13 best foods to eat for muscle recovery

13 best foods to eat for muscle recovery

What is the most popular post-workout routine we usually see? Come home, rest a bit, take a shower and put on a new set of clothes. right? And between these, the most important step is often missed – the post-workout meal.

Post-workout foods are a vital part of your workout session. Men often stress over prepared foods. But they lose what they eat after running which is essential for rebuilding and hydrating the body.

Whatever the purpose of running, the body during running uses stored energy or glycogen. Water and electrolytes are lost through sweat, and muscle fibers degrade.

Men need to eat after running to regain muscle and restore lost energy and minerals. A variety of foods, with their unique nutrients, provide complete nourishment to the body.

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Foods to eat after running

To make the most of the benefits of running, the body needs a combination of nutrients, minerals, vitamins, carbohydrates and proteins. Listed below are some of the important things to keep in mind while eating your post-workout meals.

Include complex carbohydrates

Carbohydrates are the powerhouse of nutrients. They are your main energy suppliers. Carbohydrates also restore the body’s glycogen reserves. It is the main source of fuel for the body to function properly. Running reduces the glycogen supply. Consuming carbohydrates helps the body produce glycogen.

Refill the lost electrolytes

The body sweats profusely while running. Electrolytes such as salt, potassium, and magnesium are lost and glucose levels drop. Rehydrating the body after running is very important in order for the body to continue to function.

add protein

Adding protein to a diet helps muscle recovery. Muscles suffer from wear and tear after running. Protein supplies the body with the amino acids needed to repair and restore damaged muscles.

The best foods to eat after running for muscle recovery

Chocolate milk

Chocolate milk has double benefits. It’s packed with high-quality protein and fast-digesting carbohydrates, along with a rich chocolate taste. Promotes muscle recovery and energy recovery. Chocolate milk has become the perfect refreshment drink for runners.
It is affordable and easy to travel. studies Show that low-fat chocolate milk has a 4:1 ratio of carbs and protein, along with providing fluids and sodium for a faster recovery.
Plain chocolate milk, or a chocolate whey protein shake, is one of the best post-run foods to eat.

A glass of chocolate milk and some chocolate cubes on a table
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Greek Yogurt

Greek yogurt has a higher source of protein than regular yogurt. Apart from the protein, Greek yogurt is rich in calcium and healthy bacteria that are essential for strong bones and digestion.

Unsweetened, unflavored Greek yogurt is best suited because the flavors can be full of sugar. Yogurt offers many healthy foods recipes that require minimal effort. Make it plain or top it with honey, berries, seeds, nuts, fruits, or granola. It is one of the easiest foods to eat after a run.

Greek yogurt plate with strawberries and berries, strawberry plate and spoon
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Eggs are loaded with high-quality protein that provides vital amino acids for muscle recovery. They also contain healthy fats, vitamins and minerals like phosphorous and iron that promote muscle repair and aid in overall healthy recovery.

this is Superfood It can be taken in any form with just about anything. You can eat boiled, scrambled or poached eggs, or as an omelette with vegetables. They can be put on toast, in a sandwich, or with brown rice.

Toast with avocado and eggs
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Cottage cheese is just as useful as Greek yogurt. Rich in protein and calcium, cottage cheese helps rebuild and repair worn out muscles. Provides whey protein as well as casein protein.

Whey protein is a faster supplement to protein because it is quickly digested, while casein protein is a slower supplement as the body digests it slowly. Cottage cheese also contains a relatively high amount of sodium, which helps replenish lost electrolytes.
Cottage cheese can be eaten as a broth or mixed with tomatoes.

Crispy toast with cheese and parsley
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Oatmeal is rich in complex carbohydrates that restore glycogen, or stored energy, that the body uses while running. It is also a good source of soluble dietary fiber. beta glucanwhich have excellent nutritional properties. Beta-glucan improves digestion and gut health. Oatmeal also has powerful antioxidant and anti-inflammatory properties.

Oatmeal can be eaten with plain milk and honey or topped with blueberries, blackberries and a bit of peanut butter.

