best muscle recovery food and drinks

Best Muscle Recovery Food and Drinks

In Castle Gym by marketing

Do you know which food and drinks are best for muscle recovery post-workout?

As long as you eat the right food and drinks after a workout, you won’t have to worry about being sore for long periods of time.

Castle Gym’s personal training team is here to give you insight into the best muscle recovery food and drinks that you should stock up on!

You will start to feel a difference in the positive effects and changes once you start eating these supplements on a daily basis.

7 Best Muscle Recovery Food and Drinks

Whole Grain Bread

whole grain bread

Carbohydrates are great for helping to prevent muscle cramps. Wholegrains will also give your body a range of nutrients including fibre, protein, B vitamins, iron, zinc, magnesium and copper.

Your muscles are primed to take in nutrients within 30 minutes of exercising. Consuming a high protein shake, or toast with peanut butter can really help to reduce pain and any discomfort.


Nuts are packed full of goodness including magnesium and protein. These nutrients are essential to help create new proteins to help aid in the repairing of your muscles.

Nuts are also great for helping you to stay healthy. They also help keep your vital organs, including your heart in working order.

Cottage Cheese

Best muscle recovery food and drinks Cottage Cheese

You might not believe it, but cottage cheese is so good for you, especially for helping to repair your muscles.

Cottage cheese helps to build and maintain muscle. Consuming as little as 3 grams of cottage cheese can begin to help with muscle recovery through your diet.

Herbal Tea

As it turns out, water isn’t the only good healthy beverage out there for you! Drinking this before a workout may also help boost your energy levels with the amount of yerba mate it contains.

Drinking this after a workout can help you to recover much faster from doing eccentric exercise than water will.


Best muscle recovery food and drinks blueberries

Blueberries are loaded with antioxidants, and they’re so easy to add to any protein shake, smoothie or breakfast.

Did you know that blueberries can help to prevent radical damage to your muscles after working extremely hard at the gym?

Start slipping these juicy little berries into your diet!


Best muscle recovery food and drinks salmon

Salmon is extremely rich in omega-3 fatty acids. The compounds in salmon give rise to anti-inflammatory eicosanoids, which are signalling molecules that are produced by oxidised fatty acids.

The fatty acids found in salmon play a large role in reducing inflammation and decreasing the production of inflammatory cytokines that are halted by fatty acids.


It goes without saying, but water is extremely good for your body and a lot of people find that they need to be drinking more of it each day!

If your body isn’t hydrated during a workout, cramps, fatigue, and dizziness will start to hit hard. If you don’t drink enough water, it can massively prolong recovery time.

You should be drinking at least 2 litres of water a day, if not more!

drink water

Castle Gym in Nottingham is one of the best gyms for giving you relevant tips and advice to help you recover quickly from any sort of muscle injury.

If you’re not sure what exercises and workouts are best for you to reach your desired goals, we have personal trainers which might be a great investment for you!

Get in touch today to find out more.