Not sure how to set up your recovery nutrition? Here are the research-backed foods you can turn to for top-level recovery from your lifting sessions. Yes, you don’t have to be a slave to the protein powder.
Top research-backed post-workout foods
Lean pork tenderloin for faster muscle protein synthesis
For a better post-workout pump, consider cutting into leaner meats. As recently reported in the American Journal of Clinical Nutrition, When healthy, active adults consumed lower-fat pork that contained 20 grams of protein and 4.4 grams of fat, they experienced 47% higher muscle synthesis after a period of strength training than when they consumed higher-fat pork that had the same amount of protein but significantly more fat: 20.6 grams.
The prevailing theory is that other nutrients in the food matrix, including fat, in addition to protein, can influence the regulation of muscle protein growth after a workout. It is possible that the higher fat content led to slower digestion and absorption of the amino acids from the meat, slowing muscle protein synthesis. Overall, muscle protein synthesis can remain the same for several hours with meats of different fat content, but if you’re looking for a faster recovery, consider opting for lean meats such as pork tenderloin, chicken breast, and white fish for your first post-exercise meal.
Eggs: Whole Eggs vs. Egg Whites: Which is Better After Lifting?
It’s time to work on better recovery from your lifting sessions. Researchers from the University of Illinois provided male subjects with three whole eggs or a mixture of egg whites containing a total of 18 grams of protein after a period of strength training and then measured the rate of muscle protein synthesis (i.e. muscle growth). Although both contain the same amount of protein, the research results published in the International journal of sports nutrition and metabolism showed that the muscle-building speed of whole eggs was about 40 percent greater than that of eating egg whites. What gives? The study authors suspect that the nutrients in the yolk somehow allow battle-worn muscles to more efficiently use the high-quality proteins found in the egg white. In other words, the whole is greater than the sum of its parts.
And don’t think you have to be like Rocky and choke down raw eggs after hitting the gym. A study published in the Journal of Nutrition found that consuming boiled eggs after strength training resulted in a greater increase in circulating essential amino acids than consuming the same amount of protein from raw eggs, although the rate of muscle protein synthesis did not differ.
You can hard-boil a bunch of eggs in advance and take a few out of the refrigerator after a tough workout. Or consider scrambled eggs on toast as a near-perfect recovery meal.
Salmon for muscle recovery and heart health
Consider casting your line for salmon more often once you’ve toned your muscles. There is some evidence that the type of omega-3 fatty acids found in this swimmer may help ease muscle soreness in response to exercise that causes muscle damage. This is especially beneficial if you plan to train several days in a row and would rather not hit the squat rack feeling like your muscles are being squeezed in a vice. Perhaps these fats will help reduce the amount of exercise-induced inflammation, thereby reducing pain. It’s not known how much omega-3 fats you need to get the full effect, but getting extra amounts from fatty fish like salmon, sardines and mackerel can’t hurt. And don’t forget that salmon also contains useful amounts of protein to aid muscle recovery.
After pumping iron, you can opt for fresh, smoked, or canned salmon for a dose of soothing omegas.
Greek yogurt for muscle, bone and immune system support
After you’ve worked out hard at the gym, it doesn’t hurt to spoon down a bowl of Greek yogurt. Seriously, there are much worse things you can eat for optimal recovery than this deliciously high-fat dairy. There is some evidence that consuming protein-rich Greek yogurt participating in an exercise program can help limit bone loss, which is essential for better bone health, reduce levels of inflammation which can help improve immune system function, and increase muscle strength and thickness. That should all sound good to you. The numbers may vary, but you can expect roughly 20 grams of high-quality protein in a cup of Greek yogurt, no cooking or mixing required. In addition to proteins, it is possible that the bacteria in Greek yogurt aid recovery after a fitness workout. Ideally, choose plain-flavored yogurt to skip the added sugars and instead add sweetness with antioxidant-rich berries.
Almonds for reducing muscle damage
If you spend a lot of time torturing your muscles at the gym, consider making almonds a dietary staple. A 2024 study published in the scientific journal Current developments in nutrition discovers that consuming 65 grams of raw almonds daily can reduce muscle damage, reduce the feeling of muscle soreness and improve the maintenance of muscle strength in response to eccentric exercises such as strength training. This was compared to when subjects consumed the same daily number of calories from pretzels, which did not produce the same positive results. How do almonds work their magic for muscle health? That’s unknown, but perhaps the nuts’ nutritional matrix, including beneficial fats, vitamins and minerals, aids recovery.
A 2-ounce serving of almonds provides 12 g of protein, so there’s some of that essential muscle-soothing macro, too. Keep in mind that this amount of almonds contains approximately 320 calories, so you don’t want to go too much higher with the serving size to keep total calorie intake in check.
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