Are there foods that can help my muscles recover faster and feel less sore?
By Stephanie Nunes, RD
YES! Eating well-balanced meals daily and a variety of foods from every food group can help.
Important for glycogen repletion, preventing muscle soreness, and keeping the immune system boosted. Goal is 8-15 servings/day
Cereal, whole grain breads, oatmeal, beans, lentils, corn, rice cakes, whole grain pasta/rice, pretzels, humus, potatoes (with the skin!), etc.
Important to promote muscle repair. Athlete's needs may vary. Goal is approximately 75-100 grams daily.
Eggs, lean meat, nonfat milk, tuna, tofu, yogurt, peanut butter, fish, nonfat cottage cheese, etc.
Important to decrease muscle soreness, decrease inflammation, and spare glycogen stores.
Olive oil, fish (omega-3 fatty acids) 3-4 times/week, avocado, nuts, almonds, etc.
Fruits and Vegetables:
Important to reduce damage to your muscle cells, keeps your immune system boosted, decrease soreness after workouts, vitamin C can help repair injuries, etc. Goal is 4-6 servings of vegetables and 3-5 servings of fruit DAILY!
Broccoli, cauliflower, sweet potatoes, strawberries, tomatoes, oranges, kiwi, carrots, pineapple, peas, red peppers, bananas, blueberries/raspberries, squash, cabbage, spinach, dried apricots, tangerines, vegetable juice, mangoes, raisins, etc.
*TIP: Eat a carbohydrate source and protein source within 30 minutes after workouts to promote muscle recovery and glycogen repletion. Ideas: Bagel with non-fat cream cheese, peanut butter sandwich on whole wheat bread/fruit, left over pizza, cereal with milk/nuts/fruit, tuna sandwich/juice, sports bar, trail mix/yogurt, cottage cheese/fruit, bean burrito/cheese/tomatoes, etc.