10 Top Muscle Recovery Foods and Drinks

Bananas, berries, spinach, and eggs are among the best foods for muscle recovery. Their nutrition profiles can help your muscles recover faster and even lessen next-day soreness.

Stressing your muscles—regardless of your go-to exercise method—creates microscopic tears. Those tears make you sore at first but ultimately help make you stronger by increasing muscle mass. The good news is you can get past the soreness with the right post-workout nutrition.

Taro root—a root vegetable like potatoes and carrots—can be a good muscle recovery food option. It also has many nutrients like fiber, calcium, potassium, and vitamin C. Some other important ones are carbs and protein, which are beneficial for your muscles.

Spinach—as well as other cruciferous vegetables—are jam-packed with nutrients that help stave off inflammation. Calcium, phosphorus, potassium, magnesium, iron, zinc, copper, and manganese are minerals in spinach.

In addition, spinach contains vitamin A, vitamin C, and folate. The leafy powerhouse also contains protein and antioxidant compounds known as flavonoids. Consider blending it into your post-workout smoothie or scrambling it in with some eggs to add spinach to your post-workout meal.

All fruits have antioxidants, which may aid in muscle recovery. There are many good reasons to eat berries, like blueberries and raspberries, with muscle recovery as a possible benefit. In addition, blueberries contain one of the highest antioxidant capacities among all fruits.

Chia seeds are a good source of plant protein. Even if you aren’t eating them for recovery, they also offer a ton of nutrients, including:

• B vitamins—namely B1, B2, and niacin
• Calcium
• Magnesium
• Phosphorous
• Potassium

Chia seeds are also one of the richest plant sources of omega-3 fatty acids. Omega-3s are a fat source known for their anti-inflammatory and cardiovascular benefits.

Researchers found that men who supplemented their diets with 500 milligrams (mg) of green tea extract had reduced markers of muscle damage caused by exercise. There are some things to consider, however, if you’re thinking about using green tea extract.

The FDA minimally regulates dietary supplements, which may not be suitable for everyone. Supplement effects vary individually depending on the type and medication interactions. Talk with a healthcare provider or pharmacist before you begin any supplements.

Bananas are loaded with carbohydrates and potassium, two muscle-friendly post-workout nutrients. It also helps that they’re portable, meaning you can take one with you so you have it ready following your workout.

The next time you have a muscle-working exercise session, it might be worth drinking chocolate milk afterward. The drink contains water, electrolytes, and all three macronutrients—carbs, proteins, and fat—which are all beneficial for recovery. One review found that chocolate milk was as helpful or more helpful compared to other recovery drinks, but more research is needed.

Oatmeal is excellent because it’s super quick and easy to make in a pinch. It’s a carb- and protein-filled option to eat before or after your workout.

Not to mention, oatmeal can also contribute to a longer life. The researchers found that people who ate 33 grams (g) of whole grains daily reduced their risk of premature death by 9% compared to those who barely ate whole grains. 

Consider eating eggs to help with your muscle recovery. They contain protein, and some eggs are fortified with omega-3s. Consuming omega-3 fatty acids can be helpful for inflammation.

Watermelon juice can be a good option to drink before a workout. Researchers found that this type of juice was beneficial for reducing muscle soreness when drunk an hour before exercise. Watermelon has a non-essential amino acid called L-citrulline that plays a role in muscle fatigue control.

While there are foods you’ll want to eat for muscle recovery, there are other ones you’ll want to avoid:

• High-fat foods can slow digestion and the process of turning carbs into glucose
• High simple-sugar foods cause blood sugar spikes and crashes
• Veggies only don’t contain enough of the macronutrients helpful for recovery

Avoiding high-calorie meals is important too. People may want to eat a lot of food after an intense workout. Meals with a high amount of calories have the potential to cancel out any gains from exercising.

Nutrition is an important part of muscle recovery. You can also give your body the recovery it deserves after a workout by:

• Doing active recovery, such as a cool-down segment after your workout
• Ensuring you get enough quality sleep
• Getting a massage, which can be helpful for soreness, pain, and stress
• Trying hydrotherapy—also called water immersion—or cryotherapy for cooling down muscles to reduce inflammation and pain
• Using compression clothes or devices

While some muscle soreness after a hard workout is inevitable, there are dietary steps you can take to be proactive. Consider adding muscle recovery foods or drinks—from chocolate milk and oatmeal to spinach and watermelon juice—to your next post-workout snack.

Remember that some foods, like high-fat foods, may be less helpful for muscle recovery. In addition, other actions—like getting enough sleep and doing active recovery moves—can also help your muscles after a workout.