Abarcar suggests adding them to Greek yogurt or a smoothie for a bit of crunch. The best part? An October study published in Physiology and Behavior found that men who supplemented with mg of green tea extract reduced markers of muscle damage caused by exercise.
Not only are they super portable, but bananas are also loaded with both carbohydrates and potassium, two muscle-friendly post-workout nutrients. Not to mention, it can also lead to a longer life, according to a study published in the journal Circulation. Researchers from Harvard University's T. By Emily Abbate Updated January 23, Save Pin FB More. As such, drinking pomegranate juice may benefit muscle recovery.
In a small study, 9 elite weightlifters drank 8. They had an additional Compared with the placebo treatment, pomegranate juice reduced the release of a marker of oxidative stress called malondialdehyde MDA and increased antioxidant defenses.
This indicates that the drink could promote muscle recovery Other studies have similarly shown that pomegranate juice and pomegranate supplements may decrease DOMS, reduce inflammatory markers, and accelerate muscle recovery 3 , Beets are loaded with dietary nitrates and pigments called betalains 2 , Dietary nitrates may help send oxygen to your muscles and improve the efficiency of mitochondria — organelles, or parts of cells, that produce the energy that fuels your cells.
Meanwhile, betalains may reduce inflammation and oxidative damage 2 , A study including 30 active men found that drinking beetroot juice immediately, 24 hours after, and 48 hours after completing strenuous exercise reduced muscle soreness and sped muscle recovery to a greater extent than a placebo Additionally, a study including 13 soccer players observed that drinking beetroot juice for 3—7 days before, on the day of, and 3 days after exercise reduced DOMS.
It also improved exercise performance during the recovery period Some research suggests that whey protein may promote muscle recovery after exercise in both athletes and nonathletes.
In a 5-day study, 92 men with obesity took 0. Whey protein may also improve muscle function after resistance training However, not all research agrees. In some studies, whey protein did not benefit post-exercise muscle recovery 24 , As such, more research is needed to determine whether supplementing with whey protein after exercise could promote muscle recovery.
Regardless, protein shakes can help you reach your daily protein targets and optimize muscle growth, so they might still be worth your while. Eggs are known as a nutrient-dense food and 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.
In a small study including 10 men, participants ate a meal with either whole eggs or egg whites immediately after resistance training. Even though all meals had the same amount of protein, the whole-egg meals led to greater muscle growth Researchers suggest that this could be because the nutrient-dense yolk provides vitamins, minerals, and fatty acids, such as vitamin A, selenium, zinc, and the fatty acid palmitate, which may increase the speed of muscle protein synthesis 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 EIMD. 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 14 , 27 , A review of 12 studies found that chocolate milk may improve exercise performance and post-exercise recovery. However, the researchers acknowledged that high quality evidence is limited, so future research is needed When you work out intensely, you deplete your muscle stores of glycogen, the stored form of glucose.
This is especially true for athletes participating in exhaustive exercise Eating carb-rich foods promotes muscle glycogen replenishment. Starchy vegetables like sweet potato, butternut squash, and potatoes make a healthy carbohydrate choice post-workout. Cederquist says. As the workout intensity and duration increases, so will protein needs. In addition to cottage cheese and Greek yogurt, Dr.
Cederquist recommends shelled edamame, chickpeas, or nut butter. Not only are they a good source of protein, but they also contain taurine. Research suggests that this amino acid may help speed recovery, especially when it comes to higher-intensity training. Cherries are known for their anti-inflammatory properties, which can alleviate muscle tension and cramping, says sports nutritionist Heather Caplan. Basically, they act like NSAIDs non-steroidal anti-inflammatory drugs, such as ibuprofen and aspirin to decrease soreness and improve recovery post-workout.
Research shows that consumption of 50 to 60 cherries or around 12 oz. Go ahead, grab that coffee or tea after your sweat session. Research indicates that caffeine intake after exercising can help improve muscle repair and fight muscle soreness, says Vavrek.
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