Contrary to popular belief, eating healthy foods and getting a good night's sleep is the best way to help your muscles recover.
Eating well and getting enough sleep are the most important things you can do to help your muscles recover.
Although some supplements have benefits, they will not help your performance unless you are already taking care of the basics.
How our tips are categorized
We’ve divided our tips into five categories:
- foods
- drinks
- supplements
- lifestyle habits
- things to avoid
Consider the following tips when looking for ways to improve your muscle recovery, but don't feel like you need to adhere to all of them.
The most important factor in determining the best way to recover from exercise is your current level of fitness. Other factors, such as your body type and fitness goals, may also be relevant, but their effects are likely to be small. Contrast baths, in which you alternate between hot and cold water, may help you recover, but their effects are probably only relevant to athletes.
Foods
1. Protein post-workout
The proteins that make up your muscle fibers become damaged when you exercise. Consuming protein after your workout can help give your body the raw material it needs to repair this muscle damage.
A study found that a protein intake of 20 to 40 grams per day was optimal for muscle growth.
2. Protein pre-workout
If you want to help your muscles grow, try eating some protein before you work out. Your body will synthesize, or create, more protein to rebuild your muscles after an intense lifting session.
The optimal amount of protein for post-workout consumption is between 0.4 and 0.5 grams per kilogram of body weight, according to research.
3. Carbohydrates post-workout
As glycogen stores become depleted, you may feel more fatigue during your workout. Your muscles need glycogen to produce energy. When you work out intensely, your muscles use glycogen as their primary form of energy. If your glycogen stores get depleted, you may feel more fatigue during your workout.
A person would need to consume 1.2 grams of carbohydrates per kilogram of body weight per hour to rapidly restore glycogen levels in less than four hours.
Carbs that have a low glycemic index include white rice, potatoes, and sugar.
4. Eat an overall balanced diet
If you want your muscles to recover quickly, you should make sure to eat a healthy diet. This way, you'll avoid any nutrient deficiencies that could hinder muscle recovery.
As a general rule, this means:
- minimizing your consumption of ultra-processed foods
- eating plenty of fruits and vegetables
- getting at least 1.4 to 1.8 gramsTrusted Source
