6 Best Foods and Drinks For Muscle Recovery

Protein

Protein is a macronutrient that supports muscle repair. It contains amino acids that your body uses to build and repair. Your body cannot make all the amino acids it needs, so certain ones — known as “essential” amino acids — must come from your food.

Eating protein post-workout can help you get the amino acids you need to mend the damage to your muscle fibers. A high protein meal or supplement after exercise can boost your body by giving it the vital material to build your muscles back up.

Guidelines suggest that most people who exercise should consume 1.4–2.0 g of protein per kg of body weight each day.

Pomegranate juice

Pomegranate juice is a rich source of polyphenols, which are beneficial plant compounds that reduce inflammation.

A 2024 review suggests pomegranate juice may have benefits for:

• muscle recovery
• soreness
• exercise performance

Authors note that it seems to promote the action of antioxidants and reduce oxidative stress. However, larger and higher quality studies are needed to confirm its effects.

Studies vary, but most used around 250 ml of pomegranate juice each day for at least a week to get the benefits.

Fatty fish

Fatty fish are excellent sources of nutrients that your body needs for muscle recovery.

Fatty fish is a highly bioavailable source of protein, which means your body is able to extract the protein from it easily.

Fatty fish also contains omega-3 fats, which may help educe delayed-onset muscle soreness (DOMS). However, research is mixed.

Examples of fatty fish include:

• sardines,
• salmon,
• trout

Most organizations recommend eating 2–3 servings of fatty fish per week for general health.

You can easily achieve this by having a serving of fatty fish like salmon or taking an omega-3 supplement.

Dairy

Milk and milk products like yogurt and cottage cheese are frequently used as post-exercise fuel — and for good reason.

Because milk is high in protein, it provides your body the nutrients necessary for muscle repair. Thus, it might reduce exercised-induced muscle damage.

Milk and dairy products also contain carbs. Eating carbs and protein together supports muscle growth and helps your muscles refill their stores of glycogen — the stored form of glucose, or sugar. Milk also contains sodium, which is important for rehydration.

Some studies have found that cow’s milk helps exercise performance and the recovery of muscle functioning.

And though it may sound too good to be true, some research suggests even chocolate milk may be beneficial in supporting recovery after exercise.

Although the authors of the review note the research is limited and better quality and bigger studies must be done, it’s possible that chocolate milk can help reduce lactic acid build up after exercise.

This may be because it contains carbohydrates, proteins, and fat, plus water and electrolytes.

Eggs

Eggs are known as nutrient-dense foods and are favored by athletes for their high content of bioavailable protein. Eating them after a workout helps stimulate muscle recovery.

Although many people opt to eat only egg whites, studies show that whole eggs may be a better choice after workouts. This might be because the nutrient-dense yolk provides vitamins, minerals, and fatty acids that support muscle repair.

A 2022 study looked at muscle repair during the 5 hours post-exercise when participants consumed 5 eggs (30 g of protein) and found that amino acid levels and muscle protein synthesis increased

Though the study above used 5 eggs, 2 eggs each day are typically safe to eat for most people.

Starchy vegetables

When you work out intensely, you deplete your muscle stores of glycogen, the stored form of glucose.

Having enough available glycogen in your muscles is essential for optimal athletic performance, so it’s important to replenish these stores after workouts. This is especially true for athletes participating in exhaustive exercise.

Eating carb-rich foods promotes muscle glycogen replenishment. Starchy vegetables like sweet potatoes, butternut squash, and potatoes are healthy carb choices post-workout.

The bottom line

When it comes to muscle recovery, nutrition is essential.

Although your overall diet is what matters most, trying particular foods and drinks after exercise — including fatty fish, protein, and pomegranate juice — may speed muscle recovery and reduce exercise-related soreness.

However, listen to your body and try to ensure you are meeting all your nutritional requirements in the long term to fully support your overall health and muscle recovery. What works for one person after a workout may not necessarily be the best option for you.