eat and drink your way to muscle recovery

Struggling to walk up the steps after a high intensity class? Nervous of how sore you’re going to feel after a personal training session? Active recovery exercises, like low-intensity cardio, static stretching and myofascial release such as foam rolling or massage are all common ways to aid in muscle recovery, especially after an intense workout, but what you eat and drink after a workout can be just as important in the recovery process.

When deciding what to eat after exercise, think protein, complex carbohydrates and rehydration. And for optimal recovery, consuming your food or drink within 30 minutes after exercise is key. 

We love these muscle recovery foods and drinks:

• Watermelon
• Beets
• Salmon and fatty fish
• Quinoa
• Tart cherry juice
• Eggs
• Spinach 
• Cottage cheese 
• Bananas
• Sweet potatoes
• Nut and seeds 
• Protein smoothie 
• Coconut water

Avoid salty and overly processed foods, sweetened beverages, packaged protein or snack bars. (Although these types of bars can pack in the protein, they often contain a lot of sugar or artificial sweeteners and can be hard to digest, especially after higher intensity exercise). On-the-go? We love cottage cheese with chopped pineapple, banana and nut butter, hard boiled eggs or a homemade protein smoothie. 

Branch-chained amino acids (BCAAS) are a group of essential amino acids that cannot be solely produced by the body and therefore need to be sourced through food or supplementation. These amino acids contribute to muscle development while alleviating muscular soreness and fatigue. BCAAs are abundantly found in beef, chicken, tuna, salmon, turkey, eggs, and greek yogurt, however they can also be consumed in capsule or powder form. 
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Also, drinking plenty of water is important, not just immediately after exercise, but throughout the next 12-24 hours. Dehydrated muscles are prone to cramping and prolonged soreness. If water alone isn’t enticing, this water enhancer containing electrolytes, amino acids and collagen peptides provides great post-workout support. ​

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You can promote and expedite muscle recovery through rest, hydration, nutrition and release work. Whether you are in need of a massage, a good stretch, or a few pointers on nutrition, the Longevity team is here to serve you.