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6 post-workout foods to support muscle recovery
Written byNatalie Beastall
Reviewed byHeeral Tomlinson
Hitting the gym the first time or the hundredth? Either way, here’s how the right nutrition can power up your recovery and the key foods to keep on your radar
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24g of protein
Optimum Nutrition
Optimum Nutrition Gold Standard 100% Whey Protein Double Rich Chocolate 899g
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Fourfive Hydro Plus Orange & Mango 20 Tablets
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Whether you’re just starting your fitness journey or you’ve been training in the gym for years, one thing’s for sure: a solid nutrition plan is just as important as your workout routine when it comes to maintaining a healthy lifestyle. Here’s something you might not know
– the right nutrition can actually help your body recover after a workout and get you ready to tackle your next one with full force.1
Want to know which foods and supplements help with muscle recovery? Here’s what you need to know to fuel your body like a pro.
What post-workout foods help with muscle recovery?
We all know that what you eat can make a difference when it comes to muscle recovery, but not every snack is created equal. So, what should you eat after a killer workout to help your muscles grow and recover? Here’s are six post-workout foods worth adding to your plate, all backed by the latest research.
- Whey protein: your muscle’s best friend
Let’s kick things off with protein – specifically whey. Packed with the building blocks your muscles crave, protein is here to help with the maintenance and growth of muscle mass.1 If you're looking for a quick and convenient post-workout option, whey protein could be a great choice. If dairy isn't for you, don't worry – there's plenty of plant-based protein powders to choose from. - Eggs: a nutrient-packed protein bomb
Let's crack this one open – eggs are a great post-workout option. These little guys are rich in protein, healthy fats and essential amino acids. Don't leave the yolk behind either – it's packed with protein and important nutrients. Studies suggest eggs can be a great post-workout food, providing your muscles with the nutrients they need to repair and grow.2,3,4 - Dairy: delicious combo of protein and calcium
Dairy isn’t just for building strong bones – it’s also packed with protein to help support the maintenance and growth of muscles. Think yoghurt, cheese and even a glass of milk. They contain a mix of casein and whey proteins, plus essential minerals like calcium.5 If dairy doesn’t sit well with you, don’t worry – try plant-based milk or yoghurt instead. - Oily fish: fatty fish for happy muscles
Salmon and sardines are more than just tasty – they're loaded with omega-3 fatty acids and these healthy fats can make all the difference when it comes to post-workout recovery.6 Not a fan of fish? No problem – fish oil supplements and vegan omega-3 supplements are great alternatives. - Carbs: your body’s fuel for the finish line
Carbs are a must if you're doing endurance exercise. When you break down carbs, they turn into glucose, which fuels your muscles during high-intensity activity.7 So, if you’re hitting those long runs or cycling sessions, make sure to load up on potatoes, rice, bread and pasta to keep your energy levels high and your recovery smooth.8 - Berries: sweet recovery treats
Don’t underestimate the power of berries, especially blueberries. Studies suggest that eating blueberries post-workout may lower oxidative stress and support recovery.9,10 Why not add some into your yoghurt, cereal or smoothie? Not only are they tasty, but they can pack a punch when it comes to recovery.
One of the best ways to support post-workout recovery is to eat a varied, balanced diet that provides enough macronutrients (fat, protein and carbs), micronutrients (vitamins and minerals) and fluids.11,12
A balanced diet that includes wholegrains, fruit, vegetables, meat, beans, peas, lentils, oily fish and dairy (or dairy alternatives) should help you meet these targets.13,14 If you don't regularly eat some of these foods, supplements like protein powders, fish oil (or vegan omega-3) and multivitamins may help fill some nutritional gaps.
Some of our favourite post-workout products
When your muscles are crying out for TLC after a tough session, Optimum Nutrition Gold Standard 100% Whey is there to answer your call – with 24g of protein (contributing to growth in muscle mass) in every chocolatey scoop. It’s trusted by athletes and gym-goers everywhere and has been fuelling fitness journeys for more than 30 years. Whether you’re chasing PBs or just trying to recover, this is the protein you want by your side. Simply pop it in your gym bag or blend into a morning smoothie for an easy, daily go-to.
