Best Recovery Foods for Optimal Post Workout Recovery

After a long, intense training session your body has been stressed so much that muscles are damaged and your energy stores (muscle glycogen) are depleted. After a workout, you need to eat foods that speed up recovery. There are 4 R’s to remember for optimal post-workout recovery.

4 R’s for Optimal Post-Workout Recovery

Repair – to heal damaged tissue and promote training adaptations, protein is required

Replenish – To replace lost muscle and replenish liver glycogen, carbohydrates are required ( food for muscle recovery )

Rehydrate –To replace body water and electrolytes lost through sweat, fluids are required

Rest – To promote emotional well-being and healthy brain function, sleep or another form of rest is needed

Recovery diet

With this in mind, here’s a list of functional foods to consume post-exercise to maximise recovery, allowing your body to repeatedly train and improve performance by maintaining a high-intensity for longer.

Best Recovery Foods

  1. Milk
  2. Potatoes
  3. Liver
  4. Oily Fish
  5. Fruit – Pineapple, cherries, bananas
  6. Muscle Recovery Supplement ( Protein )


Milk is the ultimate post-training recovery drink! Research shows that consuming milk after endurance or resistance exercise is more effective for replenishing glycogen stores, stimulating protein synthesis and rehydration than any commercially available sports supplement. Milk is also rich in calcium to promote bone health.

Milk is a great option for anybody looking to increase muscle mass, as mentioned in the ‘How to stock your muscle building kitchen’ article. It may also be a better option than carbohydrate drinks for dieters as it offers a greater feeling of satiety, likely attributable to its protein content. If you are focusing on fat loss then opt for semi-skimmed or skimmed milk for reduced calories. Otherwise whole milk is recommended for enhanced nutrient availability as the fat promotes the absorption and transport of fat-soluble vitamins and minerals.

A pint of whole milk is a cheap and extremely beneficial source of nutrients to maximise recovery after any type of exhaustive exercise. If you’re lactose intolerant then choose a Lactofree or soy based milk, or if you do not like plain milk then a flavoured product is a good alternative, especially after a competitive game or race. If you don’t want to drink milk at all, you should prioritise the other muscle recovery foods and supplements below.

My top 3 recommended flavoured milk recovery drinks:

  1. Enhanced Recovery Omega-3 Sports Drink – Not only does it provide 20g high quality protein, but includes a whopping 1600mg omega-3, L-Carnitine, vitamins D & E, and is also informed-sport certified for competitive athletes.
  2. Grenade Carb Killa protein shakes – If you like the Grenade Carb Killa Protein bars then you know you’re in for a treat. These taste so good and contain 25g high quality protein. Perfect when served ice cold after on a hot summer’s day!
  3. UFIT 22g protein milkshake – You’ve probably seen these in supermarkets, so pick one up next time and bookmark this link to buy a box of them! 


High-glycaemic index (GI) carbohydrates are considered superior to low-GI carbohydrates as post-exercise foods based on their ability to rapidly break it down into sugar and stored as glycogen. However this theory is aligned to individuals (particularly athletes) who train multiple times per day with short recovery periods between sessions.

White potatoes are considered high-GI whereas sweet potatoes have a low-GI. If training sessions are more than 24 hours apart then the type of potato may not influence subsequent performance, but if they are as short as 3 hours apart then choose white potatoes for increased carbohydrate availability in the second session. Aside from carbohydrate content, white potato is higher in folate, iron, potassium, magnesium and sweet potato contains more vitamin A & C and calcium.


If you believe in the term ‘superfood’ then liver is definitely one of them. This was also mentioned in great detail in the ‘How to stock your muscle building kitchen’ article, outlining how nutrient dense liver is and may actually be a better option than other red meat. As well as being rich in protein and low in fat, including liver twice per week will significantly boost micronutrient availability to promote recovery of various physiological functions that are pivotal for performance.

Oily fish

Salmon, mackerel, trout and sardines are all types of oily fish that are rich in omega-3 fatty acids. Dietary fat is important for aiding transport of vitamins A, D, E & K, but omega-3 also plays a vital role in reducing inflammation, boosting immune function, stimulating protein synthesis, supporting brain function and cardiovascular health. Regular intake of oily fish (2-4 servings per week) is recommended to supply sufficient omega-3, but if you do not eat fish then a daily supplement (1-3g) that is rich in EPA & DHA is recommended.

Fruit – pineapple, cherries, bananas

 So, what is the best fruit to eat after workout? Fruit is rich in vitamins and antioxidants which are vital to recover from intense exercise. A variety of fruit is better than just having one particular favourite to make sure you benefit from all nutrients. Mixed berries, particularly cherries, are rich in antioxidants and are proven to reduce recovery time following exercise. A regular intake of colourful berries can boost immune function and protect against exercise induced muscle damage.

Bananas are a very common fruit to be eaten around training because of their high carbohydrate content (25g per banana) made up of glucose and fructose, but also a source of potassium and vitamin B6 for muscle contraction and energy production, respectively.

