10 of the Best Foods for Muscle Recovery, According to Dietitians

After you put away your dumbbells, step off your treadmill, or polish up your HIIT session, you probably think of a proper cooldown and some stretches as the ideal ways to finish a job (er, workout) well done. Those are certainly wise moves to take after exercising, but that flexibility and mobility work is actually just the beginning of your recovery journey. Muscle recovery foods also play a major role in your ability to recuperate and gain strength over time.

“Exercise, especially when sustained at moderate to high intensities, places stress on muscles, joints, and the cardiorespiratory system,” says Kelly Jones, RD, a Newtown, Pennsylvania-based board-certified sports dietitian. “The tiny microtears, damage, and stress result in the body receiving signals to activate processes that repair and rebuild.”

That’s where foods for muscle recovery come in. The fuel we eat after a workout can help your body build back stronger and more powerful than before. Read on as dietitians dish about how what we consume affects our ability to bounce back, plus the best foods for muscle recovery to add to your rotation.

What Types of Food Should You Prioritize for Muscle Recovery?

Just like your body could be thrown off balance if you only do lunges on one leg or biceps curls using a single arm, foods for muscle recovery should offer a balance of all three macronutrients.

“Optimal muscle recovery relies on a balanced intake of protein, carbohydrates, and healthy fats, which work together to repair muscle tissue, replenish glycogen stores that act as our body’s source of stored energy, and reduce inflammation,” explains Mackenzie Burgess, RDN, a Denver-based registered dietitian nutritionist and recipe developer at Cheerful Choices.

Beyond the macros, micros matter too: Vitamins, minerals, and antioxidants aid in muscle repair processes further and also contribute to managing inflammation, Jones adds.

When considering what muscle recovery foods to eat after a workout, board-certified sports dietitian Roxana Ehsani, RD, says that the two most important macronutrients are: 

Healthy fats, including omega-3s, may help reduce post-workout inflammation as well, but carbs and protein are most crucial in your muscle recovery foods, Burgess confirms. “Don’t forget about proper hydration, which also plays a crucial role in supporting muscle function and reducing soreness,” she adds.

10 of the Best Foods for Muscle Recovery

Below, dietitians share a guide to some of their favorite muscle recovery foods—and ones they recommend clients (and all of us) add to our grocery lists too. 

1. Eggs

Eggs are one of the best foods for muscle recovery, according to all three dietitians we spoke with. That’s because they’re a high-quality complete protein source, meaning they deliver all nine of the essential amino acids the body needs to support health and growth. 

“Don’t be afraid to enjoy the whole egg—white and yolk included,” Burgess says. (The yolk contains the majority of the vitamins, minerals, and antioxidants in the egg.) “Science supports having whole eggs post-workout to improve strength and reduce body fat,” she adds.

Try meal-prepping sheet pan eggs to portion out in individual servings, grab a couple egg bites at the coffee shop, or enjoy them scrambled, boiled, or in a veggie-packed omelet, Ehsani suggests.

2. Bananas

In addition to their glycogen-boosting carb content, “bananas are rich in electrolytes like potassium and magnesium, which is part of what helps make them a great muscle recovery food,” Burgess says. “Potassium supports proper muscle contraction and prevents cramps, while magnesium aids in muscle relaxation and recovery.”

Enjoy a banana spread with nut butter, blend one into a smoothie, or slice and enjoy over oatmeal or yogurt.

3. Salmon

It might sound strange to say “go fish” after going to the gym, but salmon is among the best foods for muscle recovery. It’s packed with high-quality protein that aids in the muscle rebuilding process.

Prioritizing anti-inflammatory foods, like omega-3-rich salmon, can potentially help with recovery by reducing soreness and muscle inflammation, too, Burgess says. Jones adds that studies indicate that daily intake of omega-3s may enhance endurance, recovery, and beyond in both athletes and generally active individuals (although more research is needed).

Whether you start with canned, fresh, or frozen salmon, you’ll be having one of the best foods for muscle recovery when you incorporate this fish into your meals or snacks. Try salmon filets grilled, air-fried, or baked, or follow Ehsani’s lead and toss canned or smoked salmon into salads and sandwiches.

4. Greek Yogurt

Greek yogurt is jam-packed with protein that helps rebuild muscle fibers and supports muscle recovery, making it an ideal post-workout protein snack. Because the dairy in yogurt is fermented, it’s also loaded with probiotics which can support gut health and bolster immunity, Burgess says.

Since Greek yogurt is fairly low in carbs, Ehsani recommends pairing it with a piece of fruit or a drizzle of maple syrup and handful of nuts to replenish glycogen stores. You could also blend it into a smoothie or feature it as part of Burgess’ go-to Greek yogurt bowl with a squeeze of fresh lemon juice and zest, a scoop of fresh blueberries, crumbled graham crackers, hemp hearts, and honey.

5. Cottage Cheese

While you’re in the dairy section, swing over and snag some cartons of cottage cheese. This is another “quick and budget-friendly snack that’s high in protein,” Burgess explains, and it also delivers cramp-reducing potassium and muscle-soothing magnesium.

