Ice can be used to reduce inflammation of the muscular tissue once it has been damaged after exercise. In the opposite way, heat can increase blood flow to the muscle to help remove the build-up of lactic acid and other toxins in the muscles that can contribute to recovery and pain.

Try not to exercise the same muscle group as the day before to allow the muscles to repair themselves. So if you exercised your legs yesterday, either rest or exercise a different area of the body the following day. Massaging the sore muscles may also help to increase blood flow and allow the body to begin to relax the muscle and alleviate pain.

A study by the American Journal of Physiology has found that taking NSAIDs non-steroidal anti-inflammatory drugs can be used to decrease muscle soreness after exercise. As these drugs are used for muscular pain, they can be used to help reduce the pain associated with muscle soreness by decreasing inflammation of the muscles.

It must be noted that they do not speed up muscle recovery, and pain medication should not be taken regularly or relied upon. Protein and protein supplements do not help sore muscles from exercising, but they can help build muscle quicker.

The type of protein you take may alter how well you can build muscle, and your protein supplements must be selected carefully. To ease sore muscles, it is important to engage in stretch exercises and warm-ups before and after engaging in strenuous physical activity to prevent or diminish sore muscles.

Overall you will always expect a degree of soreness in your muscles after exercise. Ensuring you take effective measures for your body means you can stay active without pain preventing you from reaching your fitness goals.

McGowen CJ, Pyne DB, Thompson KG, Rattray B. Warm-up Strategies for Sports and Exercise: Mechanisms and Applications.

Sports Medicine ; Twitter Facebook Email Linkedin WhatsApp. Reviewed by: 1st Revision: Aniqa Lasker [Linkedin] 2nd Revision: Felaniaina Lantovololona Felana [Linkedin] 3rd Revision: Kaamya Mehta [Linkedin]. References Pasiakos SM, Lieberman HR, Mcclellan TM. Effects of Protein Supplements on Muscle Damage, Soreness and Recovery of Muscle Function and Physical Performance.

A Systematic Review; Sports Medicine ; 44; British Nutrition Foundation. Protein - The Science of Protein [Internet]; Protein Intake for Optimal Muscle Maintenance [Internet]. Herbalife Nutrition. How to Build Muscle Effectively: The Role of Protein, Diet and Exercise [Internet]; undated.

Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Front Nutr ; 5 National Kidney Foundation. Understanding Muscle Soreness - How much is too much? Family Doctor. Sore Muscles from Exercise [Internet]; Different Types of Protein Powder Explained - Which is Best For You?

Why Does Heat Relax Your Muscles? Effect of ibuprofen and acetaminophen on postexercise muscle protein synthesis. American Journal of Physiology, Endocrinology and Metabolism ; 3 : EE Hyperlinks McGowen CJ, Pyne DB, Thompson KG, Rattray B.

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health team klarity. Pasiakos SM, Lieberman HR, McLellan TM. Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review.

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Sports Nutrition. Workout Recovery Guide Workout Recovery Guide. Overview Benefits and Terms. Cooldown Rest Days. Post-Workout Nutrition. Why Post-Workout Nutrition Matters What to Eat Post-Workout Protein Carbohydrates Hydration. Recovery Modalities. Compression Ice Baths Massage Foam Rolling.

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Medically reviewed by Barbie Cervoni MS, RD, CDCES, CDN. Learn about our Medical Review Board. Table of Contents View All. Table of Contents. Benefits of Eating Protein After a Workout.

How Much Protein Do You Need After a Workout? What Type of Protein Is Best After a Workout? Risks of Not Eating Protein After a Workout. A Word From Verywell. Frequently Asked Questions. Next in Workout Recovery Guide. Post Workout: What to Eat and When. Sample Post-Workout Meals For best results for muscle gain and recovering your energy, reach for post-workout meals that provide a blend of protein and carbs.

Try any of the following combos: Seasoned chicken breast with brown rice and broccoli A smoothie of Greek yogurt, frozen fruit, and an optional scoop of protein powder Whole wheat pasta with chicken or salmon Whole grain cereal with low-fat milk An egg scramble with diced bell peppers and tomatoes Baked sweet potato with Mexican-seasoned black beans.

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Consuming high quality whey protein around exercise is a great solution to ensure delivery of protein to the muscle to support your recovery goals and training adaptations. Casein also contributes to recovery by feeding the muscle with amino acids while you sleep.

