That is when your muscles are primed to absorb and process carbohydrates into glycogen and protein for muscle repair. Ideally, you want to eat a combination of carbohydrates and protein. Our article on 10 great post-workout snacks to help you refuel might inspire some ideas.

If you are not very hungry after your run, opt for a small snack such as fruit and yogurt until you feel hungrier later. For more nutrition advice, like how to properly fuel for your runs, visit the nutrition section of the Runkeeper blog.

Please note: This blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Login Sign Up Download the App. ENG 日本語. Start Train Race Meet Us Blog Shop ASICS. Login Start Train Race Meet Us Blog Shop ASICS. Blog Home Start Running Training Health Nutrition Stories App.

A variety of coach-led Guided Workouts designed to motivate and inspire you on your next run. This hormone is produced by the adrenal glands whenever you experience stress. Cortical imbalance can lead to prolonged exhaustion and increased chances of developing cardiovascular disease.

Lean meat offers more protein content and naturally balanced iron and zinc minerals. In addition, runners can enjoy venison, eggs, sardines, chicken, or even salmon after long runs. These meals also contain bioactive proteins that play a role in the formation of joint cartilages.

Protein-rich vegan options include soybeans, almonds, oats, soy, peas, and hemp seeds. These are rich in essential amino acids that the body needs for optimal recovery. Leucine found in protein-rich foods aids in muscle protein synthesis, and it usually gets depleted while excising.

long-distance runners often experience energy drops after long races as most of the carbs get burnt in strenuous exercises. Carbs provide glycogen that your muscle cells need to perform high-intensity movements. A healthy way to replenish your energy needs involves consuming simple carbs such as a sugary drink or white rice to replenish your energy levels quickly.

However, complex carbs provide a more balanced and prolonged energy boost for quicker recovery. You can get complex carbs from eating potatoes, pasta, bread, fruits, oats, and chocolate milk.

Aerobic exercises usually deplete fatty acids from the muscle cells as more energy gets expended. Remember that fats play roles other than just being a secondary energy source.

They also influence hormonal restoration and cardiovascular health, critical for quick recovery. Unsaturated fats that are rich in omega 3 aid in tissue and joint rebuilding.

These are found in flaxseed oil, walnut oil, avocados, hazelnuts, sesame seeds, and fish. Post-exercise recovery is not complete without hydrating the body back to the optimal hydration level. Your body uses water to flush out toxins and transport nutrients to the muscle cells aiding in quick recovery.

After losing substantial amounts of water to sweat while running long distances, your body will need to regulate its pH and temperature balance, both of which require adequate consumption of water.

Failure to rehydrate after a run can lead to muscle tension and soreness, prolonging recovery. Apart from drinking water, you can also rely on other fluids within the two hours after the race.

Some long-distance runners prefer chocolate milk for post-workout hydration due to its high water content, carbs, and essential electrolytes.

However, you can also drink coconut water which is rich in antioxidants and nutrients that your body needs to recover fully.

While tea and coffee may contain caffeine, they still have a net positive effect on your hydration levels. Black and green teas are highly recommended due to their high antioxidant levels that aid in lowering cortisol levels and reducing muscle soreness.

Long-distance running can be quite hard on the body and should [be followed by a controlled recovery period during which the body gets to replenish lost nutrients and regrow worn-out tissues. A smart recovery nutrition plan that focuses on regaining lost nutrients and reducing inflammation is a sure way to get your energy and mood levels back to normal after strenuous exercises.

Close menu. Women's Running Shoes Women's Running Clothing Mens Running Clothing Running Accessories Running Packs Running Electronics Running Brands Recovery. If you are focusing on fat loss then opt for semi-skimmed or skimmed milk for reduced calories. Otherwise whole milk is recommended for enhanced nutrient availability as the fat promotes the absorption and transport of fat-soluble vitamins and minerals.

A pint of whole milk is a cheap and highly beneficial source of nutrients to maximise muscle recovery after any exhaustive exercise. 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.

However this theory is aligned to individuals particularly athletes who train multiple times per day with short recovery periods between sessions. White potatoes are considered high-GI whereas sweet potatoes have a low-GI. If training sessions are more than 24 hours apart then the type of potato may not influence subsequent performance, but if they are as short as 3 hours apart then choose white potatoes for increased carbohydrate availability in the second session.

As well as being rich in protein and low in fat, including liver twice per week will significantly boost micronutrient availability to maximise muscle recovery and various physiological functions that are pivotal for performance.

Salmon, mackerel, trout and sardines are all types of oily fish that are rich in omega-3 fatty acids and can be used as muscle recovery foods. Fruit is rich in vitamins and antioxidants which are vital to recovering from an intense workout. So, what is the best fruit to eat after workout?

