The Best Workout Recovery Foods

in Latest From Atlas Nutrition

You maintain a strict workout regimen. But are you really getting the most out of those intense lifting sessions? Unfortunately, many fitness junkies waste their workouts by failing to eat the right foods afterward.

Here are some fuel options that will prevent cramps, minimize soreness, and get you on the road to recovery following your next workout:


It’s easy to just grab a protein shake and move on with your day. Not so fast, though. Since blueberries are packed with antioxidants, they help prevent free radical damage to your muscles from a workout.

If you want to expedite the muscle recovery process, then try throwing some blueberries in the blender along with some protein powder. What else is worth mentioning about this superfood? Well, blueberries are delicious and refreshing after a challenging workout.


You know water is essential for hydration and overall wellness. Let’s dive a little deeper into the hydration piece for a moment. If the body isn’t properly hydrated before, during, and after a workout, then cramps, fatigue, and dizziness can take hold.

Now, raise your hand if you rely on a sports drink to keep you going during a workout. The little-known truth is that such beverages contain a significant amount of sugar. For most of us, sports drinks actually do more harm than good to our body.

So how much water should you drink? Our bodybuilding pros recommend about 10 ounces of water every 20 minutes. If your workouts are more intense or last for an extended period of time, then be sure to drink more.

Potassium-rich foods

Have you ever experienced muscle cramps in the middle of a workout? It’s no fun by any stretch. Here’s the thing: Our bodies lose potassium through excessive sweating and dehydration.

With that in mind, make a concerted effort to consume potassium-rich foods after a workout. You don’t have to limit yourself to bananas, either. Leafy greens, for example, should be seen as a preventative measure for muscle cramps.


A workout that involves strength training puts a great deal of stress on your body. The soreness you often feel in the morning is the result of inflammation. Rather than take a few over-the-counter pain relievers, why not pour yourself a glass of tart cherry juice?

According to the Journal of The International Society of Sports Nutrition, tart cherry juice can decrease muscle soreness and inflammation.


Here’s the most obvious recovery food of the bunch. For those who are new to bodybuilding or personal fitness in general, protein aids in the repair of workout-induced damage to muscle fibers. Protein also supports changes in muscle fibers and refuels energy sources.

Now for the million dollar question: How much protein is sufficient after a workout? The rule of thumb is to consume approximately 1.5 grams of protein per pound of a targeted body weight. If you’re at all unsure about protein consumption, don’t hesitate to ask your personal trainer or general physician.


You’d be hard-pressed to find a negative with salmon. For starters, this particular fish is rich in omega-3 fatty acids and serves as a natural anti-inflammatory. So if you’ve been searching for natural ways to reduce soreness, make salmon a regular part of your diet.

Still not sold on salmon and its health benefits? Then you’ll be missing out on a protein that’s delicious whether you choose to bake or grill it. Enjoy salmon on a bed of leafy greens and your body will thank you.

Fast-digesting carbs

Your glycogen stores are running on fumes after a workout. Refuel by consuming fast-digesting carbs such as any type of white starch or fruit. Ideally, you should consume these carbs within 15 minutes of the end of your workout.

Achieve Your Bodybuilding Goals

Here at Atlas Nutrition, we understand the importance of consuming the right foods after a workout. Our team is here to give clients the best experience when it comes to achieving their fitness goals.

There’s never been a better time to lose those extra pounds or put on lean muscle. So what are you waiting for? Contact us today to ask about the Atlas Nutrition community.