Nutrition and supplements can improve your post-workout muscle recovery.
Consuming carbs and protein after a workout is crucial.
They restore the nutrients depleted during strenuous exercise that the muscles need for optimal recovery.
Getty Images /Natalie McComas
Taking creatine may also build muscle strength and enhance performance.
During exercise, your body usescarbohydrates(carbs) for energy.
Exercise also breaks down or damages the protein in your muscles.
Eating after your workout helps facilitate the process of restoring energy and rebuilding proteins.
Along with adequate fluids, carbs andproteinare needed for muscle recovery.
Carbohydrates
During exercise, carbohydrate is the main source of energy.
After prolonged exercise, glycogen stores in the muscle can become depleted.
Depleted glycogen stores can lead to muscle soreness.
Eating carbohydrates after exercise helps to replenish your glycogen stores and provide energy.
Carbohydrates are foods like bread, grains, cereals, and starchy vegetables.
Fat
There is not enough data to say whether or not dietary fats help with muscle recovery.
Choosing fat sources high inomega-3 fatty acidsorunsaturated fatsis recommended over saturated fats.
Protein
Proteinis a macronutrient important for tissue and muscle growth.
It is also a source of energy, providing 4 calories per gram.
During exercise, muscle protein is broken down.
Consuming enough protein throughout the day provides the amino acids needed to build new muscle.
Recommendations for protein intake are as follows:
Protein needs can easily be met through diet alone.
Protein is found in beef, poultry, fish, seafood, eggs, and dairy.
Plant-based sources of protein include soy, beans, and legumes.
Protein supplements available as powdersare marketed as one way to meet protein needs.
While convenient, these are not necessary if you are gettingadequate protein through diet alone.
Additionally, some research has suggested protein powder alone is not the best way to enhance muscle recovery.
Supplementation of whey proteincan enhance strength and muscle mass during resistance training (strength training).
However, the effect of whey protein on muscle recovery needs further study.
For a 90-minute workout or less, water is usually sufficient for maintaining hydration.
These can contain carbohydrates andelectrolytesto replace the electrolytes that are lost through sweat.
A simple indicator of hydration status is the color of urine.
Darker urine color indicates dehydration, whereas clear urine color indicates a person is well hydrated.
It’s generally recommended to prepare for exercise by drinking plenty of fluid ahead of time.
Drinking adequate fluids before, during, and after a workout will maintain hydration and aid recovery.
Supplements
There are many different dietary supplements marketed for athletes and exercise enthusiasts.
Most are marketed toward enhancing performance, but only a few may have a role in muscle recovery.
They are not produced naturally in the body and must be obtained through diet.
BCAAs have been suggested to improve performance, recovery, and body composition.
Four meta-analysis publications favor the use of BCAAs over placebo for muscle recovery.
A meta-analysis published in 2022 concluded that BCAAs reduced muscle soreness after only resistance exercise.
However, the researchers added that supplementation protocols used in the studies differed.
Therefore, the results should be interpreted cautiously.More, well-designed studies are needed.
Moreover, consuming animal-based proteins will help increase your intake of BCAAs without needing a supplement.
For supplementation, up to 20 g of BCAAs per day in divided doses comes off as safe.
Creatine
Creatine provides energy for the muscle.
The body produces creatine, but you could also get it from food.
It’s also available increatine supplements.
Creatine is found mostly in red meat and seafood.
As a supplement, it is in the form ofcreatine monohydrate.
Creatine is the most studied and most effectiveergogenic (performance-enhancing) nutritional supplementavailable to athletes.
Creatinesupplementation appears to improve muscle strength and power in some individuals.
However, it does not provide benefits to endurance athletes like marathon runners or cyclists.
Creatine may help athletes in their recovery from intense training.
Creatine is mostly safe as a supplement.
The most commonly reported side effect isweight gain due to water retention.
Omega 3 Fatty Acids
Omega-3 fatty acids are a throw in of polyunsaturated fats.
Omega-3 fatty acids are anti-inflammatory in general, but their role in muscle recovery is less understood.
The authors concluded that omega-3s should be supplemented for recovery from exercise-induced muscle damage.
It is best to get this amount from your diet.
Sources of omega-3 fatty acids include fish, seafood, nuts, flaxseed oil, and chia seeds.
Vitamin C
Vitamin C is needed to producecollagen.Collagen helps maintain the integrity of muscle and tendons.
There is no data to suggest that vitamin C can help with muscle recovery after exercise.
Yet, vitamin C is an essential nutrient you should be sure you get enough of in your diet.
Vitamin C is easily obtained through diet alone, and deficiency is rare.
The RDA for vitamin C ranges from 75 to 120 mg daily.
If you don’t get enough vitamin C in your diet, supplements are available.
Vitamin C can be supplemented alone or as a multivitamin.
They include:
Taking multiple approaches regarding nutrition and other post-workout strategies can help speed up the recovery process.
For athletes, this can be a serious issue that could disqualify them from competing in their sport.
Products that have passed testing may carry the company’s logo that tested the product.
Also, consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
Summary
Nutrition can help with muscle recovery after intense workouts.
For example, eating a snack or meal that includes carbohydrates and protein helps aid muscle recovery.
You do not need supplements to have an effective muscle recovery strategy.
The foods we eat play a more crucial role in muscle recovery, and proper nutrition should be enough.
More, well-designed research studies are needed to prove the efficacy of supplements for muscle recovery.
National Institutes of Health: Office of Dietary Supplements.Dietary supplements for exercise and athletic performance.
2019;18(3):523-536.
2018;10(2):221. doi:10.3390/nu10020221
Medline Plus.Nutrition and Athletic Performance.National Library of Medicine.
Latzka WA, Montain SJ.Water and electrolyte requirements for exercise.Clin Sports Med.
1999;18(3):513-524. doi:10.1016/s0278-5919(05)70165-4
U.S. Anti-Doping Agency.Fluids and hydration.
2022;52(7):1623-1645. doi:10.1007/s40279-022-01640-z
National Institute of Health Office of Dietary Supplements.Omega-3 fatty acids.
