You’ve crushed your workout. Now, it’s time to recover. Finishing an intense exercise is just half the battle, because you also need to refuel with the right foods. Here are 12 of the best post-workout picks to give your body exactly what it needs.
12. Sweet Potatoes
Sweet potatoes are rich in complex carbohydrates that slowly release energy, so it’s a great snack to replenish your depleted glycogen stores without the sugar crash. Sweet potatoes also contain more potassium than regular potatoes, and this is essential for managing nerve signals, fluid balance, and muscle contractions after a tough session.
11. Salmon
We know that salmon delivers high-quality protein and it works right away. But here’s another thing: salmon carries anti-inflammatory effects from its omega-3 fatty acids, and these take time to build up. Research shows it can take two to four weeks of consistent consumption for these healthy fats to boost muscle recovery. That means consistency on your end.
10. Avocado
Beyond being a source of healthy fats, avocados, when eaten after a workout, improves both cardiovascular and autonomic nervous system recovery. Meaning, it helps your heart rate return to normal and calms your body’s stress response. So, that post-workout avocado toast is actually helping your entire system recover on a deeper level.
9. Quinoa
Quinoa is a complete protein, which means it contains all nine essential amino acids your body needs to build and repair muscle. With about 8 grams of protein and 40 grams of complex carbs per cooked cup, it’s also a well-balanced post-workout recovery food.
8. Cottage Cheese
This humble dairy product has an incredible protein composition: about 80% of the protein in cottage cheese is casein. It’s a slow-digesting protein that steadily releases amino acids to your muscles over several hours. This makes cottage cheese a great option for preventing muscle breakdown while you sleep.
7. Turmeric
Here’s a zero-calorie recovery aid that could soothe your aching muscles. Recent studies noted that turmeric has anti-inflammatory properties that can reduce post-exercise inflammation and soreness. A daily dose of just 1-2 grams is enough to help your body bounce back.
6. Greek Yogurt
Greek yogurt is a post-workout staple for its high protein content, but it offers way more than that. The real game-changer is its probiotics. Aside from supporting gut health, they can enhance your body’s ability to absorb nutrients. Also, probiotics have been shown to reduce inflammation, delivering a double dose of recovery benefits.
5. Cherry Juice
Tart cherry juice is loaded with powerful antioxidants called anthocyanins, but there’s another mechanism at play. This juice also elevates the levels of anti-inflammatory compounds in your body called oxylipins. These compounds play a key role in reducing inflammation after intense exercise. For best results, studies suggest drinking 8-12 ounces post-workout.
4. Watermelon Juice
A 2013 study found that drinking watermelon juice after a workout can reduce muscle soreness within 24 hours. The secret? An amino acid called L-citrulline. This improves blood flow and nutrient delivery to tired muscles. Studies also show that L-citrulline in unpasteurized watermelon juice is more bioavailable than in pasteurized ones. That means, fresh is best!
3. Whole Eggs
Many fitness enthusiasts have been ditching the yolk in favor of egg whites, but here’s the thing: consuming whole eggs after a workout is linked to greater muscle protein synthesis. Research shows that the yolk contains nutrients that work in synergy with the protein to boost muscle-building process. So, for whole, better results go for whole eggs.
2. Milk
Did you know that a glass of milk after workout can help you manage your weight? That’s right, a recent study highlighted that doing just that is linked to reduced energy intake at your next meal. You feel fuller and so you naturally consumer fewer calories. It’s a smart choice for anyone looking to stay lean.
1. Chocolate Milk
That TikTok trend you’ve been seeing is true. Chocolate milk is one of the best recovery drinks you can have, thanks to its combination of carbohydrates and protein. The carbs refill your glycogen stores, while the protein helps repair and build muscle tissue. It also delivers sodium, fluids, and potassium, which replace what’s been lost through sweat.