Thanks to Optimum Nutrition for the insights! To expand your nutrition knowledge and keep you in the know, here are 6 fun facts about protein All of the protein within our bodies has a function and none of it gets stored. Fat, on the other hand, does get stored in the form of adipose tissue, as do carbs in the form of glycogen.

Start with a high protein breakfast and this will set you up for the day ahead, enabling you to reach lunch time without reaching for the office cakes and biscuits. Eggs are a great way to ensure you get a high intake of protein in your first meal of the day. Try and keep clear of sugar in the mornings too as this is likely to raise your blood sugar early on.

However if you are aiming to lose body fat then protein will most certainly help do so! Eating a high protein diet will not only help with your appetite as mentioned above but it plays a big part in retaining muscle whilst trying to lose weight.

The more muscle you can retain whilst trying to lose weight, the more calories your body will burn, making it a lot easier to achieve your goal. If you want to lose weight, aim for a daily protein intake of around 2 grams of protein per kilogram of body weight.

Athletes and heavy exercisers should consume 2. Paired with the right training and diet, protein is the building block in helping muscles grow. This is often why people associate protein with body builders, gyms and large biceps. If your goal is to build muscle then start aiming for protein at every meal.

Do also bear in mind that increasing protein into your diet will not instantly make you bulky and muscly — a common misconception.

All foods are made up of these macronutrients and therefore energy. Carbohydrates are the same; they also have 4 calories for each gram consumed. Fats, on the other hand, contain 9 calories per gram. The remainder comes from our diet, known as essential amino acids.

Foods containing the remaining amino acids essential amino acids come in forms of complete or incomplete protein sources. References Pasiakos et al, International society of sports nutrition position stand: nutrient timing. International society of sports nutrition position stand: Protein and exercise.

Login with Facebook. Log In or Sign Up. Sweat App Logout. Pick a username Username is invalid or already taken. Save Changes. Sweat - sweat. Fuel your training with the best foods for muscle recovery If you're eating to support muscle recovery, you should prioritise high-protein foods as well as nourishing carbohydrates.

Cottage cheese or yoghurt If you can eat dairy, cottage cheese and yoghurt are both excellent sources of whey protein known for its role in replenishing muscles quickly post-workout and casein protein a slow-acting protein that allows your muscles to continue recovering even as you sleep.

Watermelon Watermelon is a refreshing addition to your diet when your muscles are feeling sore and depleted. Salmon Aside from its naturally high protein content which is great for promoting muscle recovery and growth, salmon packs a powerful punch with its high levels of omega-3 fatty acids, protein, vitamin B, potassium and selenium.

Eggs 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. Spinach When it comes to nutrient-dense foods, spinach is hard to beat! Bananas Bananas are a fantastic source of carbohydrates, potassium, vitamin B6, vitamin C, magnesium and fibre.

Nuts and seeds 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. The star players? Walnuts, chia seeds, flax seeds, almonds, pecans and hazelnuts.

Where possible, be mindful of your intake of the following:. Sugary drinks and alcohol 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.

More Blogs nutrition. Leave a comment Newest Oldest. Stay in the loop with the world's largest female fitness community! Kayla Itsines. Kelsey Wells. Sjana Elise. Chontel Duncan. Thanks for signing up! Want Free Weekly Workout And Nutrition Tips? Plenty of plant and animal proteins can fit the bill.

A 3-ounce chicken breast, for example, contains 23 grams of protein , while a 3-ounce can of tuna contains 20 grams. Or, reach for dairy. If protein is the macro of repairing, carbs are the macro of refueling.

When you pound it out on the treadmill or kickbox up a storm, your body taps into a sugar stored in your muscles called glycogen. Because of the way carb consumption stimulates insulin production, research shows that they decrease protein breakdown, facilitating muscle growth.

Much like protein, the target number of carbs to eat post-workout varies from person to person and workout to workout. Slow-digesting, fiber-rich complex carb foods like whole grains, fruits, vegetables, beans, and legumes all make great choices.

Various micronutrients—AKA vitamins and minerals—are another important element in restoring balance after tough exercise. Specifically, your body needs replenishment of electrolytes lost through sweat.

These include sodium, potassium, magnesium, and chloride, among others. Need some post-workout food inspiration? When it comes to refueling after a workout, timing matters. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.