A bowl of porridge oats with sliced ​​bananas, berries and walnuts
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Bananas are an excellent post-workout food for runners and athletes. The carbohydrates in it give an instant boost of energy, which is much needed after a run. Loaded with potassium, it can help replenish electrolytes lost through sweat. Bananas are also rich in fiber, vitamin A, vitamin C, magnesium and folate. They can prevent muscle cramps.
Bananas are so versatile, they can be consumed directly, with oatmeal, pancakes, or in smoothies.

A bunch of bananas on a white background
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Omega 3 fatty The acids are highly effective in fighting inflammation and muscle soreness. Salmon, apart from being loaded with protein, is a rich source of omega-3 fatty acids. Including salmon in your post-workout meals, after your run, is beneficial in muscle recovery and bone strengthening.
Salmon can be paired with sweet potatoes or brown rice or it can be eaten with asparagus and broccoli.

Cooked salmon piece with lettuce and lemon, served in a brown dish
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all grains

Whole grains are one of the healthiest sources of carbohydrates for runners. Quinoa, whole wheat, barley, brown rice, and oats are some of the whole grains that have a lot of health benefits. In addition to carbohydrates, whole grains also provide protein and fiber.
Quinoa can be eaten in salads, soups, and baked goods. Whole wheat bread can be included in foods to eat after a run. Brown rice can replace white rice in the diet

A bowl of wholegrain quinoa, roasted chickpeas, kale, and pumpkin
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Avocado and whole grain bread

Avocados, classified as a monounsaturated fat, offer nutritional benefits for runners to recover after exercise. The combination of avocado’s healthy fats and wholegrain bread makes these easy and nutritious post-workout foods. Besides fats, avocados are also rich in vitamin E, potassium, vitamin K, B vitamins, fiber and folic acid.

Mashed avocado and parsley on whole grain toast with sesame seeds
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Nuts and seeds

All nuts and seeds are a great source of protein as well as healthy fats that boost hormone production. It is also full of minerals like zinc and calcium that promote bone health.

Nuts like almonds, cashews, pistachios, hazelnuts, and seeds like pumpkin, chia, flax, and sesame are great options to include in your post-workout meals. They provide the protein, fat and salt that the body needs after running.
Nut butter can be incorporated into smoothies, salads, yogurt, and oatmeal, or spread on whole-grain bread. The seeds can be added to smoothies, oatmeal, or stirred into yogurt.

A bowl of assorted nuts
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Blueberries are powerful antioxidants that aid in muscle recovery and reduce inflammation. They delay the onset of muscle soreness after intense running.

Berries can be added to oatmeal, yogurt, or on top of toast.

Baskets of blueberries
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sweet potato

Sweet potatoes are full of complex carbohydrates, fiber, potassium, vitamin C, beta-carotene, and iron. They help restore lost glycogen and reduce the decrease in immunity experienced by the body after running.

Sweet potatoes can be baked with herbs or added to vegetable curries or stir-fries.

A plate of sweet potatoes cooked with herbs and spices
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Chickpeas are one of the best sources of vegetable protein. They are rich in fiber and aid in muscle recovery.

Chickpeas can be eaten as roasted snacks or in curries. It can also be cooked and made into hummus.

A bowl of cooked chickpeas made into chickpeas with olive oil, lemon and garlic
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Drinks to include after a run

Running makes the body lose valuable salts that the body needs to refill to keep fit and healthy. drinking Lots after running is essential. Aside from water, many other drinks help restore lost minerals and nutrients. Pineapple juice, sports drinks, sour cherry juice, skimmed milk, watermelon Orange juice and orange juice help in healing, strengthening immunity, and preventing inflammation and muscle pain.

Foods to avoid after running

Just like the superfoods that aid in recovery after a run, certain foods should be avoided to help the body rebuild itself. alcohol Processed meat and fast foods should be avoided. Alcohol can contribute to a loss of water and sodium, making the body more dehydrated and tired. Processed meats and fast foods slow down the digestion process.


Running is an easy exercise to stay healthy. Eat the right kind of food with adoption A healthy lifestyle in general After running, it will help the body recover and rebuild faster. For the first 20 or 30 minutes after your run, drink plenty of water or electrolyte-laden beverages.

Next, have a delicious meal with the above superfoods, and enjoy them within an hour to reap their benefits.

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