After an intense training session, it’s important to freshen up and relax your muscles. Indeed, a hard workout can be demanding for your muscles since it destroys a lot of fibres in your body.

Recovering is very important for you if you want to avoid injuries such as contracture, soreness, and lack of motivation or even regression.

So, after training, your body tries to refill muscle protein to repair the damage in fibers and to rebuild its glycogen stock. Therefore, to help your body recover faster, you need nutrients and minerals from several foods.

Good news, we’ll list the best foods to eat and recover after workout for you.


Best foods to eat

We have to divide the nutrients that your muscles use after an intense workout into two categories, to be more relevant.

Indeed, your body needs some particular proteins which are essential for your muscles and carbs, which are considered the fuel of your body during the training.

For instance, a sport is called “enduring” (such as tennis or running) if it consumes more carbs than others (e.g. bodybuilding). Your food consumption will, therefore, vary depending on the sport you practice.


Protein foods

best foods to eat and recover after workout


Well known by athletes, an egg is an excellent source of protein. Indeed, in 100g of egg, you can find 13g of proteins which corresponds to 26% of the daily value. Therefore, it is an essential food to stock enough proteins.



Being another essential food, chicken contains a lot of proteins (19g for 100g). We’re sure that you’ve already heard about its benefits. It’s surely one of the best foods after workout.


Protein bar

Protein bars are a very good option for training since they contain a huge source of protein. This provides an essential advantage to recover quickly as well. Indeed, it’s a snack which fuels you with needed protein in record time.



Considered as a superfood, salmon is a common fish which have a lot of benefits. Indeed, it has 20g of proteins for 100g (which represents 40% of daily values!). In addition, salmon is also one of the healthiest foods and one of the best fish that you can ever find.


Carb foods

best foods to eat and recover after workout


As most people know it, fruits are a very good option to recover while you’re doing a long session of exercises. Indeed, it is recommended to eat between 50 and 100 calories of carbohydrates every hour when you’re practicing a sport. Carbohydrate can be found in berries (such as strawberries, blueberries or raspberries), bananas or grapes.



One of the most preferred cereals in the world, rice is also well known by athletes. It is often compared to pasta with respect to what is the best food to take enough carbs after workout. Indeed, 100g of rice contains 28g of carbohydrate which represents 9% of daily values. It also contains iron, calcium, magnesium and vitamin B6. Rice should be a must-eat in your list.



Pasta is lower in calories but higher in fiber and nutrients. Indeed, it contains per 100 grams 25g of carbohydrate and 5g of proteins. It also includes minerals such as iron, magnesium, and cobalamin. We recommend that you avoid butter and some pasta sauces for a healthy life, as that can result in gaining too much fat if consumed in large portions.

Read –> Healthy fight 101: Rice vs Pasta



Food is very important to recover your muscles after intense training. However, it is not the only way to rebuild your body. Indeed, drinking water and good sleep are also essential to have perfect health as well as consuming a good amount of nutrients.

Finally, don’t forget that this is a short list which includes several best foods to eat and recover after workout. You can obviously find other foods which can help you gain enough proteins and carbs.



Sources and further readings

Newairz –>

Newairz –>

VeryWellFit –>

Bicycling –>



Categories: Nutrition

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