What Are The Best Foods For Fast Muscle Recovery

As a fitness enthusiast, getting injured sucks. Even if you just recently sustained injuries or maybe coddling an annoying injury for a while now, it can be frustrating and demoralizing when you find it so difficult to train as much as you wanted to.

muscle recovery

Studies have shown that cool compression, massage, elevation, strength work, and adequate rest are successful means of tackling injuries and might require a considerable amount of time to get completely healed. But is there anything called a magical food that can speed up your muscle recovery rate? Are there some top foods you can stock during your injury waiting period to decrease your healing time?

Just relax; all your questions will be answered. This article will open your eyes to the best foods and vitamin supplements your body needs for a faster and complete muscle recovery.

Muscle Soreness, Why Do I Have It?

Exercise is quite beneficial to the body, but the soreness and pain often developed as a result of the increased physical activities are something more than we bargained for.  If you change your workout routine, begin a new workout program, kick up your workout intensity or increase the amount of time spent on your regular workout program, the chances are that you will get sore the next day. This is because you are working your muscles than what they are used to.

This, in turn, causes a microscopic tear in your muscle fibers, which could be the main reason why you are experiencing pain, stiffness or soreness in your muscle the next day after working out. Other causes of muscle pain include fatigue, poor flexibility and not properly warming up the body before performing physical exercise.

Who Can Develop Muscle Soreness?

Of course, anybody can! Including those who are new to the fitness world and those who have been working out for years. It can be disheartening especially to those who are new to the fitness world and may discourage them from getting fit. But the good news is that the stiffness and soreness will eventually reduce as your muscle adapt to the workload being placed on them.

Muscle Injury – How Long Do They Last?

Now that you have developed muscle soreness, you must be thinking or asking yourself “how long will this pain last?” When will I be out of this horrible situation? The longevity of muscle soreness depends on the severity of the tear or damages to the muscle fibers.

muscle recovery

Grade 1 and 2, as shown in the picture above, represents a mild and moderate muscle strain. These types of muscle strain usually take a few weeks to heal. A more severe muscle injury or tear (grade 3) can take months before they completely go away.

Muscle Strain Treatment- Drugs or Food?

Most athletes and fitness enthusiasts with injuries tend to switch to drugs to ease their muscle pain and train more. While drugs can effectively reduce pain, but the use of drugs for muscle recovery is not the best way to go. Studies have shown that drugs like ibuprofen and sodium naproxide can produce significant side effects. Food, on the other hand, produces the essential nutrients for muscle recovery and growth, and it is considered a better option for total recovery.

Foods That Aids Fast Muscle Recovery

muscle recovery

Although most muscle soreness can be treated at home, why would you be waiting for weeks and months when there are foods and supplements you can simply take to speed up your muscle recovery? Some of the top foods to take for a faster muscle recovery are discussed below.

Protein Rich Foods

One of the most important nutrients to take shortly after working out or after getting injured is protein. It is important to shift from high carbohydrate diets to high protein sources especially when you are injured. This is because your body demands for protein will automatically increase when you are injured since protein is required for the muscle cell and tissue repairs.

The quality of the protein intake during this period determines how fast and how well the muscle recovery will be. This is where protein supplements come in. They are easy to use; they provide essential amino acids which are rapidly absorbed by the body.


The Branched Chain Amino Acids (BCAAs) is one of the most common available supplements for easy and quick muscle recovery. It is made up of amino acids (Valine, Isoleucine, and Leucine) that are present in regular protein structures. This supplement accelerates amino acids absorption into the body, reduces muscular strains, and promotes muscle growth while speeding up the recovery process. Taking this supplement will also serve as a preventive measure against muscle catabolism.

Omega-3 fatty acids

Omega-3 fatty acids can reduce muscle inflammation to the extent that pain-relieving drugs may no longer be required. Consuming foods that are very rich in omega-3 fatty acids such as fish oil, walnuts, and salmon will reduce the swelling around the strained muscle. This will reduce pain and hasten recovery.

Food Rich in Magnesium

Magnesium is another mineral supplement that speeds up the recovery processes. It is needed by the body in a considerable amount especially during injuries to relax the muscle. During physical activities, magnesium is expelled through sweats or urine. Inadequate quantity of magnesium in the body could result in pains and muscle soreness. It is therefore important to consume foods (such as oatmeal, spinach, cashew) that will provide your body with the essential dose of magnesium.

Food Rich in Vitamins

The roles of vitamins in muscle recovery cannot be overestimated. Vitamin A, B, C, D, and E improve collagen synthesis for a fast muscle repair. They also reduce muscle inflammation, remove lactic acids, help in protein and amino acids metabolism, and stimulate the growth of new muscle cells. Fruits like citrus, carrots, strawberry, pineapples, and foods like milk, Salmons, meat, wheat, etc. are few sources of vitamins for a faster muscle recovery.


In a nutshell, these are essential foods for a faster muscle recovery. These foods have been tried and trusted by various active people from the basic gym rat to sports players down to professional runners. However, it is important to follow a good recovery plan along with this basic recovery foods, and supplements to have the best result. Remember, this essential recovery foods and supplements will not only help you recover in time but will also help maximize your performance.

photo credit: http://www.turnerequinesportsmed.com/muscle-injury-detection-and-therapies/

photo credit: http://www.active.com/nutrition/articles/5-vitamins-to-aid-muscle-recovery


Editors notes: For more great tips on the most effective way of gaining muscle, check out this great article!


The following two tabs change content below.
Gregory is a chief editor at ConstructMuscles.com. He spends half of my time on his blog while the other half on being a physical fitness trainer. Believing in the great benefits of bodybuilding and fitness to the body, he has been motivated to become a fitness enthusiast. Stay Connected to him on Twitter.

Latest posts by Gregory Brown (see all)

1 Response

  1. March 10, 2020

    […] protein and the brilliant omega-3 fatty acids. These are two key nutrients to aid in building and repair muscle tissue. We cannot forget any other nutrients as well: – Vitamin D – B12 – Selenium and […]

Leave a Reply

Your email address will not be published. Required fields are marked *