Post-Workout Recovery Foods for Stronger Muscles


After an intense workout, your muscles can become sore from tiny tears. Don’t worry, those tears will help you increase muscle mass. Recovering your muscles faster is the key to how sore you’ll be for your next workout. Luckily, there are a few ways to boost your recovery through food.

When and What to Eat

Taro root

Eating certain foods after your workout can speed up the recovery process. You should plan your post-workout meal within three hours of training and aim for a 2-to-1 ratio of carbohydrates to protein.

Best Post-Workout Foods

Getting stronger and fitter isn’t just about the exercise and effort you put forth. Eating specific foods can help you kick it up a notch, and these foods will help you do just that.

If you haven’t tried taro root, you’ll want to grab some along with a protein shake for your next post-workout meal. It’s an excellent source of carbohydrates and fiber–not to mention it tastes great!

Popeye had one thing right: Spinach is packed with nutrients, but instead of slamming a can before your workout for strength, eat it after your workout to ward off inflammation. It has a whopping five grams of protein per cup and is loaded with Vitamins B, C, and A.

For those who enjoy a post-workout smoothie or sweet snack, you can’t go wrong with blueberries and raspberries. Blueberries contain the highest amount of antioxidants of any berry, and both of these tasty fruits are an excellent source of carbohydrates and sirtuins. Eat them raw or throw them in a smoothie.

For complete protein, add some chia seeds to your meal. They have all nine of the essential amino acids and contain three grams of protein. Chia seeds help support exercise recovery by providing key minerals like calcium, iron, magnesium, as well as anti-inflammatory fat. If you’re not sure what to do with them, just sprinkle them in some yogurt or add them to your smoothie.

Everyone needs to wash down their meal with something, right? For post-workout meals, your best choice is actually green tea. It is loaded with antioxidants and contains polyphenols, which help regulate oxidative damage to your muscles.

By adding these foods to your post-workout meal, you’ll be ready for the gym again in no time. When you don’t feel as sore, it’s a good indication that your muscles have healed from your previous workout, and you’ll get more out of your next training session!