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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Recover better and train harder. The 30–120-minute window is crucial for recovery. Aim for carbs with protein & antioxidants post-workout.
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It contains all nine EAAs, plus choline and B vitamins, with approximately 20 g protein/2 eggs restoring amino acid balance quickly.
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Rich in omega‑3, DHA reduces inflammation and speeds up repair, with approximately 22–25 g of protein & vitamin D supporting muscle regeneration.
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Food sources of vitamins A and C, fibre & slow-digesting carbs help replenish glycogen without insulin spikes.
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With approx. ~10 g Greek yogurt protein & antioxidants from berries. This inflammation-fighting combo supports recovery
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With a 3:1 carb-to-protein ratio for optimum glycogen recovery, it contains calcium, potassium, and natural electrolytes.
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With approx. 12 g casein protein provides slow-release overnight; it helps combine complex carbs (fruit) and dairy protein.
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Nitrate-rich spinach boosts blood flow and oxygen delivery; these antioxidants help reduce oxidative muscle wear.
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With a balanced mix of nuts (protein/fats) and dried fruit (carbs), it is ideal for pump recovery during or after long sessions.
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Try to pair at least three of these foods after workouts to optimize recovery.
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