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Want to know how to speed up your muscle recovery? Discover which post-workout foods and supplements you should be prioritising
Summary
1What helps muscle recovery?
Eating the right foods to promote good recovery is vital for ensuring you can continue to train and strengthen your muscles…
2The best potential foods for muscle recovery
When it comes to muscle recovery, not all foods are created equal. With this in mind, here’s our top six foods for muscle recovery…
3Best muscle recovery supplements
If you’re on the go or don’t have the time, supplements can provide a convenient way to promote muscle recovery after an intense workout…
Whether you’re new to the gym or a seasoned fitness guru, we all know how important it is to incorporate a nutritious diet alongside exercise when maintaining a healthy lifestyle.
But did you also know that maintaining the right nutrition can help your body recover from exercising and get ready for your next workout more quickly?1 Well, you do now.
So keep reading to learn more about the foods, supplements and products you should be prioritising when trying to support muscle recovery.
What causes muscle aches?
Delayed onset muscle soreness, or ‘DOMS’ as it’s often shortened to, refers to the temporary damage your muscles experience as a result of exercise.2
While the exact cause behind DOMS remains unclear, some research has suggested that it can be triggered by a combination of biochemical changes that occur after the muscles have become damaged.2
Say, for instance, that you’re exercising at a high intensity or using a group of muscles you don’t normally use (during a new exercise class), research suggests you’re more likely to experience DOMS as a result.3,4
And, as well as causing soreness and pain, DOMS may have other negative consequences for people who exercise regularly. This is because some researchers believe the damage your muscles and connective tissue take may lead to a reduced level of performance, at least until they’ve had the time to recover.5,6
What helps muscle recovery?
Eating the right foods to promote good recovery is vital for ensuring you can continue to train and strengthen your muscles.1,2 However, good nutrition isn’t the only factor that can support good muscle recovery.
For starters, while you can still exercise with DOMS, you should rest the body part that’s been affected for 48–72 hours to prevent further damage.7
In addition to this, you can:5,7
- apply ice packs
- go for a sports massage
- practise some light stretches
- take painkillers
- use a foam roller
The best potential foods for muscle recovery
When it comes to muscle recovery, not all foods are created equal. With this in mind, here’s our top six foods for muscle recovery as backed by the latest research.
1. Whey
Protein has been found to aid in the repair of damaged muscle tissue.8 In particular, supplementation with whey protein has been shown to reduce the natural characteristics of DOMS.9,10
It’s important to note that whey protein isn’t suitable for people who can’t or choose not to eat dairy as it contains dairy products.11
2. Eggs
Recent research shows eggs are a nutritionally complete source of protein and healthy fats, with an unsurpassable balance of amino acids.12 As such, they’ve been shown to potentially offer a great way to support post-exercise muscle recovery.13,14
The egg yolk, in particular, contains around 40% of an egg’s overall protein says researchers – so be sure to include this within your meals when looking for that protein hit.15
3. Dairy
Containing lactose, casein, whey, calcium, sodium, and potassium, dairy products are rich in amino acids, proteins, lipids, minerals and vitamins.16 As such, these may help support your post-exercise recovery, so look out for protein and calcium-rich dairy products, such as cheese and yoghurt.,14,16
However, if you can’t tolerate or want to avoid eating dairy, unsweetened calcium-fortified soya milk, soya yoghurts and soya cheeses are some great potential alternatives.17,18
4. Oily fish
Fatty fish, like salmon and sardines, are thought to be full of protein and healthy omega-3 acids. 2,21 Some studies have found that they could help to reduce inflammation around the body and therefore may possibly reduce DOMS.2,19
If you’re not able to get enough oily fish in your diet, you can always take fish oil supplements to reap the benefits instead but make sure you consult a medical professional before doing so.
