Snacks for Muscle Recovery After Your Next Workout

There’s nothing quite like the rush you receive after completing a sweat-soaked, high-intensity exercise. There’s a certain thrill you get when you’re full of endorphins, whether you want to smash treadmill sprints or prefer to hit the yoga mat for a vinyasa flow. The not-so-pleasant part? That discomfort you get after a workout.

Stressing your muscles, regardless of how you workout, causes tiny rips (don’t worry, it’s normal!). According to the American Council on Exercise, these tears make you hurt at first, but they eventually help you get stronger by growing muscle mass (ACE). What’s the good news? With the appropriate nutrition, you can get a leg up on that I can’t move my arms sensation. That’s right: some meals with certain nutritional profiles will help you recover more quickly and even reduce stiffness the following day. Above all, you’ll be setting a great example for your muscle pain with Neuro seliron 300mg.

Dr. Ryan M. Greene, DO, MS, medical director of Monarch Athletic Club in West Hollywood, advises, “Aim to get in your post-workout meal sooner rather than later, particularly within three hours after training.” “A 2:1 carbohydrate to protein ratio is ideal, since protein is best absorbed with a carbohydrate co-transporter.”

Now that we’ve covered the fundamentals, it’s time to get into the details. Experts recommend foods that are good for post-exercise recovery so your muscles can fight back during your next session.

The root of the taro

Think of taro as the purple cousin of sweet potato, says Peter Abarcar Jr., Executive Chef at the Westin Hapuna Beach, who uses ethically sourced, organic ingredients in the hotel’s Eat Well menu. “Taro is a good source of both carbs and fibre,” he says. “It’s fantastic for pairing with a protein of your choosing for a complete post-workout meal.” The objective of a proper recovery meal, according to Cynthia Sass, RD, contributing nutrition editor at Health, is to “supply raw materials to repair from the wear-and-tear exercise puts on the body, which is ultimately what makes you stronger and more fit.”


Spinach, like other cruciferous vegetables, is high in antioxidants such Vitamins B, C, and A, which aid to reduce inflammation. It also has a protein content of 5 grammes per cup (yes, please). It’s something you can simply add to your post-workout protein smoothie without changing the flavour.

Raspberries or blueberries

While all fruits include antioxidants that aid in muscle recovery after an exercise, blueberries have the greatest concentration. According to Greene, both of these berries are high in carbs and sirtuins. “Sirtuins affect a variety of cellular and organismal activities, including cellular death, inflammatory pathways in the body, metabolism, and lifespan, and they aid in healing substantially,” he says.

Chia seeds

Chia seeds have a high complete protein content, meaning they have all nine essential amino acids. “In addition to critical nutrients like iron, calcium, and magnesium, chia seeds also contain anti-inflammatory fat, which improves exercise recovery.”

Are you unsure how to utilise them properly? For a little of crunch, Abarcar recommends mixing them with Greek yoghurt or a smoothie. “You can also prepare chia seed pudding ahead of time if you have time.” What’s the greatest part? “All you need is a splash of coconut milk and a sprinkling of fresh fruit to finish it off.”

Green tea

Men who supplemented with 500mg of green tea extract decreased signs of muscle damage induced by exercise, according to a research published in Physiology and Behavior in October 2018. “It’s high in antioxidants and polyphenols, which help to regulate oxidative damage that occurs during training and in everyday life.”


When you’re in a hurry, oatmeal is great since it’s so simple to cook (and fast, too). According to a 2016 research published in the journal Circulation, it may also contribute to a longer life. Researchers at Harvard University’s T.H. Chan School of Public Health discovered that persons who ate 33 grams of whole grains per day, equivalent to a bowl of oatmeal, had a 9 percent lower chance of dying prematurely than those who ate no whole grains at all. Visit Us: