumed as a grain. It is high in fiber and rich in protein, with 1 cup providing 8. Also, quinoa has a low glycemic index, making it an excellent choice for people who regulate their blood sugar. It is essential to drink plenty of water before, during, and after a workout. Staying hydrated ensures that the body gets the most benefit from exercise. And continuing to hydrate after finishing a workout can protect against dehydration. Everybody varies in the amount of water they need, depending on the type of exercise, how much they sweat, how much water they get from foods like fruits and vegetables, as well as other factors. According to research , athletes can maximize performance by being well-hydrated before starting their workout. To stay hydrated throughout the day, it is best to drink water even before a person notices they feel thirsty. When playing sports such as tennis or football, rehydrating during breaks between play can help prevent dehydration. The body loses both water and electrolytes while sweating. If a person is sweating heavily during exercise, electrolyte drinks can help replenish salt and other elecrolytes. Endurance sports, such as running, use up more glycogen than resistance activities, such as weightlifting. Another effect of exercise is that the muscles develop small tears. Getting the right nutritional balance after exercise restores energy levels and reduces fatigue , helping the body to repair muscles and build strength for future workouts. Exercise supports muscle growth, but the body can only build upon existing muscles if they recover after each workout. Smoothie A smoothie can be a good snack. Enlarge image Yogurt and fruit Close. Yogurt and fruit Yogurt and fruit can be good options for food choices after you exercise. Enlarge image Water Close. Water Drinking fluids such as water before, during and after your workout can help prevent dehydration. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Duyff RL. Eat smart for sports. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. New York, N. Water and healthier drinks. Centers for Disease Control and Prevention. Accessed Aug. Miller M, et al. Sports nutrition. In: DeLee, Drez, and Miller's Orthopaedic Sports Medicine: Principles and Practice. Elsevier; Accessed July 29, Products and Services The Mayo Clinic Diet Online A Book: The Mayo Clinic Diet Bundle. See also Performance-enhancing drugs: Know the risks Daily water requirement. Mayo Clinic Press Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. Mayo Clinic on Incontinence - Mayo Clinic Press Mayo Clinic on Incontinence The Essential Diabetes Book - Mayo Clinic Press The Essential Diabetes Book Mayo Clinic on Hearing and Balance - Mayo Clinic Press Mayo Clinic on Hearing and Balance FREE Mayo Clinic Diet Assessment - Mayo Clinic Press FREE Mayo Clinic Diet Assessment Mayo Clinic Health Letter - FREE book - Mayo Clinic Press Mayo Clinic Health Letter - FREE book. ART Healthy Lifestyle Fitness In-Depth Eating and exercise 5 tips to maximize your workouts. Show the heart some love! Give Today. Help us advance cardiovascular medicine. Find a doctor. Explore careers. Sign up for free e-newsletters. About Mayo Clinic. About this Site. Contact Us. Health Information Policy. Media Requests. News Network. Price Transparency. Medical Professionals. Clinical Trials. Mayo Clinic Alumni Association. Refer a Patient. You can calculate your target amount of protein in grams by dividing your bodyweight in kilograms in half. Then, multiple that figure by two or three to get your carbohydrate value in grams, Hill explains. For example, with the three-to-one ratio, someone who weighs pounds 68 kilograms would have a target protein goal of 30 to 35 grams and a target carbohydrate goal of 90 to grams. Keep in mind this guidance applies only to intense workouts—the type that leave you sweaty, tired, and potentially sore the next day. Last tip: Pay attention to timing. Women should aim to eat their protein amount within 30 minutes of a workout. Women can eat their carbs alongside the protein, or eat the carbs separately up to two hours after the workout. Need some inspiration for your next post workout meal? We tapped two-time Olympic mountain biker Davison and four other elite athletes to learn what they typically feast on after a tough training session. Pro snowboarder and Olympic silver medalist Julia Marino usually gravitates towards a smoothie with a mixture of frozen fruit, coconut milk, yogurt, and protein powder. Her concoction often features a mix of frozen fruits and veggies like banana, pineapple, blueberries and spinach , along with cinnamon, chia seeds, almond milk, almond butter, and sometimes whey protein. Hill, the nutritionist, endorses these types of smoothies as a great way to get antioxidants, hydration, and protein following a workout. During cold months, Davison frequently refuels with a fruit smoothie, similar to the ones described above. But after a long ride on hot days, she favors a DIY slushie: She blends a scoop of unflavored protein powder with lemonade and frozen, locally-picked strawberries. Adidas-sponsored athlete Chris Nikic , who in October became the first person with Down syndrome to finish the Ironman World Championship, is a Chipotle devotee. |
| Post-Workout Nutrition: What to Eat After a Workout | A new Post-exerciise from the United Kingdom's Post-exerciwe of Lincoln suggests that protein shakes fopds no more effective Post-exercisee rebuilding Low GI vegan and Stress management herbs. Just ask Lea Davison. Still, recovert that tart cherry juice Immune-boosting bites likely foids Stress management herbs when you start supplementing several days before you exercise and continue for days after, using it for a total of 8—10 days 2. Combining starchy vegetables with a protein source like eggs or chicken is an effective and tasty way to replenish glycogen stores while also providing your body with the protein it needs for muscle recovery Where possible, be mindful of your intake of the following:. By Gavin Van De Walle, MS, RD. |
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