5. Carbs
Current literature highlights that endurance exercise relies on carbohydrates as a source of fuel.20 This is because carbohydrates break down into glucose, which provides you with energy when performing high-intensity exercise.22
As such, making sure you have enough carbohydrates in your diet can help to support endurance, suggests emerging research.23 Some great sources of carbohydrates include things like potatoes, bread, rice, pasta and cereals.24
6. Berries
Some berries are thought to help with muscle soreness and recovery. Blueberries, for example, are a well-known anti-inflammatory food, which can go some way towards explaining why they may be good at helping sore muscles recover.25,26
They’re also rich in antioxidants as noted in current literature. During a former study, researchers found that – when used as a post-exercise treatment – eating blueberries showed positive results regarding oxidative stress and muscle recovery. However, newer high-quality studies need to be carried out.25,27
So, why not add them to your post-workout routine? Simply add some blueberries to your cereal, Greek yoghurt or porridge, or use them in baking, to get started.
The best diet for muscle recovery
The most important nutritional advice for post-workout recovery is to make sure you’re eating plenty of food that optimises your intake of macronutrients (fat, protein and carbs), micronutrients (vitamins and minerals), and fluids.1,28
Eating a well-balanced diet – made up of starches, fruits, vegetables, meat, beans, peas, lentils, fatty fish and dairy (or dairy-replacement) products – should help you meet these targets.29,30
However, if your diet doesn’t include some of these foods, you can always use supplements like protein powders, fish oil (or vegan omega-3 oil) and multivitamins.
Best muscle recovery supplements
If you’re on the go or don’t have the time, supplements can provide a convenient way to promote muscle recovery after an intense workout. Alongside fish oils and whey protein, here are a few other potential supplements we’d recommend adding to your diet.
According to research, there’s a possible link between a lack of sleep and exercise performance.31 But, evidence has indicated that magnesium may be helpful in reducing insomnia and other sleep disorders. However, larger sample sizes of a randomised nature and longer treatment duration are needed for further clarification.32
You can get magnesium through your diet by eating plenty of green leafy vegetables, whole grains, nuts and legumes.32,33 You can also get this essential mineral through magnesium supplements to keep your levels optimal but this shouldn’t replace a balanced diet.
People who exercise a lot may have lower zinc levels, potentially due to losing fluid through pee and sweat, as well as the inflammatory response that exercise can cause.34,35
As a result of this, having a lack of zinc could result in a decreased work capacity of certain muscle groups, lower cardiorespiratory function and lower overall physical performance.34,35
Some good dietary sources of zinc include:36
- meat
- shellfish
- dairy foods – such as cheese
- bread
- cereal products – such as wheatgerm, found in wholegrain foods
However, to make sure you’re getting plenty of zinc to fuel your workouts, you could also take a suitable supplement through the guidance of a healthcare professional.
The muscle damage caused by high-intensity or prolonged exercise can be accompanied by increased oxidative stress and inflammation.37 As a result, recent research suggests that some antioxidant supplementation with vitamins C and E can be an effective method for reducing this oxidative stress.38,39
However, while some evidence has been shown for the roles vitamin C and E supplements play in supporting muscle recovery, research remains inconclusive, with some studies finding little to no effect.38,40
You can still make sure you’re getting plenty of vitamin C by eating a moderate amount of:41
- citrus fruits
- peppers
- strawberries
- blackcurrants
- broccoli
- brussels sprouts
- potatoes
On the flip side, some of the best dietary sources of vitamin E can include:42
- plant oils – such as rapeseed (vegetable oil), sunflower, soy, corn and olive oil
- nuts and seeds
- wheatgerm – found in wholegrain cereals and cereal products
The final say
While what works for you may be different to what works for someone else, the overall importance of good nutrition for muscle recovery is universal and can’t be understated.
If there are any macro or micronutrients you think your diet is not giving you, you can always try adding supplements into your daily routine. However, for individualised nutrition advice based on your body and specific exercise routine, speak to a dietitian or your GP.
“This article is for information only. While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Food supplements mustn’t be used as a substitute for a varied and balanced diet, and a healthy lifestyle. Consult a healthcare professional before making any health-related decisions.”
