The 6 Best Muscle Recovery Foods and Drinks
1. Tart cherry juice
Drinking tart cherry juice may advantage both trained athletes and novice gym-goers equable. Studies display that tart cherry juice and tart cherry juice extract might facilitate muscle recovery and mitigate delayed-onset muscle soreness (DOMS).
DOMS is a kind of muscle injury that results from unfamiliar or intense exercise. It reasons symptoms such as the painful restriction of movement, swelling, and stiffness .
Moreover to DOMS, exercise improves oxidative stress, cellular damage, and inflammation. Luckily , antioxidant-rich foods and beverages may decrease these side effects and facilitate recovery .
Tart cherry juice is high in plant compounds known anthocyanins. They have strong anti-inflammatory and antioxidant properties, and as such, they may decrease perceived soreness and exercise-induced muscle damage (EIMD) .
One 2021 review of 25 studies, 15 of which focused on tart cherry juice, discovered that drinking tart cherry juice accelerated muscle recovery, decreased DOMS, and lowered markers of inflammation after exercise (2Trusted Source).
Results from several other studies similarly suggest that drinking tart cherry juice or taking tart cherry supplements or extracts aids muscle recovery and develops DOMS .
Still, note that tart cherry juice is similarly most effective when you start supplementing many days before you exercise and continue for days after, using it for a total of 8–10 days .
2. Watermelon and watermelon juice
Watermelon is wealthy in the amino acid L-citrulline. Besides being a building block for proteins, this amino acid may have antioxidant effects and improves the production of nitric oxide (NO). NO increase blood circulation to muscles and develops cellular energy .
This could be why some studies display that watermelon juice might decrease muscle soreness and muscle damage post-exercise .
For example, a small 2013 study containing 7 athletes found that drinking 16.9 ounces (500 mL) of either natural watermelon juice or watermelon juice improved with L-citrulline reduced muscle soreness 24 hours after exercise to a greater extent than a placebo .
Still, because most obtainable studies on watermelon juice’s effect on EIMD and DOMS have utilized enriched watermelon juice, it’s unclear whether natural watermelon juice would be as effective .
Nonetheless, watermelon includes important nutrients that promote exercise performance and recovery, containing carbs, amino acids, and antioxidants. As a result, it remains a healthy options for exercise enthusiasts, regardless of its potential benefits for muscle soreness.
3. Fatty fish
Fatty fish such as sardines, salmon, and trout are excellent sources of nutrients that your body requires for muscle recovery.
Especially, fish is a highly bio available source of protein, a macronutrient that facilitates muscle repair — the procedure of regenerating muscle cells after exercise-induced damage .
Some experts suggest that consuming around 1.1 ounces (30 grams) of protein after exercise helps optimal muscle recovery. For reference, 4 ounces (113 grams) of cooked salmon gives 1 ounce (29 grams) of protein .
Fatty fish even includes omega-3 fats, which may support reduce DOMS, fight inflammation, and boost muscle growth.
Experts recommend that you obtain 0.06–0.11 ounces (1.8–3 grams) of omega-3 fatty acids after exercise to encourage optimal muscle recovery. You can simply achieve this by having a serving of fatty fish such as salmon or taking an omega-3 supplement after hitting the gym .
4. Pomegranate juice
Pomegranate juice is a wealthy source of polyphenols, which are plant compounds with antioxidant and anti-inflammatory properties. As such, drinking pomegranate juice may advantage muscle recovery.
In a small 2017 study, 9 elite weightlifters drank 8.5 ounces (250 mL) of pomegranate juice or a placebo 3 times per day for three days before Olympic Weightlifting training sessions. They had an additional 16.9 ounces (500 mL) of juice or a placebo 1 hour before the training sessions.
Compared with the placebo treatment, pomegranate juice decreased the release of a marker of oxidative stress called malondialdehyde (MDA) and enhanced antioxidant defenses. This shows that the drink could promote muscle recovery .
Other studies have likely shown that pomegranate juice and pomegranate supplements may reduce DOMS, reduce inflammatory markers, and accelerate muscle recovery .
5. Beet juice
Dietary nitrates may support send oxygen to your muscles and develop the efficiency of mitochondria — organelles, or parts of cells, that generate the energy that fuels your cells. Meanwhile, betalains may decrease inflammation and oxidative damage .
A 2016 study containing 30 active men found that drinking beetroot juice quickly , 24 hours after, and 48 hours after completing strenuous exercise decreased muscle soreness and sped muscle recovery to a greater extent than a placebo .
Moreover , a 2021 study containing 13 soccer players observed that drinking beetroot juice for 3–7 days before, on the day of, and 3 days after exercise decreased DOMS. It also improved exercise performance during the recovery period .
6. Whey protein shakes
Some research suggests that whey protein may encourage muscle recovery after exercise in both athletes and non athletes.
In a 5-day study, 92 men with obesity took 0.4 mg per pound (0.9 grams per kg) of whey protein parted into 3 doses per day before physical fitness tests. The whey protein notably reduced markers of muscle damage compared with a control, although it didn’t develop DOMS .
Whey protein may even develop muscle function after resistance training .
However, not every research agrees. In some studies, whey protein did not advantage post-exercise muscle recovery.
As such, more research is required to determine whether supplementing with whey protein after exercise could promote muscle recovery. Regardless, protein shakes can support you reach your daily protein targets and optimize muscle growth, so they might still be worth your while.