A variety of fruit is better than just having one particular favourite to make sure you benefit from all nutrients. Mixed berries, particularly cherries, are rich in antioxidants and are proven to reduce recovery time following exercise.

A regular intake of colourful berries can boost immune function and protect against exercise induced muscle damage.

Bananas are a very common fruit to be eaten around training because of their high carbohydrate content 25g per banana made up of glucose and fructose, but also a source of potassium and vitamin B6 for muscle contraction and energy production, respectively.

Pineapple has a high-GI and is rich in vitamin C for immune function, manganese and copper to restore energy levels. It also contains bromelain; an enzyme that promotes digestive health and reduces inflammation. Enjoy pineapple with some Greek yoghurt as a nutritious snack.

Spinach can benefit muscle recovery due to its high antioxidant content, which helps reduce inflammation and promotes better muscle recovery after workouts.

It is also rich in potassium and magnesium, essential electrolytes that the body needs to recover and maintain healthy potassium levels, helping to promote muscle function. Spinach contains nitrates linked to improved muscle function, particularly in the lower limbs.

While spinach can aid in muscle recovery and overall physical process, consuming sufficient protein for muscle building and strength is essential.

A simple serving of spinach can provide enough nitrates for the day, based on calculations from the World Health Organization WHO.

Otherwise whole milk is recommended for enhanced nutrient availability as the fat promotes the absorption and transport of fat-soluble vitamins and minerals.

A pint of whole milk is a cheap and highly beneficial source of nutrients to maximise muscle recovery after any exhaustive exercise. 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.

However this theory is aligned to individuals particularly athletes who train multiple times per day with short recovery periods between sessions.

White potatoes are considered high-GI whereas sweet potatoes have a low-GI. If training sessions are more than 24 hours apart then the type of potato may not influence subsequent performance, but if they are as short as 3 hours apart then choose white potatoes for increased carbohydrate availability in the second session.

As well as being rich in protein and low in fat, including liver twice per week will significantly boost micronutrient availability to maximise muscle recovery and various physiological functions that are pivotal for performance. Salmon, mackerel, trout and sardines are all types of oily fish that are rich in omega-3 fatty acids and can be used as muscle recovery foods.

Fruit is rich in vitamins and antioxidants which are vital to recovering from an intense workout. So, what is the best fruit to eat after workout? A variety of fruit is better than just having one particular favourite to make sure you benefit from all nutrients. Mixed berries, particularly cherries, are rich in antioxidants and are proven to reduce recovery time following exercise.

A regular intake of colourful berries can boost immune function and protect against exercise induced muscle damage.

Bananas are a very common fruit to be eaten around training because of their high carbohydrate content 25g per banana made up of glucose and fructose, but also a source of potassium and vitamin B6 for muscle contraction and energy production, respectively. Pineapple has a high-GI and is rich in vitamin C for immune function, manganese and copper to restore energy levels.

It also contains bromelain; an enzyme that promotes digestive health and reduces inflammation. Enjoy pineapple with some Greek yoghurt as a nutritious snack. Spinach can benefit muscle recovery due to its high antioxidant content, which helps reduce inflammation and promotes better muscle recovery after workouts.

It is also rich in potassium and magnesium, essential electrolytes that the body needs to recover and maintain healthy potassium levels, helping to promote muscle function. Spinach contains nitrates linked to improved muscle function, particularly in the lower limbs.

While spinach can aid in muscle recovery and overall physical process, consuming sufficient protein for muscle building and strength is essential. A simple serving of spinach can provide enough nitrates for the day, based on calculations from the World Health Organization WHO.

Combining spinach with other muscle recovery foods, including protein, healthy fats, and quality carbs, is essential for the best results. Lean meat, fish, eggs, and dairy are excellent options as they are rich in essential amino acids to promote muscle recovery. When food is not available, protein supplements e.

Furthermore, athletes who struggle to get enough protein in their diet through food alone can rely on a whey protein supplement to hit their daily protein needs to boost recovery.

Also, Learn more about Should I take protein supplements. Highly processed foods with minimal nutritional quality, such as processed sandwich meats, baked goods, low fibre carbohydrate foods like white bread, vegetable oil containing foods like mayonnaise.

All of these foods are pro-inflammatory causing excessive damage to the muscles. Consuming too many of these and not enough natural foods providing essential vitamins, minerals, fibre, and high-quality proteins creates an imbalance in supporting muscle recovery.

Also Learn about Food That Gives You Energy and Stamina. Here are some scientifically proven ways to promote muscle recovery:. Research shows the lack of sleep can hinder your performance and muscle recovery.

Compression therapy may help to improve the strength of the treated muscles. 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.

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.

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