- Beck, K., et al. ‘Role of Nutrition in Performance Enhancement and Postexercise Recovery.’ Open Access Journal of Sports Medicine. 2015;6(6):259.
- Kim J, Lee J. A review of nutritional intervention on delayed onset muscle soreness. Part I. Journal of Exercise Rehabilitation. 2014 Dec 31;10(6):349–56.
- Mizumura, K., et al. ‘Delayed onset muscle soreness: Involvement of neurotrophic factors.’ The Journal of Physiological Sciences. 2015;66(1):43–52.
- Junior, Rodrigo A.V. Browne, Frazão DT, Teresa C.B. Dantas, Paulo H.M. Silva, Rodrigo P.A. Freitas, et al. Effect of Low-Volume High-Intensity Interval Exercise and Continuous Exercise on Delayed-Onset Muscle Soreness in Untrained Healthy Males. Journal of strength and conditioning research [Internet]. 2019 Mar 1 [cited 2024 Jul 15];33(3):774–82. Available from: https://journals.lww.com/nsca-jscr/fulltext/2019/03000/effect_of_low_volume_high_intensity_interval.20.aspx
- Pearcey, GEP., et al. ‘Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures.’ Journal of Athletic Training. 2015;50(1):5–13.
- Wilke J, Behringer M. Is “Delayed Onset Muscle Soreness” a False Friend? The Potential Implication of the Fascial Connective Tissue in Post-Exercise Discomfort. International journal of molecular sciences [Internet]. 2021 Aug 31 [cited 2024 Jul 15];22(17):9482–2. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8431437/
- NHS Inform. Pain and injuries after exercise [Internet]. [Cited 2024 Apr 15]. Available from: https://www.nhsinform.scot/healthy-living/keeping-active/before-and-after-exercise/pain-and-injuries-after-exercise/.
- Moore, DR., et al. ‘Beyond muscle hypertrophy: why dietary protein is important for endurance athletes.’ Applied Physiology, Nutrition, and Metabolism. 2014;39(9):987–97.
- Barnes, MJ. ‘Nutrition-Based Strategies to Reduce Exercise-Induced Muscle Damage and Soreness.’ Nutrients. 2023;15(11):2523–3.
- Rohani H, Asjodi F, Safarimosavi S, Bahmanzadeh M. The Role of Resistance Training and Whey Protein Intake on Delayed Onset Muscle Soreness Indices after Eccentric Resistance Exercise in Untrained Men. Iranian Journal of Nutrition Sciences and Food Technology [Internet]. 2017 Apr 10 [cited 2024 Jul 15];12(1):11–20. Available from: https://nsft.sbmu.ac.ir/browse.php?a_code=A-10-2549-1&sid=1&slc_lang=en
- Davoodi SH, Shahbazi R, Esmaeili S, Sohrabvandi S, Mortazavian A, Jazayeri S, et al. Health-Related Aspects of Milk Proteins. Iranian journal of pharmaceutical research: IJPR [Internet]. 2016 [cited 2024 Jul 15];15(3):573–91. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5149046/
- Attia, YA., et al. ‘Protein and Amino Acid Content in Four Brands of Commercial Table Eggs in Retail Markets in Relation to Human Requirements.’ Animals. 2020;10(3):406.
- van Vliet, S., et al. ‘Greater Stimulation of Postexercise Muscle Protein Synthesis after Consumption of Whole Eggs versus Egg Whites in Healthy Young Men.’ The FASEB Journal. 2017;31. Available from: https://doi.org/10.1096/fasebj.31.1_supplement.164.7.
- Stephan van Vliet, Shy EL, Sidney Abou Sawan, Beals JW, Daniel WD West, Skinner SK, et al. Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. The American journal of clinical nutrition [Internet]. 2017 Dec 1 [cited 2024 Jul 15];106(6):1401–12. Available from: https://www.sciencedirect.com/science/article/pii/S0002916522026934
- Puglisi, M., et al. ‘The Health Benefits of Egg Protein’. Nutrients. 14(14):2904.
