8 Quick Bites for Muscle Recovery

8 Quick Foods For Muscle Recovery

If you want to build muscle and reach lofty new fitness goals, downing the right fuel after a workout is nearly as important as exercise itself.

It’s usually a good idea to eat and drink something within an hour or so of your workout to maximize those benefits — but what exactly should you reach for? The following science-backed options will speed up your recovery so you can head back to the gym and life faster and stronger.

1. Eggs

Each egg provides six grams of protein and all nine amino acids. They’re also inexpensive and easy to prepare. Try them scrambled with your favorite cheese and a handful of spinach or boil them ahead of time and store them in the fridge for a quick post-run snack.

2. Baked potato

Whether you like brown-skinned russets or vibrant-hued sweet potatoes, this veggie can be a runner’s best friend. A medium potato has just over 100 calories and is a good source of fiber and vitamin C. The latter is important because it aids in the body’s healing process (take that, sore legs!) and combats free radicals, which are often produced during high intensity exercise. Top a medium baked potato with a cup of chili for a good combination of protein and carbohydrates.

3. Plant Based Chocolate Recover

Take Recover after every workout to help combat exercise-induced muscle soreness, speed muscle recovery, support muscle growth, and restore your strength.  Recover is so easy to shake with water to create a fantastic beverage that tastes like chocolate milk but with additional benefits for muscle recovery. What active ingredients are in Recover? Pomegranate Extract:This powerful pomegranate extract delivers ellagitannins which are scientifically shown to promote faster muscle recovery while helping to manage exercise-induced muscle soreness. It’s a plant-based recovery-enhancing ingredient that helps speed muscle strength recovery, especially after intense workouts. 20 Grams of Protein From Pea: A blend of protein and amino acids delivers all 9 essential amino acids, and helps support muscle recovery and promote lean-muscle synthesis. Branched-Chain Amino Acids (BCAAs) Plant-Based Recover also includes added BCAAs at an ideal 2:1:1 ratio of Leucine, Isoleucine, and Valine. BCAAs are unique for their ability to help promote muscle protein synthesis and support rebuilding.

4. Green salad topped with salmon

Salmon is a great post-run food because it provides plenty of lean protein and Omega-3 fatty acids, which have been shown to reduce inflammation and may even help to prevent arthritis and heart disease. The greens from the salad will also add a dose of fiber and antioxidants—essential to a well-rounded diet. Make it easy on yourself and prep the fish in advance the night before your long run. If you’re looking for a full-proof cooking method, try baking 5-ounce fillets for 15 minutes in a 400-degree oven.

5. Yogurt parfait

A cup of plain non-fat Greek yogurt clocks in at about 150 calories, but packs in nearly 25 grams of protein and about 30 percent of your daily calcium requirement. The protein helps to rebuild muscle (do we sound like a broken record, yet?), while the calcium helps to maintain strong bones.

For a quick and easy yogurt parfait, layer 4 ounces of yogurt with a handful of berries, followed by the remainder of the yogurt and more berries. Top with your favorite, low sugar granola and a drizzle of honey.

6. Avocado toast

This millennial favorite is popular for a reason—it’s delicious! It’s also easy to prepare and very nutritious for runners. Avocados are packed with healthy mono-unsaturated fats as well as over a dozen vitamins and minerals. Whole grain bread will replenish carbohydrate reserves and don’t forget to add a sprinkle of sea salt to replace lost electrolytes.  You can try this Avocado Egg Salad on Toast for a double dose of recovery fuel and an amazing way to meal prep your avocado.

7. Whole grain cereal and milk

What could be easier than a bowl of cereal? If you’re exhausted post-run, just grab a spoon. Choose whole grain, low sugar cereal and add 4 to 8 ounces of milk. If your milk is dairy-free (e.g. almond milk), make sure to add a bit of protein to your bowl, like a chopped walnut topping.

8. Banana and nut butter

Got a packed schedule? A banana and a packet of nut butter are an easy way to refuel on the go. Bananas are a great source of potassium, an electrolyte that is often depleted during long runs. They also provide a good dose of carbohydrates and protein, with 2 tablespoons of peanut butter supplying 8 grams of protein for less than 200 calories.