After an intense workout, your muscles may feel sore and tired. Here are some foods and drinks that can help you recover faster and reduce post-exercise soreness.
Protein
Protein helps rebuild muscle tissue after exercise. Choose lean sources such as chicken, turkey, or skinless fish for the best results.
Protein intake
Active individuals should aim for 1.4–2.0 g of protein per kilogram of body weight each day to support growth and repair.
Amino acids
Essential amino acids must come from the diet through protein sources such as meat, fish, poultry, dairy products, and eggs.
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They are the building blocks that repair muscle fibers and promote recovery.
Pomegranate juice
Rich in polyphenols, pomegranate juice helps reduce inflammation and muscle soreness. Drink about 250 ml daily without added sugar for best results.
Fatty fish
Salmon, sardines, and trout provide high-quality protein and omega-3 fats that can ease soreness and promote recovery.
Omega-3
Omega-3 fatty acids from fish or supplements may reduce delayed-onset muscle soreness and support overall health.
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Dairy products
Milk, yogurt, and cottage cheese provide both protein and carbohydrates, helping to restore energy and repair muscles after exercise.
Chocolate milk
A simple recovery drink that combines protein, carbohydrates, and electrolytes which is ideal after a workout.
Eggs
Whole eggs offer protein, vitamins, and healthy fats that promote muscle repair. For most people, two eggs per day is a balanced choice.
Starchy vegetables
Sweet potatoes, pumpkin, and regular potatoes replenish muscle glycogen stores after strenuous exercise.
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The bottom line
A balanced diet that includes protein, fatty fish, and pomegranate juice can reduce soreness and support faster recovery after workouts.
This article is based on information from Healthline.com.
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