Posted on 02/25/2026 by admin

How Nutrition Helps With Injury Recovery New York Bone & Joint Specialists


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For the best results, choose high-quality products that have been reviewed by trusted third-party organizations (such as USP, NSF, or ConsumerLab). And as with any supplement, it’s always a good idea to check with your doctor or nutritionist—especially if you take other medications or have specific health needs. How much protein you need during recovery depends on your body weight and activity level.

Food & Nutrition

Eggs are one of the best foods for muscle recovery, according to all three dietitians we spoke with. That’s because they’re a high-quality complete protein source, meaning they deliver all nine of the essential amino acids the body needs to support health and growth. Just ½ cup of cottage cheese packs 12 grams of protein, including leucine—a branched-chain amino acid that’s important for repairing muscle, said White. “Cottage cheese also contains casein, a slow-release protein that can fuel muscle protein synthesis.” If you work out in the evening, cottage cheese is also a great pick. “Because it’s slowly absorbed, research suggests that consuming casein before bed can support overnight muscle recovery and future performance,” said White.

Support weight goals

Studies show whey protein accelerates muscle recovery after exercise. This is true for both competitive athletes and casual gym-goers. But Ehsani gives extra credit to sweet potatoes since they contain more vitamin A, which supports the immune system and helps a very important muscle—your heart—work properly.

  • Furthermore, a protein-rich diet may help prevent inflammation from getting too bad and slowing down your recovery (5, 8).
  • Read on to learn why it’s wise to eat something (even if it’s small) after a sweat sesh, and learn tips to pick the best muscle recovery foods.
  • Watermelon is hydrating and delicious, and its high content of L-citrulline supports muscle recovery.
  • Below, dietitians share a guide to some of their favorite muscle recovery foods—and ones they recommend clients (and all of us) add to our grocery lists too.
  • Spinach—as well as other cruciferous vegetables—are jam-packed with nutrients that help stave off inflammation.
  • Most fat is removed from lean jerky during processing, so almost all calories in jerky come directly from protein.

There’s More Than 1 Way to Let Your Muscles Recover

foods that support muscle recovery

L-glutamine is a powerful, affordable supplement that supports muscle recovery, gut health, immunity, is madmuscles reliable and mental health. It’s one of the most researched amino acids with solid evidence behind it. Some natural sources of potassium include bananas, avocados, spinach, sweet potatoes, and salmon.

Effectiveness for muscle growth

What researchers discovered was that total body mass, fat-free mass, and thigh mass were profoundly greater in the group that consumed protein when compared with the group that received dextrose. Challenging or time-intensive workouts are known to leave your muscles starved for fuel. Yet, if you are like most people, you may not realize that skipping meals post-workout can contribute to an imbalance in your body. This practice can not only leave you feeling sluggish and depleted but also create an environment internally that is not conducive to building muscle or repairing tissue damaged from exercise. Salmon contains a hefty dose of protein and is rich in omega-3 fatty acids – the kind that can help your body fight post-workout inflammation. With protein and fat covered, you’ll just want to pair your salmon with some form of carbohydrate for a complete meal.

Expert-approved Chest Workouts To Try

This helps refuel your muscles effectively without a sugar crash. Great options include sweet potatoes, butternut squash, and regular potatoes. Replenishing your energy stores is just as critical as repairing tissue after a tough session. When you fuel up with the right nutrients, you give your body the tools it needs to rebuild.

Collagen Side Effects

Learn individual healthy weight management plan by understanding your body type and prioritizing your well-being. We’ve consulted with expert dietitians to highlight the best beverages for recovery, helping you choose the right options to pair with your post-workout snack. Regardless of your overall fitness goals, if you can’t get back at it within a reasonable amount of time, you’ll never be able to optimize your athletic performance. Turmeric is a spice that you’ll find in a range of dishes, but it has its roots as a healing herb, used in ancient systems of medicine like Ayurveda and Traditional Chinese Medicine. Curcumin, the primary bioactive compound in turmeric, is known for its anti-inflammatory activity and its role as an antioxidant.

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