What Are the Best Foods for Exercise Recovery?

What Are the Best Foods for Exercise Recovery?

To any fitness buff, that super-energetic, post-workout feeling is the feeling of achievement, of setting goals and taking the necessary steps to accomplish them. But after an intense session at the gym, muscles need some extra TLC. Sore muscles can derail a fitness regimen all too easily; that’s why it’s so important that workout enthusiasts give their bodies proper after-workout fuel.

Lean Protein

Muscles are composed of about 25% protein. Because of this, those who want to build bigger, stronger muscles should take in extra protein to make sure their bodies have the raw material that’s required to make more muscle.

One thing fitness tracker applications reveal is that many commercial shakes, while rich in protein and amino acids, are also full of sugar. The body needs sugar to function, but one certainly doesn’t want to take in too much of it, or it may make shedding those extra pounds difficult. Instead, stock up on lean protein foods like spirulina, salmon, unsweetened Greek yogurt, cottage cheese, eggs, and almonds.


A moment ago, we mentioned plain Greek yogurt, and one might justifiably wonder if yogurt, with nothing to sweeten the deal, could really hit the spot. With a handful of blueberries, though, that extra sugar will never be missed. Blueberries are delicious, and they’re packed with antioxidants that scavenge free radicals while protecting muscles from cellular damage.


Yes, we know that water isn’t a food, but it’s so important that we’re going to add it to this list anyway. Every post-workout meal should be washed down with plenty of cool, refreshing water. Sports drinks may claim to be the superior option, but in reality, they’re full of extra calories and often contain very little in the way of nourishment.

Whole Grains

Whether in the breakfast cereal aisle or the bread section, opt for whole grains whenever possible. Unlike their refined counterparts, whole grains contain what nutritionists refer to as “slow carbs” – time-release carbohydrates that are absorbed throughout the day for sustained energy, replenished glycogen levels, and speedy post-gym recovery.

Protein-Rich Salad

There’s something about a fresh, crisp salad that makes one feel healthier from the very first forkful. And there is something of substance to that feeling, actually. Fresh vegetables are chock full of vitamins, minerals, and carbohydrates, so they’re an excellent post-workout snack. With extra protein such as quinoa, lentils, or walnuts, a salad can be a protein powerhouse, too.


Most people have consumed astaxanthin, even if they don’t know it. It’s the antioxidant that gives salmon meat its deep pink color, and it’s also found in crab, lobster, and shrimp. According to health experts, this super-antioxidant can reduce inflammation after strenouse exercise, help with fatigue, and even prevent cell damage.

Browse Nutrex Hawaii to find incredible health supplements such as spirulina and astaxanthin, as well as useful information on health and fitness.