- Alcantara, JMA., et al. ‘Impact of cow’s milk intake on exercise performance and recovery of muscle function: a systematic review.’ Journal of the International Society of Sports Nutrition. 2019;16(1).
- NHS. Dairy and alternatives in your diet [Internet]. [Cited 2024 Apr 15]. Available from: https://www.nhs.uk/live-well/eat-well/food-types/milk-and-dairy-nutrition/.
- Babak Hooshmand-Moghadam, Johne M, Fateme Golestani, Lorenz K, Asad M, Ewelina Maculewicz, et al. Effects of soy milk ingestion immediately after resistance training on muscular-related biomarkers in older males: a randomized controlled trial. Biology of Sport [Internet]. 2023 Jan 1 [cited 2024 Jul 15];40(4):1207–17. Available from: https://www.termedia.pl/Effects-of-soy-milk-ingestion-immediately-after-resistance-training-on-muscular-related-biomarkers-in-older-males-a-randomized-controlled-trial,78,49809,1,1.html
- Lembke P, Capodice J, Hebert K, Swenson T. Influence of omega-3 (n3) index on performance and wellbeing in young adults after heavy eccentric exercise. Journal of sports science & medicine [Internet]. 2014 [cited 2024 Jul 15];13(1):151–6. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3918552/
- Holesh JE, Aslam S, Martin A. Physiology, Carbohydrates [Internet]. Nih.gov. StatPearls Publishing; 2023 [cited 2024 Jul 15]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK459280/
- NHS. Fish and shellfish [Internet]. Available from: https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/.
- Moore, DR. ‘Nutrition to Support Recovery from Endurance Exercise.’ Current Sports Medicine Reports. 2015;14(4):294–300.
- Podlogar T, Wallis GA. New Horizons in Carbohydrate Research and Application for Endurance Athletes. Sports medicine [Internet]. 2022 Sep 29 [cited 2024 Jul 15];52(S1):5–23. Available from: https://link.springer.com/article/10.1007/s40279-022-01757-1
- NHS. Starchy foods and carbohydrates [Internet]. [Cited 2024 Apr 15]. Available from: https://www.nhs.uk/live-well/eat-well/food-types/starchy-foods-and-carbohydrates/.
- McLeay, Y., et al. ‘Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage.’ Journal of the International Society of Sports Nutrition. 2012;9(1):19. Available from: https://doi.org/10.1186/1550-2783-9-19.
- Ranchordas MK, Rogerson D, Soltani H, Costello JT. Antioxidants for preventing and reducing muscle soreness after exercise. Cochrane library [Internet]. 2017 Dec 14 [cited 2024 Jul 15];2017(12). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6486214/
- Sousa, M., et al. ‘Dietary strategies to recover from exercise-induced muscle damage.’ International Journal of Food Sciences and Nutrition. 2014 Mar 1;65(2):151–63. Available from: https://doi.org/10.3109/09637486.2013.849662.
- Sport and exercise | British Nutritional Foundation [Internet]. British Nutrition Foundation. 2024 [cited 2024 Jul 15]. Available from: https://www.nutrition.org.uk/creating-a-healthy-diet/sport-and-exercise/
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- Mielgo-Ayuso J, Fernández-Lázaro D. Nutrition and Muscle Recovery. Nutrients [Internet]. 2021 Jan 20 [cited 2024 Jul 15];13(2):294–4. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7909540/
- Vitale, KC., et al. ‘Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations.’ International Journal of Sports Medicine. 2019;40(08):535–43.
- Arab, A., et al. ‘The role of magnesium in sleep health: A systematic review of available literature.’ Biological Trace Element Research. 2022;201(1). Available from: https://doi.org/10.1007/s12011-022-03162-1.
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- Kim, J-Y. ‘Effect of high-dose vitamin C and E supplementation on muscle recovery and training adaptation: a mini review.’ Physical activity and nutrition. 2023;27(2):008-012.
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