10 Foods Hacks That Will Boost Your Muscle Recovery

4 mins read
foods that boost muscle recovery

After exercising, your body will definitely feel sore and achy. If you did not consume the right food, it will take longer for the recovery process. Hence, we will share you 10 foods hacks that will boost your muscle recovery:

1. Bananas

When you just finished exercising, your body will definitely feel sore and thirsty. We need to consume something quick to recover wasted energy. Studies found that banana can boost the process of muscle recovery if you consume it after workout.

Bananas are very rich in carbohydrates, potassium, vitamin B6, vitamin C, magnesium, and fiber. Not only can to restore energy, if you have problems with muscle pain and cramps, you can also overcome them with bananas. This is because potassium is an important element in helping the recovery of damaged muscles. If you want more nutrition, you can also drink a smoothies with protein.

2. Herbal Tea

Tea is known as one of the drinks that are useful for detoxification. Tea can help to remove toxins and other harmful substances in the body. If you want your body to recover faster after exercising, you can also drink tea.

Tea is a natural antioxidant that can prevent muscle damage and repair it after working out. In addition to making muscles recover faster, tea can also increase a person’s metabolism. The higher your metabolism, the more calories you can burn during exercise.


3. Turmeric

After finished exercising, the body needs food that can be consumed immediately. Any food consumed at the end of exercise can be absorbed by the body quickly. So it is necessary to pay close attention to what foods to eat. Make sure to consume foods rich in nutrients to restore energy and recovery.

One example of a food that you can choose is turmeric. If you have a problem in terms of long recovery duration, turmeric is the answer. Turmeric has an anti-inflammatory function. You can apply turmeric powder to vegetables, add it to curries, soups, rice, juices, smoothies, and milk.

4. Sweet Potato

Sweet potato can be a substitute for white rice. In addition to being very easy to find, sweet potatoes contain what is called carbohydrates. Carbohydrates are needed by the body as a source of energy. Suitable for food before and after exercise.

After exercise, the body will definitely need something called glycogen. You can consume sweet potatoes shortly after exercise. The complex carbohydrates in sweet potatoes as well as vitamin A and potassium can help the body recover faster. The way of processing depends on your taste, you can burn, mashed, or roast.

5. Oatmeal

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Oatmeal has been widely recommended to eat because of it benefits. The easy way to cook also adds to the reason why oatmeal is a favorite food for some people. It is suitable to be eaten as breakfast, snack, dinner, and also after exercising.

High in fiber and carbohydrates, oatmeal can be combined with a variety of other foods. You can add eggs, fruit, milk, blueberries, carrots, and vegetables. By combining it with other foods, it will boost the body in terms of muscle recovery after activities.

6. Salmon

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Looking for foods that are suitable for recovery after exercise, of course you have to include salmon. Indeed the price of salmon is not cheap for some people. However, this one fish is very rich in nutrients so it must be consumed at least once a week. Otherwise, you’ll be skipping omega-3 fats, protein, B vitamins, potassium, and selenium.

The omega-3 fats in salmon can help reduce inflammation in the body. For potassium, potassium can help to replace the body’s electrolytes lost during exercise. Do not forget the protein from salmon is an important key foods to repair boost and recovery of damaged muscle cells.


7. Spinach

Green vegetables contain lots of vitamin A, vitamin C, vitamin K1, iron, calcium, potassium, magnesium, and fiber. Vegetables such as spinach can be one of the vegetables that you can eat after doing strenuous activities.

When you exercise, your body will sweat and need to recover. Spinach is high in potassium and magnesium, which is an important key to restoring the body’s electrolytes. Therefore this vegetable can help the body recover faster. Can be consumed as a salad, pasta, and dinner. The ease of processing spinach is an additional reason why you should not skip this vegetable.

8. Cottage Cheese

There are so many kinds of cheese because cheese can be made from many different ingredients. These different ingredients are what make the taste of cheese unique and of course it will also affect the price. Maybe you’ve often heard of cream cheese, parmesan, and mozzarella. But have you ever heard of cottage cheese?

Cottage cheese is cheese that is commonly used for making and cooking. Suitable mixed with foods such as lasagna, cheese cake, tuna, beef sandwich, and others. Cottage cheese has a high source of protein so it is suitable for consumption after exercise. Want to be mixed with heavy meals or snacks is also suitable.

9. Eggs

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It is no secret that the key to a fast body recovery is to consume foods that contain protein. There are many examples of foods that contain protein. Take one of the easiest examples, eggs. The size may be small, but the nutrition is very high.

Those of you who experience muscle pain due to exercise can consume eggs as a post workout. With protein from eggs, the body can recover faster than usual.

10. Milk

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There are also many kinds of milk depending on what people want to target. However, regardless of the type of milk, milk is very important in helping the body recover after exercise.

Cow’s milk, low-sugar high-calcium milk, and protein milk you can consume after exercising. After exercise, the body absorbs nutrients very quickly from the food eaten. If you can not immediately find any food, milk is also one of the options. Since protein can speed up recovery, you can aim for protein milk. If it’s too expensive, you can consume low-sugar high-calcium milk.


Apart from this, you should also pay attention if your muscle is still not growing. Maybe you’ve been exercising too much. Check out the sign here.