Scientifically formulated with a blend of essential electrolytes, magnesium and water-soluble vitamins, these handy tablets are your sidekick during and after exercise. Whether you're sweating it out in the gym, cycling through the countryside or bouncing back from a busy week, Hydro Plus helps you rehydrate, while magnesium contributes to reduced tiredness and fatigue. With low sugar and zero caffeine, it’s a vegan-friendly, low-calorie option. The best bit? It’s all in a delicious tropical flavour that makes staying hydrated that little more enjoyable. Simply drop a tablet into water, let it fizz and enjoy a refreshing sip that keeps you moving.
The final say
The hard work doesn't stop when your workout ends. What you eat afterwards can play an important role in supporting muscle recovery and helping you bounce back for your next session. Post-workout nutrition doesn't have to be boring either
– from fruity protein waters and yoghurt bowls to hearty meals and filling breakfasts, there's plenty of delicious ways to support your recovery.
Feeling inspired to fuel your recovery? Take a look at our favourite protein drinks or our best supplements for building muscle next.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Moore, DR., et al. ‘Beyond muscle hypertrophy: why dietary protein is important for endurance athletes.’ Applied Physiology, Nutrition, and Metabolism. 2014;39(9):987–97.
2. Attia, YA., et al. ‘Protein and Amino Acid Content in Four Brands of Commercial Table Eggs in Retail Markets in Relation to Human Requirements.’ Animals. 2020;10(3):406.
3. van Vliet, S., et al. ‘Greater Stimulation of Postexercise Muscle Protein Synthesis after Consumption of Whole Eggs versus Egg Whites in Healthy Young Men.’ The FASEB Journal. 2017;31. Available from: https://doi.org/10.1096/fasebj.31.1_supplement.164.7.
4. Stephan van Vliet, Shy EL, Sidney Abou Sawan, Beals JW, Daniel WD West, Skinner SK, et al. Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. The American journal of clinical nutrition [Internet]. 2017 Dec 1 [cited 2024 Jul 15];106(6):1401–12. Available from: https://www.sciencedirect.com/science/article/pii/S0002916522026934
5. Alcantara, JMA., et al. ‘Impact of cow’s milk intake on exercise performance and recovery of muscle function: a systematic review.’ Journal of the International Society of Sports Nutrition. 2019;16(1).
6. Fernández-Lázaro D, Arribalzaga S, Gutiérrez-Abejón E, Mohammad Ali Azarbayjani, Mielgo-Ayuso J, Roche E. Omega-3 Fatty Acid Supplementation on Post-Exercise Inflammation, Muscle Damage, Oxidative Response, and Sports Performance in Physically Healthy Adults—A Systematic Review of Randomized Controlled Trials. Nutrients. 2024 Jun 27;16(13):2044–4.
7. Holesh JE, Aslam S, Martin A. Physiology, Carbohydrates [Internet]. Nih.gov. StatPearls Publishing; 2023 [cited 2024 Jul 15]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK459280/
8. NHS. Starchy foods and carbohydrates [Internet]. [Cited 2024 Apr 15]. Available from: https://www.nhs.uk/live-well/eat-well/food-types/starchy-foods-and-carbohydrates/.
9. McLeay, Y., et al. ‘Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage.’ Journal of the International Society of Sports Nutrition. 2012;9(1):19. Available from: https://doi.org/10.1186/1550-2783-9-19.
10. Ranchordas MK, Rogerson D, Soltani H, Costello JT. Antioxidants for preventing and reducing muscle soreness after exercise. Cochrane library [Internet]. 2017 Dec 14 [cited 2024 Jul 15];2017(12). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6486214/
11. Beck, K., et al. ‘Role of Nutrition in Performance Enhancement and Postexercise Recovery.’ Open Access Journal of Sports Medicine. 2015;6(6):259.
12. Sport and exercise | British Nutritional Foundation [Internet]. British Nutrition Foundation. 2024 [cited 2024 Jul 15]. Available from: https://www.nutrition.org.uk/creating-a-healthy-diet/sport-and-exercise/
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