On recovery days, it is important to do just that: recover and rest. However, for those who do sedentary work, it's perfectly fine to do some light exercise during the day, like on an under-desk bike , to get the body moving and blood pumping.

Additionally, it is important to not decrease your food intake just because you are less active. Listen to your body for its hunger and fullness cues, and be sure to consume adequate protein for your muscles to heal, along with complex carbohydrates and healthy fats.

As a Registered Dietitian, Shushy Rita Setrakian is passionate about converting nutrition science into meaningful dietary recommendations. She has an eye for spotting the latest nutrition trends, research, and breaking down what that can mean for your supplement and food choices. Shushy received her M.

in Nutrition Education from Teachers College, Columbia University and later established her own nutrition and fitness practice, where she helps clients reach individual goals through education and skill development.

Alongside her practice, she is one of our nutrition and supplement commerce editors. Kalman DS, Feldman S, Krieger DR, Bloomer RJ. Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men.

J Int Soc Sports Nutr. Vitale KC, Hueglin S, Broad E. Tart cherry juice in athletes: A literature review and commentary. Curr Sports Med Rep. Levers K, Dalton R, Galvan E, et al. Effects of powdered Montmorency tart cherry supplementation on an acute bout of intense lower body strength exercise in resistance trained males.

Kerksick CM, Arent S, Schoenfeld BJ, et al. International Society of Sports Nutrition position stand: Nutrient timing. Vitale K, Getzin A.

Nutrition and supplement update for the endurance athlete: review and recommendations. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: Protein and exercise.

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List of Partners vendors. Sports Nutrition. By Shushy has worked for a variety of private practices and organizations, gaining a wide range of experience in gastrointestinal health, pediatric nutrition, eating disorders and oncology.

Shushy Rita Setrakian MS, RD. Learn about our editorial process. and Eliza Savage, MS, RD, CDN, RYT is the Associate Editorial Director at Verywell Fit, a registered dietitian, a registered yoga teacher, and a published author. Eliza Savage, MS, RD, CDN. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.

Content is reviewed before publication and upon substantial updates. Medically reviewed by Melissa Rifkin, MS, RD, CDN. Learn about our Medical Review Board. Fact checkers review articles for factual accuracy, relevance, and timeliness.

We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Rich Scherr is a seasoned journalist who has covered technology, finance, sports, and lifestyle.

Fact checked by Rich Scherr. Our Top Picks. Best Drink:. Best Water:. Best Juice:. Best Sweet Snack:. Best Bar:. Best Breakfast:. Best Versatile:. Best Hydration Drops:. Best Electrolyte Drink:. In This Article Expand. Our Picks. Where We Stand. What to Look for.

How We Selected. Why Trust VeryWellFit. Best Drink. View On Fairlife. com View On Instacart. Pros Ultra-filtered milk not a protein shake Good source of all three macronutrients protein, carbohydrates, and fat Good source of sodium and potassium Great source of vitamin D and calcium.

Cons Not suitable for those sensitive to milk. Best Water. Harmless Harvest Coconut Water. Pros Rehydrating Good source of potassium and phosphorus Organic and Fair Trade certified. Cons Not a good source of protein or fat.

Best Juice. Knudsen Tart Cherry Juice. Pros Anti-inflammatory No added sugar Organic and non-GMO. Best Post-Workout Supplements and Foods of Best Sweet Snack. Navitas Organics Organic Power Snacks. Pros Organic, non-GMO, gluten-free, dairy-free Source of iron and potassium Third-party tested.

Cons May work best for recovery when paired with another snack. Best Bar. SANS Meal Replacement Protein Bar. Pros Could be a meal replacement Free of added sugar, sugar alcohols, natural flavors, gluten, dairy, and soy Good source of potassium Good balance of fat, protein, carbs.

Cons Not suitable for egg allergies. The 11 Best Protein Bars of , According to a Dietitian. Best Breakfast. Oats Over Night Oatmeal. Pros Can be used as a shake or in a bowl Convenient single-serve packets Both vegan and whey-based varieties Gluten-free and non-GMO.

Cons Needs to sit in the refrigerator for optimal texture. Best Versatile. View On Amazon View On Heb. Pros Can be eaten as savory or sweet, depending on add-ons Certified gluten-free, keto, and kosher Comes from pasture-raised cows.

Cons Not a good source of carbohydrates and fiber on its own. Best Hydration Drops. Buoy Electrolyte Drops. Pros No sugars, flavors, colors, oils, dyes or artificial ingredients Convenient to take on-the-go and add to water bottle Includes 87 trace minerals, vitamins and electrolytes Third-party tested.

Cons Electrolyte amount isn't that substantial per squeeze. Best Electrolyte Drink. Berri Fit Mango Electrolyte Beverage. Pros Organic and non-GMO Pre-made electrolyte drink so no mixing required No artificial sweeteners or additives Regulated by the FDA since this is a drink.

Cons Lower in sodium and potassium electrolytes compared to other products. What to Look for in a Recovery Food or Drink Many packaged recovery-focused foods and beverages on the market make lofty health claims.

Ingredient List: If you have any food allergies or sensitivities, always check the ingredient list to ensure that the recovery food or drink that you are selecting is safe for you. Some specialized recovery products contain large quantities of added nutrients or other supplements, so it's safest to stick with ingredient lists that are appropriate for your needs.

Convenience: Consider where—and when—you will consume your post-workout recovery meal, snack, or beverage. If you are on the go and don't have access to a microwave or refrigerator, you may want a portable single-serve item such as a meal bar.

But also keep in mind that what is packaged as a single serving is often not enough to satisfy an adult, so mix and match and combine to create a snack or meal that fits your needs. If you have more time and access to a blender, a smoothie made with high-quality protein powder , in addition to a source of carbohydrates and fat, is an excellent way to rehydrate and refuel.

How We Selected Our dietitians put together this list of the best recovery foods and drinks by considering a variety of products with different ingredients that would fit various preferences and needs. Vitamins and Minerals: Drinking fluids with electrolytes after a workout can also be important for recovery, especially if you have a lot of sweat loss, worked out in the heat, or exercised for over minutes.

We also looked for products with added B vitamins, which are helpful for nerve and muscle function. Added Sugar: Many drinks and foods targeted for recovery include added sugars; this is because glycogen, or the stored form of glucose sugar , is depleted during exercise.

You want to replenish those stores post-workout, but we were careful to look for products without too many added sugars. This will help you stay within the current recommendations to limit added sugar to no more than 10 percent of your daily caloric intake; this would translate to less than 30 grams per day for men and less than 25 grams for women.

Macronutrients: It is important for all of us to get a balance of protein, fats, and carbohydrates each day, regardless of exercise. Athletes and people who are very active might find this to be especially important for keeping their energy levels and strength at the levels they need.

Carbohydrates are necessary to replace lost glycogen stores and boost energy, while protein primarily helps to build, maintain, and repair muscle. Fats provide satiety and lasting energy. Consider your preferences and individual needs when choosing a recovery product. For example, a marathon runner may require more carbohydrates than a sprinter.

A weight lifter who is focused on building muscle will likely have higher protein needs. Fluid: Fluid intake and hydration are important to consider post-workout to support optimal recovery. Aim to drink water throughout the day and increase fluid intake based on physical activity and your individual needs.

Fluid replacement is important as dehydration can hamper recovery and cause issues such as cramping, muscle weakness, and fatigue.

Our Experts: Shushy Rita Setrakian , Registered Dietitian, specializing in sports nutrition and gut health - and one of our nutrition supplement and commerce editors. 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. You may find that you feel less tight, sore, and even have more energy to exercise after active recovery.

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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.

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