Moreover, the adaptogenic, anti-inflammatory, and antioxidant properties of ashwagandha [124,125,126] turns this herbal extract into a potential strategy to optimize recovery and promote exercise-induced adaptations. Although more research is required, dosages are between 300 and 500 mg of aqueous root extract twice per day. BCAAs are naturally found in foods and complete protein supplements, such as whey protein.
You don’t need to run and cook a whole meal directly after getting off the treadmill, but you do want your food to follow relatively soon after you’re done to fight off the coming hungry. Bonci recommends getting some kind of nutrition, be it a snack or a meal, at least is madmuscles a scam 30 to 60 minutes after completing your workout. If athletes need a quick post-workout snack on-the-go, hard-boiled eggs paired with grapes and graham crackers can be a great choice. Eggs are another nutrient-rich recovery food to help athletes meet their protein needs following a workout. Thus, due to both it’s protein and omega-3 content, salmon is one of my top recovery food choices for athletes.
When recovery times are longer than a few hours, then the type, form, and timing of consumption becomes less important than the total intake. Bear in mind that matching your carb intake to your activity level is important. On hard, heavy training days, a higher intake of carbohydrates is warranted, whereas a lower amount might be better on lighter, easier training days. This provision of carbohydrates stops the body from looking for energy elsewhere (e.g. the muscle). Exercise depletes our energy stored as glycogen in the muscles and liver. Exact quantities of stored glycogen vary with body size but we store approximately 350g of glycogen in the muscles and a smaller, but still significant, g in the liver.
The use of beetroot juice has been investigated in the management of hypertension [109,110], for the improvement of physical performance [111,112], and also in post-exercise recovery [113]. Interestingly, a betalain-rich concentrate of beetroots has shown to improve performance in competitive male and female triathletes and attenuated the increase of CK and fatigue suggesting an increase in recovery [115]. Other herbal and mushroom supplements that have promising effects to improve post-exercise recovery are Zingiber officinale [116], Zingiber officinale + Bixa orellana L. [117], Rhodiola rosea [118], Cordyceps militaris [119], and Rhodiola rosea + Cordyceps sinensis [120]. A root extract that warrants special attention is Withania somnifera (most known as ashwagandha) given some research have found ergogenic effects in athletic [121,122] and physically active individuals [123].
Bromelain, in particular, has been found to inhibit the production of inflammatory agents, reducing soreness. Try making yourself a mini fruit platter that features this duo after your workout. Tart cherry juice, salmon (Omega-3s), and colorful berries can help reduce the severity of Delayed Onset Muscle Soreness (DOMS). Paul Kita is a Deputy Editor at Men’s Health, where he has covered food, cooking, nutrition, supplements, grooming, tech, travel, and fatherhood at the brand for more than 15 years. He is also the author of two Men’s Health cookbooks, Guy Gourmet and A Man, A Pan, A Plan, and the winner of a James Beard Award.
Eating too much before exercise can leave you feeling sluggish and bloated. It’s important to remember that your body needs time to digest food before it can use it for energy. Aim for a moderate-sized snack that provides the right balance of macronutrients for optimal energy and performance. Remember that your stomach is also a muscle, so you need to train it just like you do your legs.
All of the above foods are still great options, but you may want a little more fuel to keep you going on runs over 90 minutes. “Although alcohol consumption following a workout has been shown to impair MPS, it hasn’t been shown to have a long-term negative influence on performance. This does not imply that alcohol consumption has any benefits following a workout, though,” says Wylie. Taro root can be included as a complex carbohydrate option, but it may be less familiar for many readers. It works best when positioned as an alternative carbohydrate rather than a must-have recovery food. Both of these tropical fruits contain enzymes that aid in protein digestion—bromelain in the case of pineapple, and actinidin in the case of kiwi.
In addition, I encourage athletes to enjoy foods post-workout that can help reduce inflammation in the body and support their recovery. Consuming the proper amount of carbs and protein after exercise is essential. It stimulates muscle protein growth, improves recovery, and enhances performance during your next workout. Researchers from many studies, including a 2024 literature review, recommend getting around 1 to 1.2 grams of protein per kilogram (g/kg) of your body weight each day for optimal health.
Getting them from whole protein sources is generally more beneficial, since these provide all the essential amino acids your body needs. For many active adults, the International Society of Sports Nutrition supports a daily protein intake of approximately 1.4–2.0 grams per kilogram of body weight per day, depending on training goals, body size, and overall energy intake. A practical approach is to spread protein across the day in servings of roughly 20–40 grams at meals and snacks, rather than relying on one large protein-heavy meal. If ibuprofen or hot or cold compresses are your first-line treatment for treat post-workout aches and pains, you may be surprised to learn that some of the most accessible remedies aren’t found in your medicine cabinet, but in your fridge or pantry. Incorporating them into your diet can fight the inflammation induced by that muscle fiber damage to help you bounce back faster.
In our study [4], we have analysed the effect of glutamine supplementation on recovery after eccentric muscle damage in professional basketball players. We hypothesize that the control of these specific parameters could help to prevent the inflammation and stress provoked by highly strenuous exercise. In summary, the simultaneous ingestion of creatine and carbohydrate can effectively augment muscle glycogen storage, particularly after the initial 6-h post-exercise period. Despite these findings, further research is necessary to determine the impact of creatine and carbohydrate co-ingestion on endurance performance in subsequent activities, with a special focus on weight-bearing sports. It is also important to note that most studies referenced involve male subjects. Given that creatine metabolism exhibits sex-specific differences [156], there is a need for a better understanding of creatine supplementation’s effects across sex and levels of athletic training.
Quality carbs like those found in whole-grain bread go a long way in helping to replenish your muscles. Credit its high levels of omega-3 fatty acids, which research shows can help your heart, but may also pull double duty when it comes to exercise recovery. You don’t have to eat the yolks to build muscle, but just know that those yolks contain many of those essential good-for-you nutrients. One of my personal favorite post-workout snack options is a Greek yogurt parfait topped with berries and protein granola. The majority of the protein in the egg comes from the egg white (4 grams), however, the yolk is rich in vitamins and minerals (11, 12). This article is based on scientific evidence, written by experts and fact checked by experts.
This is driven partly by local inflammation and oxidative stress in your muscle tissue. If you consume enough protein in your diet, BCAA supplements are unlikely to provide additional benefits. For most people, BCAA supplements aren’t necessary if you’re already meeting your protein needs through diet.
Eggs are also easy to prepare in advance, especially boiled eggs, egg muffins, or scrambled eggs. If your workout was short or light, your next regular meal may be enough. If your workout was long, intense, or followed by another session within the same day, pairing protein with carbohydrates becomes more important. The idea of the “anabolic window” suggests that you need to eat within 30–60 minutes after exercise to maximize recovery.
