Got sore muscles after a workout session? Here are 5 foods to boost muscle recovery

In a race to achieve your fitness goals don’t forget to take care of your body. Here are 5 foods that can help with muscle recovery after workout.

These 5 nutritious foods can help with muscle recovery after workout. Image Courtesy: Adobe Stock

Written by: Manasvi Jain

Updated On: 15 Dec 2022, 09:38 pm IST

If you are someone who loves to go to the gym every day, work on your muscle building and get that toned body, heavy workout sessions are a part and parcel of your life. This makes it important that you recover after each workout session before taking on the next day. Working out puts a lot of strain on your muscles and also depletes you of your energy, so it is important that you indulge in some muscle recovery techniques. One of the best ways to do that is through a healthy diet. Let’s take a look at some foods that can help you with muscle recovery!

By hitting the gym, you are already strengthening your muscles. But to keep at it every day, you need to rejuvenate after your workout session. Instead of taking supplements or protein shakes, you can try out these foods that will help with natural recovery of your sore muscles and energy.

muscle soreness — Working out can lead to sore muscles. Image courtesy: Shutterstock

Nutritionist Avni Kaul agrees that during a workout, there is a possibility you might end up with strains on muscles. So, it is essential to provide your body and muscles with the nutrients so that it can recover. She further says that “recovery diets can help the muscles to regain their strength”. Here are some foods, as suggested by Kaul, that can help with muscle recovery after a workout session:

Foods for muscle recovery after workout

1. Paneer

Paneer is full of casein, making it the finest source of whey protein. Casein lets your muscles recover even when you are fast asleep and thus eating paneer as a recovery meal not just sounds yummy but healthy too. Casein also stops muscles from breaking down post a heavy workout and having it as a post-workout meal is not a bad idea at all.

paneer for muscle recovery — Paneer can offer strength to your muscles after an intense workout. Image courtesy: Shutterstock

2. Eggs

Eggs are a storehouse of proteins. Besides being a great source of protein, they are also quite rich in nutrients, making them the suitable food to have for faster muscle recovery. The amino acids available in an egg help in rebuilding muscle tissues. This nutrient-filled source of protein also assists with providing the energy one lost while working out and thus eating eggs is one of the healthiest methods for muscle recovery.

3. Watermelon

Watermelons are a good refreshing summer fruit, consisting of nearly 90% of water. You can make watermelon juice and carry it to your gym to have it simply after your workout session. The potassium and magnesium contents are great for the proper functioning of your muscles and also helps in getting rid of the soreness and tension.food

watermelon for muscle recovery — Watermelons are great to recover from sore muscles! Image courtesy: Shutterstock

4. Dairy items

Milk and all the other dairy products are good for muscle recovery post-heavy training. Having cold milk not just feels refreshing but also fuels the body. Milk being high in protein helps in the repairing of worn-out muscle tissues. The sodium content of milk also assists with rehydration.

5. Spinach

Well, spinach truly has the power to refuel your body and energize you post-heavy excursion of the body. Being high in electrolytes, this green vegetable replaces all the electrolytes one lost through sweat and helps your body recover.