Nutrition is essential to every aspect of the health journey, including muscle recovery. Food becomes fuel when we eat intentionally. By fueling your body strategically, you’ll maximize muscle recovery time and gain strength more efficiently.

Planning your nutrition to support muscle recovery requires understanding the value of each macronutrient and determining what to consume before, after, and even during the days following a workout. Let’s dig in. 

Macronutrients

Prioritizing muscle recovery means eating foods with a balance of macronutrients. The three macronutrients are:

• Protein: Eggs, fish, poultry, nuts, beans, lentils, etc.

• Carbohydrates: Broccoli, sweet potatoes, whole-grain pasta, brown rice, oats, fruits, etc.

• Fats: Avocados, nuts, seeds, olive oil

Pre-Workout Nutrition

Before a workout, the goal is to increase energy levels and maximize your body’s ability to build muscle—making protein and carbohydrates the best options for efficient muscle recovery.

Protein

High-quality, lean proteins support muscle gains. Depending on your workout schedule, there are several excellent protein sources for all times of the day. Consuming more protein before a workout will reduce the amount you’ll need once it’s over. Protein sources are best consumed one to four hours before your workout.

Carbohydrates

Carbohydrates are essential for ample energy ahead of a workout. Carbohydrates are broken down into two categories: complex carbs and simple carbs. Complex carbs support exercise efficiency best two to three hours before, and simple carbs 30 to 60 minutes before.

Just Finished My Workout, Now What?

During a workout, your muscles expend their glycogen stores. After a high-intensity workout, it's vital to replenish glycogen and muscular proteins. This is when your nutritional choices can have a massive impact.

Following a workout, consuming healthy carbohydrates and lean proteins enables your body to increase muscle growth, decrease muscle breakdown, restore glycogen, and recover quickly. 

Protein gives your body the amino acids it needs to rebuild the lost protein and new muscle tissue post-workout. Eating sufficient protein in three-hour increments throughout the day is recommended, but its impact on recovery peaks within two hours after a workout.

Carbs specifically support glycogen replacement and work best when consumed alongside protein at a three-to-one ratio (carbs to protein).

Ultimately, these rules of thumb apply daily when you live an active lifestyle. Consuming sufficient protein and carbohydrates before and after a workout is crucial to muscle retention and recovery.

Let’s Talk Honorable Mentions

When we think of healthy, lean proteins, most think of chicken and fish. Similarly, carbs often make us think of rice and grains. But some superfoods (and drinks) other than the obvious can support muscle recovery.

• Dairy products: Milk is high in protein and carbohydrates—making it the holy grail for muscle recovery

• Blueberries and raspberries: Berries contain healthy carbohydrates, along with antioxidants that aid in recovery

• Watermelon: Watermelon juice is an excellent option pre-workout; it contains L-citrulline, which can reduce muscle soreness when consumed before a heavy lift session. 

Learn What’s Best for You

Everyone is different. While there are predictable factors known to aid in muscle recovery, what works best for your gym buddy may not work at all for you. A Marek Health discovery call is the perfect way to jumpstart your health journey!

Disclaimer: This blog post is intended for informational purposes only and should not be considered medical advice. Consult with a healthcare professional before making any changes to your wellness routine.