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The thinking used to be that those carbs would trigger the insulin response, kicking off a chain of events that would stimulate glycogen storage in muscle. But research shows protein alone starts this process just fine, allowing carb replenishment to occur at a more leisurely pace.

Exercise breaks down muscle. So you need to supply amino acids — your body's building blocks — via dietary protein to muscles to rebuild them. The faster you do so, the faster you'll be back in action. How to get it: Look primarily to animal products, if that fits your lifestyle.

Meats and dairy products are the easiest ways to fuel a rapid, complete recovery. LADDER Whey Protein provides 26 grams of protein in the form of a quick and easy shake to help you refuel after a workout.

If you're a no-meat athlete, there are plenty of veggies and whole grains that will do the trick as well. Legumes in particular, soy , hemp, quinoa, nuts, and seeds are all packed with quality protein. You can also reach for plant-based protein shakes like LADDER Plant Protein , which provides 21 grams of pea protein.

When to consume it: You should consume 20 to 25 grams of fast-absorbing protein such as whey as soon as possible following exercise. Your body ramps up protein synthesis post-workout, so giving it the resources it needs to do its job makes sense. Most protein powders will do the trick as long as they're low in fat, which slows absorption.

Your body also likes to repair muscles while you sleep, so right before bed is another great time to have some protein. The window is much larger here — about six hours — so a slower-absorbing variety like casein makes sense. Cottage cheese or yogurt are reasonable options. You sweat when you exercise.

Sometimes it evaporates too fast for you to notice it, but it happens nonetheless. Therefore, fluid replenishment matters. We are about 50 to 60 percent water. It plays a pivotal role in all kinds of bodily functions, including those related to athletic performance.

What to consume: Again, water. Lots of it! Or, if you're doing a particularly long or hard workout, consider a supplement like LADDER Hydration. It's designed to help you maximize absorption of scientifically supported high-performance vitamins and minerals so you can exercise at a higher intensity.

Keep a water bottle with you at all times, particularly during longer events and for workouts occurring in warm weather. If you're consuming a hydration supplement, drink it during or after your workouts.

If you've just completed a massive endurance effort, you likely have a massive calorie deficit, so it is time to replenish depleted stocks. With this in mind, it's OK to eat a little more. Even if your workout wasn't hours long, remember that your metabolism doesn't just switch off the moment you step off the bike, stow your running shoes, or rack your weights.

It'll keep revving for a while, especially if you're doing high-intensity interval training HIIT. An exception is if your goal is to lose weight, then a deficit makes sense.

However, don't overdo it. If you're feeling fatigued longer than you should post-workout, if your soreness isn't going away , or if you're having trouble focusing, then you're getting carried away on the deficit and need to dial up your calories.

The word inflammation gets thrown around quite a bit, but what does it mean exactly? When you damage your body in any way — injury, disease, even muscle breakdown from activity — your immune system responds by flooding the area of concern with various cells, substances, and fluid to protect and repair it.

As an acute response, it's a good thing. But if you keep hammering that area and don't give your body the time and nutrients it needs to complete the repair process, you can cause systemic and chronic inflammation, which is a problem.

What's more, what you eat after a workout can help take the edge off the normal-yet-uncomfortable acute inflammation caused by intense activity. Phytonutrients nutrients derived from plants are a key player for helping support performance and recovery. The four phytonutrients of particular interest are quercetin, ellagitannins, anthocyanins, and curcumin.

Hard run. Within 30 minutes: g. Eat: Wholewheat pitta with 75g peanut butter or ml chocolate milk blended with a banana and a tablespoon of peanut butter.

Easy run. Within 30 minutes: 10g. Eat: g Greek yoghurt, with a piece of fruit and honey for carbs. You still need protein on easy days about three miles or rest days.

Lower your intake to 0. Rest of the day. Every three to five hours: g, across remaining meals and snacks. Eat: g lean beef, 95g quinoa, ¼ avocado and g broccoli; g grilled chicken topped with 10 olives, g brown rice and side salad; g tofu, g brown rice, ¼ avocado and sautéed veg in 2 tsp of olive oil.

You want to spread the rest of your protein intake across remaining meals and snacks to ensure your body is able to absorb all the amino acids that build and repair muscles, says Collingwood. Pairing protein with fat and carbs further nourishes your body and sustains your workouts.

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