Pineapple has a high-GI and is rich in vitamin C for immune function, manganese and copper for energy production. It also contains bromelain; an enzyme that promotes digestive health and reduces inflammation. Enjoy pineapple with some Greek yoghurt as a nutritious snack.

Muscle Recovery Supplement ( Protein )

Food may not always be available so that’s why supplements are so convenient. If food is available then opting for lean meat, fish, eggs or dairy are excellent options, otherwise whey protein is a common post-workout drink to stimulate protein synthesis, and is also a good option for fat loss as it is low in calories. Whey protein is the most effective type of protein to promote muscle recovery, but if you’re lactose intolerant or vegan then a soy protein or pea protein would be your best choice. Furthermore, athletes who struggle to get enough protein in their diet through food alone can rely on a whey protein supplement to hit their daily protein needs to boost recovery. Aside from it’s main role in muscle recovery, protein also supports immune function, so consuming enough each day is important to maintain good health and recovery from exercise, particularly in cold weather!

My top 3 recommended Protein supplements for recovery:

  1. Nutrition X’s Big Whey – It’s Informed-Sport certified to protect athletes against inadvertent doping by going through a rigorous batch testing protocol. They also mix perfectly and taste amazing! Get 20% discount using code 20NX.
  2. Optimum Nutrition Gold Standard Whey – Batch tested and used by many high performance athletes and a top selling brand.
  3. Nutrition X’s Pea Protein – Award winning, batch tested, and 28g protein per serving. Ideal protein for vegan athletes! Get 20% discount using code 20NX.

What to Eat After a Workout: Conclusion

  • Maximise recovery by consuming the required protein, carbohydrates and fluids after training so you’re ready for your next session.
  • Milk is potentially the best all-in-one option in the initial stages of recovery (<60 mins) as it is a natural source of protein, carbohydrates and electrolytes. Drinks are generally preferred after exercise as they are more palatable and help to rehydrate.
  • Carbohydrates and glycaemic index are dependent on when your next training session is – focus on high-GI carbohydrates if training within quick succession (approx. 3 hours), and low-GI carbohydrates are suitable if longer than 24 hours.
  • Choose a protein source that is nutrient rich to support a range of physiological functions e.g. liver, lean meats, oily fish.
  • Eat a range of fruit to benefit from a range of nutrients including vitamins, antioxidants and anti-inflammatories to keep you healthy and performing at your maximum.
  • Food first, supplement later.


How do muscles recover from exercise?

Muscles are damaged during exercise causing small tears in muscle fibers. The muscles repair these damages by recruiting new proteins that have been created to help the muscle adapt and grow stronger. The process of building new proteins is called protein synthesis and is vital for muscle growth. Consuming carbohydrates is also important after exhaustive exercise to replenish muscle glycogen stores, which are the body’s primary energy source during moderate to high-intensity exercise. Carbohydrates do not further support muscle protein synthesis but are important to give you more energy for your next training session.

What nutrients are required for muscle recovery?

As well as protein, nutrients like omega 3 fatty acids, vitamin D and creatine can support muscle protein synthesis.

What are the best fruits for muscle recovery?

All fruits can support recovery by replenishing muscle and liver glycogen stores. Mixed berries are an excellent source of vitamin C and antioxidants to reduce inflammation; pineapple contains the enzyme bromelain which also has good anti-inflammatory properties, and bananas are higher in carbohydrates and potassium to support hydration and muscle function.

Should you use protein supplements after exercise?

It is okay to use supplements like whey protein powders for muscle recovery, but it is much better to eat food because the additional nutrients you get in protein and other nutritious foods will further improve muscle recovery. Take supplements only if you are not in a position to take other muscle recovery foods in a proper amount.

What to eat after a workout?

Eat protein and carbohydrate rich foods together with other colourful fruits and vegetables to maximise recovery. Aim to consume 25-40g protein together with sufficient carbohydrates based on the intensity and duration of your training (how tired you are) to refuel the depleted energy stores (muscle glycogen).

Should you eat after a workout?

Yes, you need to eat after a workout. Neglecting this impairs recovery and increases the stress on the body, and can lead to further muscle protein breakdown resulting in loss of muscle mass.

Why is muscle recovery important?

Muscle recovery is important to help damaged tissues grow and repair properly and reduce the risk of injury. It also helps refuel your body for future workouts.

How to speed up muscle recovery?

Do the basics right and do them consistently. 1) Prioritise good nutrition by eating protein and nutrient-rich foods after training and regularly throughout the day, whilst limiting processed foods. 2) Sleep well by getting 7-8 hours per night. 3) Stay well hydrated. 4) Listen to your body and rest when you need to.

Do BCAAs improve muscle recovery?

So long as you are eating enough protein regularly throughout the day, there is no need to take additional branched-chain amino acids (BCAAs) before, during or after training.

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