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The Ideal Diet for Muscle Recovery, as Advised by a Nutrition Expert

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  • Post last modified:September 26, 2023

After a challenging workout, it’s completely understandable if you have the desire to consume anything within reach. Nothing stimulates your hunger like a long run or intense weightlifting session. However, to aid in the development of stronger muscles, it’s probably not advisable to grab just any random snack from the depths of your gym bag. (Those leftover airplane pretzels or partially melted chocolate bar won’t be of much help when it comes to boosting your strength levels.)

Instead, you can consider the importance of consuming the right foods for muscle recovery as a rule of threes: “Following a workout, you should seek out foods that provide three essential elements: protein, carbohydrates, and electrolytes,” states Amanda Blechman, RD, the director of scientific affairs for Danone North America. “Protein assists in the rebuilding of muscles, carbohydrates refuel your body’s energy reserves, and electrolytes replenish vital nutrients lost through sweating.”

We will delve into how (and why) to incorporate these elements into your meals and snacks so that you can recover more effectively after exercising.

The Significance of Protein for Muscle Recovery

Protein, protein, protein—sometimes it feels like the fitness industry constantly emphasizes this essential macronutrient. However, after a workout, protein truly does the heavy lifting when it comes to muscle repair. “During exercise, your muscles actually sustain tiny, microscopic tears that need to be repaired. This process is what leads to the growth of new muscles. For this to occur, your body requires protein,” explains Blechman.

In addition to acting as a muscle healer, protein also prepares you for subsequent workouts. A 2022 research review discovered that consuming adequate amounts of protein helps maintain lean muscle mass, increases strength, power, and balance, and reduces the risk of future injuries.

Nevertheless, not all protein sources are equal in terms of post-workout snacking. “After exercising, I recommend consuming high-quality or ‘complete’ proteins because they provide sufficient amounts of all nine essential amino acids. These are the building blocks of protein that our bodies need but cannot produce on their own,” advises Blechman. Animal proteins such as meat, cheese, eggs, and yogurt contain the full spectrum of essential amino acids, as do soy foods, pistachios, and quinoa.

So, how much protein should you aim for after your workout? It depends. Factors such as your weight, the duration and intensity of your workout, and various health conditions can all influence your protein requirements. Generally, though, Blechman suggests aiming for approximately 20-25 grams of protein in your post-workout snack or meal to optimize muscle repair. There are plenty of plant and animal protein options that can meet this goal. For example, a 3-ounce chicken breast contains 23 grams of protein, while a 3-ounce can of tuna contains 20 grams.

Or, opt for dairy. “I consistently turn to the yogurt section and particularly enjoy high-protein snacks like Oikos Pro because you can obtain 20 grams of protein in a single convenient package,” clarifies Blechman. “Prepared smoothies are also fantastic and can be combined with items such as string cheese, hard-boiled eggs, or nuts to assist in reaching that optimal protein level.

How Carbohydrates Enhance Muscle Regeneration

If protein is the macronutrient responsible for mending, carbohydrates are the macronutrient responsible for refueling. When you exert yourself on the treadmill or engage in intense kickboxing, your body taps into a stored sugar in your muscles known as glycogen. “Following vigorous exercise, your glycogen reserves will be depleted, so it is necessary to consume carbohydrates to help replenish them,” says Blechman.

Carbohydrates not only restore your energy levels after a workout, but they also facilitate the quicker delivery of amino acids to your muscles, ultimately enhancing recovery. Due to the way carbohydrate consumption stimulates the production of insulin, research indicates that they decrease the breakdown of protein, thereby promoting muscle growth.

Similar to protein, the recommended amount of carbohydrates to consume after a workout varies from person to person and the intensity of the workout. “Longer, more intense exercise requires a higher amount of carbohydrates to replenish depleted glycogen reserves, while a leisurely walk will likely leave you with ample glycogen stores,” says Blechman. As a general guideline, however, you can follow the National Academy of Sports Medicine’s recommendation of consuming 1.0-1.5 grams of carbohydrates per pound of body weight after intense exercise. (For a 150-pound person, that’s 68-102 grams.) Opt for slow-digesting, fiber-rich complex carbohydrate foods like whole grains, fruits, vegetables, beans, and legumes, as they are all excellent choices.

Essential Post-Workout Vitamins and Minerals

Macronutrients are not the only essential building blocks for workout recovery. Various micronutrients, also known as vitamins and minerals, are another important element in restoring balance after a strenuous exercise session.

Specifically, your body needs to replenish electrolytes that are lost through sweat. These electrolytes include sodium, potassium, magnesium, chloride, and others. Electrolytes are crucial for various bodily functions, ranging from muscle contraction to energy production, so it is vital to restore them in your bloodstream. While sports beverages are an option, everyday foods and drinks also contain electrolytes. Cow’s milk, orange juice, and coconut water are all rich in vitamins and minerals, as are foods like fruits, vegetables, beans, nuts, and seeds.

While replenishing your micronutrient levels, it is important to consider calcium and vitamin D as well. “Calcium and vitamin D are two essential nutrients to look for in recovery foods, as they are necessary for overall muscle and bone health, yet are often under-consumed,” explains Blechman. “Dairy foods such as milk, yogurt, and cheese often provide these nutrients.”

Bringing It All Together: Meals and Snacks for Muscle Recovery

Need some inspiration for what to eat after a workout?

These meals and snacks provide a combination of carbohydrates, protein, and electrolytes:

  • Salad with greens, chicken, and a dressing made with citrus
  • Smoothie made with frozen fruit, Greek yogurt, and peanut butter
  • Sandwich with egg salad on whole grain bread and a piece of fruit
  • Bowl of quinoa with black beans, vegetables, and salsa
  • Beef or turkey jerky and cheese served with whole wheat crackers

Best Time to Eat Meals and Snacks for Optimal Recovery

When it comes to replenishing your body after a workout, timing is crucial. If you wait too long to eat, you won’t get the maximum benefits from the protein, carbohydrates, and electrolytes. “I suggest having a recovery meal or snack within 30 minutes of a challenging workout when your body is highly receptive to receiving nutrients,” recommends Blechman. “This is an excellent opportunity to give your body more of what it needs to repair and refuel, and to maximize the benefits of the foods you consume for recovery.”

Even if you’re unable to fit in the perfect post-workout snack, it’s important to remember that your overall daily nutrition also plays a role in creating the right conditions for muscle recovery. “While pre-workout and post-workout foods are important, I also advise consuming a variety of nutritious foods throughout the day to support your body and help it recover and perform at its best consistently,” says Blechman.

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