Hitting the gym the first time or the hundredth? Either way, here’s how the right nutrition can power up your recovery and the key foods to keep on your radar

Whether you’re just starting your fitness journey or you’ve been crushing it in the gym for years, one thing’s for sure: a solid nutrition plan is just as important as your workout routine when it comes to maintaining a healthy lifestyle.

Here’s a fun fact that might surprise you: the right nutrition can actually help your body recover after a workout and get you ready to tackle your next one with full force.1

So, want to know which foods and supplements help with muscle recovery? Here’s what you need to know to fuel your body like a pro.

What post-workout foods help with muscle recovery?

We all know that what you eat can make a difference when it comes to muscle recovery, but not every snack is created equal. So, what should you chow down on after a killer workout to help those muscles grow and get back in tip top shape? Here’s a list of six foods to help recovery, all supported by the latest research.

  1. Whey protein: your muscle’s best friend
    Let’s kick things off with protein – specifically whey. Packed with the building blocks your muscles crave, protein is here to help with the maintenance and growth of muscle mass.1 So if you want support, this might just be your best option. But, if you’re not a fan of dairy, you might want to skip this one. 
  2. Eggs: a nutrient-packed protein bomb
    It’s time to crack open the truth – eggs are a recovery superhero! These little guys are rich in protein, healthy fats and essential amino acids. The egg yolk is especially packed with protein, so don’t toss it out. Studies2 show that eggs can be a solid go-to after your workout, providing your muscles with the fuel they need to repair and grow.3,4 
  3. Dairy: delicious combo of protein and calcium
    Dairy isn’t just for building strong bones – it’s also packed with proteins to help your muscles recover and contributes to growth in muscles. Think yoghurt, cheese and even a glass of milk. They contain the magic mix of casein and whey proteins, plus essential minerals like calcium.5 But if dairy doesn’t sit well with you, don’t worry – try soy-based alternatives like soy milk or soy yoghurt. 
  4. Oily fish: fatty fish for happy muscles
    Salmon and sardines are more than just tasty – they're loaded with omega-3 fatty acids which means these healthy fats can make all the difference when it comes to post-workout recovery.6 Not a fan of fish? No problem – fish oil supplements might be a good alternative (but make sure to chat with your doc first). Plus, there’s vegan alternative omega-3 supplements too. 
  5. Carbs: your body’s fuel for the finish line
    Carbs are a must if you're doing endurance exercise. When you break down carbs, they turn into glucose, which fuels your muscles during high-intensity activity.7 So, if you’re hitting those long runs or cycling sessions, make sure to load up on potatoes, rice, bread and pasta to keep your energy levels high and your recovery smooth.8 
  6. Berries: sweet recovery treats
    Don’t underestimate the power of berries, especially blueberries. Studies suggest that eating blueberries post-workout can actually lower oxidative stress and support recovery.9,10 So why not toss some into your yoghurt, cereal or smoothie? Not only are they tasty, but they can pack a punch when it comes to recovery.
The most important nutritional advice for post-workout recovery is to make sure you’re eating plenty of food that optimises your intake of macronutrients (fat, protein and carbs), micronutrients (vitamins and minerals) and fluids.11,12

Eating a well-balanced diet – made up of starches, fruits, vegetables, meat, beans, peas, lentils, fatty fish and dairy (or dairy-replacement) products – should help you meet these targets.13,14

However, if your diet doesn’t include some of these foods, you can always use supplements like protein powders, fish oil (or vegan omega-3 oil) and multivitamins.

The final say

While what works for you may be different to what works for someone else, the overall importance of nutrition for muscle recovery is universal and can’t be understated.

From smooth lemon flapjacks to fruity protein waters and nutrient-packed shakes, post-workout nutrition doesn’t have to be boring or complicated. Whether you’re a fitness newbie or a seasoned gym-goer, what you put into your body after exercise plays a huge role in how you bounce back. Take a look at our favourite protein drinks next.

If there are any macro or micronutrients you think your diet is not giving you, you can always try adding supplements into your daily routine. However, for individualised nutrition advice based on your body and specific exercise routine, speak to a dietitian or your GP.