The 10 Best Muscle Recovery Foods and Drinks

Here are the 10 best foods and drinks for muscle recovery.

1. Drinking tart cherry juice may benefit both trained athletes and novice gym-goers alike. Studies show that tart cherry juice extract might facilitate muscle recovery.

2. Watermelon is sweet, hydrating, and loaded with nutrients. What’s more, eating watermelon or sipping on watermelon juice could be a good way to promote muscle recovery after exercise.

3. Fatty fish like sardines, salmon, and trout are excellent sources of nutrients that your body needs for muscle recovery.

4. 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.

5. Beets are loaded with dietary nitrates and  Dietary nitrates may help send oxygen to your muscles and improve the efficiency of mitochondria that produce the energy that fuels your cells.

6. Some research suggests that whey protein may promote muscle recovery after exercise in both athletes and nonathletes.

7. 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.

8. Milk and milk products like yogurt and cottage cheese are frequently used as post-exercise fuel. Because milk is high in protein, it provides your body the nutrients necessary for muscle repair.

9. Eating carb-rich foods promotes muscle glycogen replenishment. Starchy vegetables like sweet potato, butternut squash, and potatoes make a healthy carbohydrate choice post-workout.

10. a 2019 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.

Many foods and drinks may help reduce soreness after a strenuous workout, including starchy vegetables, eggs, coffee, beet juice, and fatty fish.


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