Bonus: Cottage cheese is easy to doctor up to be sweet or savory. If you ask Burgess, one of the ultimate ways to enjoy this muscle recovery food is by folding a scoop into scrambled eggs. (“Bonus points for enjoying these scrambled eggs with fiber-rich toppings like diced avocado and tomatoes,” she says.) Or incorporate cottage cheese into pancake or muffin batter, layer it up as part of a fruit and nut parfait, or pile it atop toast along with sliced tomatoes and everything bagel seasoning.

6. Edamame

Edamame is rich in soy protein, which is “an effective alternative for anyone who cannot or chooses not to consume dairy,” Jones says. “It’s a high quality protein that has an intermediately timed effect on muscle repair. Plus, soy foods contain all of the essential amino acids needed for muscle repair.”

There are several soy-rich foods—tofu, tempeh, miso, and soy milk for starters—but edamame earns brownie points for its balance of protein and carbs, its gut-friendly fiber, and its potent dose of potassium (½ cup cooked edamame has about as much of the cramp-squelching electrolyte as a small banana).

Pick up some freeze-dried edamame to snack on or add to salads or grain bowls, or get a bag of frozen shelled edamame so you can enjoy them in stir-fries, soups, or as a side dish.

7. Sweet Potatoes

All types of potatoes are an affordable and strong vehicle for micronutrients, complex carbs, potassium, and a little protein. But Ehsani gives extra credit to sweet potatoes since they contain more vitamin A, which supports the immune system and helps a very important muscle—your heart—work properly.

Try sweet potatoes mashed, baked, roasted, or air-fried and paired with a lean protein, Ehsani suggests. You could also stuff one with chili or taco meat to layer on more protein, or blitz it into a creamy soup.

8. Oats

Keeping the complex carb train going, oats are another stellar muscle recovery food. 

Besides some fiber and protein, oats are filled with nutrients like iron, magnesium, and copper, Burgess says. “Copper is essential for iron absorption, which helps red blood cells carry oxygen throughout the body,” she explains. “This oxygen delivery is crucial for workout recovery as it helps repair muscles, replenishes energy stores, and reduces fatigue after exercise.”

And magnesium? That’s the micronutrient we mentioned that’s known to be a muscle recovery booster.

Burgess is keen on baked oats, but you could also make a classic bowl of oatmeal; incorporate oats into the batter for waffles, pancakes, quick breads, or muffins; use them as a binder in meatballs or burgers; or whip up some “energy balls” with oats, nut butter, flax or chia seeds, mini chocolate chips, honey, and vanilla extract.

9. 100% Fruit Juices

One of the best muscle foods for recovery is actually a drink made from some of the most antioxidant-rich foods: fruit—and the juice that you can squeeze from it. More studies are needed, but since some research suggests that antioxidant consumption may aid in post-workout recovery, Jones advises her active clients to sip on fresh fruit juices, such as orange, pomegranate, and tart cherry juice post-workout.

“One study found that 100 percent orange juice to be as effective as sports drinks for rehydration after exercise, while 100 percent pomegranate juice has been shown to enhance post-exercise recovery,” Jones says. “Tart cherry juice may have similar effects.”

10. Whey Protein Powder

Don’t have time to sit down to a meal? Rather than skipping your post-workout fuel, consider shaking up a drink made with whey protein. It’s “long known for supporting muscle recovery,” Jones says. “This dairy protein is an excellent alternative to a glass of milk or yogurt,” she adds.

Research shows that 20–25 grams of protein after exercise is typically ideal for supporting muscle recovery for most people, Burgess adds, which is about the amount in a standard serving of whey protein powder. That’s why she often totes a shaker bottle and a serving of whey protein powder with her on the go to mix with milk or water and plenty of ice.

But remember: You should always talk to your healthcare provider before taking any new supplements. If you do decide to try whey protein powder, it’s a good idea to explore the NSF Certified for Sport® directory to find a high-quality pick.

How Food Impacts Muscle Recovery

Nourishing your body after a workout with food is essential, as it gives you the proper nutrients needed for recovery, Burgess says.

We used to think that certain ratios of carbohydrates and protein were needed within 30–60 minutes of completing exercise to take advantage of the “anabolic window,” Jones says. This window has been prominent because it’s when “your body is in prime state to take in nutrients, reducing muscle soreness and maximizing muscle protein synthesis for repair and growth,” Burgess says. But more recent research hints that this optimal window might actually be closer to two hours.

If you ask Burgess, she believes “the sooner, the better” for consuming muscle recovery foods after a workout. But everyone’s needs are different depending on the following factors, according to Jones:

Optimizing the timing of your post-workout snacks and meals is certainly beneficial, Jones says—but even so, muscle recovery foods are beneficial around the clock. 

“Your body continues to recover long after a workout, sometimes up to 72 hours,” she says. “For that reason, it’s important to incorporate high-quality protein in moderate amounts at each meal and snack, to focus on meeting fruit and vegetable needs each day, and to not fear the carbohydrates that provide the energy to engage activity.”

In addition to eating plenty of muscle recovery foods, don’t forget other post-workout best practices like cooling down, stretching, and foam rolling.