Top Muscle Recovery Foods 

By 

M.Sc. Nutrition & Dietetics

Navneet Kaur

Diet

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Packed with all 9 essential amino acids to stimulate muscle recovery.

1. egg

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Optimizes muscle growth & recovery due to its high leucine content. 

2. whey protein

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Perfect combo of carb and protein with sodium to support recovery and rehydration.

3. dairy foods

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Naturally rich in dietary nitrates that reduce inflammation and oxidative stress.

4. beetroot

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Rich source of citrulline - amino acid to boost nitric oxide activity and delay DOMS. 

5. watermelon

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Rich source of Omega-3 fats that reduce muscle soreness and facilitate repair. 

6. fatty fish

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Sweet potatoes support muscle recovery by promoting muscle glycogen replenishment. 

7. sweet potato

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Help restore electrolyte balance. 

8. spinach

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Antioxidant and anti-inflammatory in nature. 

9. turmeric