13 expert-backed foods that fuel muscle growth and recovery
“Greek yogurt has almost double the protein of ordinary yogurt and less carbohydrates,” explains clinical nutritionist Heather Hodson, RDN, CDCE at Nyu Langone Health To Vogue. It is one of the few post-training foods that feed muscles growth and recovery And GOTT as a dessert.
# 4 Quinoa
Small but stacked, quinoa contains a serious nutritional punch. As a rare full -based full -based protein, it delivers nine essential amino acids, as well as complex carbohydrates that fill the glycogen reserves and energize recovery. It is also rich in magnesium and iron, key players in muscle function and repair.
“This grain -shaped seed is one of the rare complete sources of vegetable proteins providing about eight grams per cup,” explains Alya Barmmer, MS, RDN, LDN and founder of Fullwell Fertility, in Vogue. It reaches all the right notes: protein, power and recovery support.
# 5 salmon
The salmon offers more than protein. It is rich in omega-3 fatty acids which reduce post-exercise inflammation and support joint and heart health. B vitamins improve energy metabolism, while high -quality proteins help muscle repair.
“The salmon has many advantages for body health and brain thanks to its omega-3 content,” adds nutritionist Jessica Shand to Vogue. Grill or cook with a side of green vegetables, and you have a plate that pulls the double service.
# 6 sweet potatoes
These complex carbohydrates are fuel and function. Sweet potatoes help to restore glycogen stores exhausted during training, while potassium supports the nerve and muscle function. Vitamin A facilitates the repair of the tissues and the copper supports the enzymatic function. If you are looking for foods that feed muscle growth and recovery while satisfying your carbohydrate desires, start here.
# 7 spinach
It may not be like gym food, but spinach works behind the scenes to support muscle function. Magnesium plays a role in protein synthesis, iron improves the circulation of oxygen and calcium maintains smooth contractions. Add a dose of antioxidants to reduce inflammation and nitrates to improve endurance, and spinach proves its value on any post-training plate.
# 8 Cottage cheese
Cottage cheese offers a constant flow of casein protein which digests slowly, nourishing the muscles for hours after eating. It also contains calcium, potassium and sodium – key for hydration and muscle performance. “A portion to a cup offers a solid blow of 25 g protein minerals and muscle support”, Dr Federica Amati, chief nutritionist at Zoe, tell Vogue. For evening training, it is one of the best foods that feed muscles growth and recovery while you sleep.
Lactrum protein # 9
Rapid to digest and rich in BCAA, Lactrum protein is a reliable option when you need a fast portable recovery correction. Leucine in particular triggers the repair of the muscles, which makes it particularly effective after high intensity sessions. “Lactrum provides an easy way to increase your protein intake if you are unable to consume adequate quantities via Whole Foods alone,” explains Samantha Dieras, RN, DCN, director of ambulatory nutrition services at Mount Sinai Hospital in New York, in Vogue. Lactoserum may not replace a full meal, but it is a powerful addition to your food arsenal that feeds muscles growth and recovery.
# 10 Avocados
Their reputation can be adjacent to brunch, but lawyers offer real advantages of recovery. Monounsaturated fats support the production of hormones, including testosterone and growth hormone. Magnesium and potassium help prevent cramps, while vitamin E protects stress cells. They are rich in nutrients, satisfactory and infinitely versatile.
# 11 tofu and tempeh
These soy -based staples are among the few sources of complete plant protein. The tofu is soft and adaptable, while templeh fermentation supports digestion and absorption of nutrients. The two offer iron and calcium, supporting the endurance and bone health. Whether jumped or toasted, they hold the blows among the foods that feed muscles and recovery, especially for vegetarians.
# 12 beans
The beans combine proteins, complex carbohydrates and fibers, all in an affordable whole. Leucine helps stimulate muscles repair, iron with oxygen administration and magnesium and contraction of magnesium and potassium. Added fiber promotes intestinal health, making beans a functional option for recovery and general well-being.
# 13 Brown rice
Brown rice can be basic, but it is effective. It offers complex carbohydrates to reconstruct energy, fibers for stable blood sugar and B vitamins to convert foods into fuel. Although it is not a complete protein, it goes well with lenses or tofu to complete your post-training plate. If you build meals around foods that feed muscles and recovery, brown rice is an intelligent base.
