13 expert-backed foods that fuel muscle growth and recovery
Even if your reps are counted and your form is spot on, what happens after your workout matters just as much as the effort you put in during. Every sprint, stretch or deadlift causes micro-tears in the muscles, prompting the body to repair and rebuild. That process doesn't begin with your final set, but with your next meal.
Recovery nutrition replenishes energy, calms inflammation and supports hormone balance, all while helping to prevent fatigue and injury. In short, it's what allows your body to absorb the benefits of your training.
Recovery nutrition isn't about eating more, it's about eating smart. Angie Asche, expert nutritionist at Centr, suggests focusing on the three 'Rs' of recovery when considering your post-exercise meal: refuel, repair, rehydrate. 'You'll want to refuel with carbohydrates, repair with protein, and rehydrate with fluids and electrolytes,' explains Asche.
Below, an expert-approved list of 13 nutrient-rich options to incorporate into your post-workout meals.
The humble egg contains complete protein and all nine essential amino acids. Leucine plays a lead role in muscle repair, while the yolk offers vitamins A, D, E and K, along with iron and phosphorus. B vitamins stabilise energy, and healthy fats support hormone production.
'Eggs reduce fatigue and improve physical and mental productivity,' nutritionist Leticia Carrera tells Vogue . Whether boiled, scrambled or poached, they're one of the simplest ways to help fuel muscle growth and recovery via food. 2. Chicken breast
The ever versatile chicken breast delivers high-quality protein with minimal fat. It helps repair muscle micro-tears, while vitamin B6 and niacin convert food into energy. Because it's easy to digest, your body can get to work faster, absorbing nutrients without extra strain. If you're looking for no-fuss foods that fuel muscle growth and recovery, chicken deserves a spot on your menu. 3. Greek yoghurt
With fast-acting whey and slow-digesting casein, Greek yoghurt offers both immediate and long-lasting muscle support. It's also rich in probiotics, which support gut health and reduce inflammation.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Vogue Arabia
7 days ago
- Vogue Arabia
Contemplating Collagen Supplements? Here Are All The Benefits
Sometimes, being a beauty editor is a bit like being a doctor. Mention your job, and people start firing questions at you: should they take collagen? Which collagen is best? And are the health benefits of collagen really as good as they sound? This is similar, I imagine, to how a doctor might find themselves being shown any number of lumps, bumps and rashes while making polite small talk at a dinner party. Occasionally people ask other things… perhaps about red light masks, or retinol, but for the most part these days, the questions are all about collagen. And for good reason. Collagen can help with everything from improving skin firmness to strengthening weak nails and supporting good gut health. What is collagen? 'Collagen is the most abundant protein in the human body,' Hannah Alderson, BANT-registered nutritionist, hormone specialist and author of Everything I Know About Hormones: Six Steps to Optimal Health & Happiness , says. 'But it's not a 'complete' protein.' This means it doesn't contain all nine essential amino acids that constitute a protein cell. But still, it's not without its benefits. How collagen works 'Collagen acts like scaffolding – giving structure, strength and elasticity to skin, bones, tendons, ligaments and connective tissues,' Alderson continues. 'Think of it as the glue that holds everything together, from your complexion to your joints.' Nerds will appreciate that the word collagen actually comes from the Greek word for glue. Yes, there are different types of collagen both in the body and in the collagen supplements we consume. In the body, over 28 types of collagen have been identified, though there are five that we tend to concentrate on. These types of collagen appear in skin, nails, hair, bones, muscles, joints and organs. Then, when it comes to collagen supplements, there are two main types of collagen: bovine collagen and marine collagen. Bovine collagen 'Bovine collagen is derived from cows and typically contains Type I and Type III collagen,' Alderson tells British Vogue . 'These types of collagen support skin, muscles, bones and connective tissue.' Bovine collagen is found in a cow's connective tissue, bones and hide, and as with humans, it acts like a structure-supporting glue. Marine collagen 'Marine collagen, on the other hand, is sourced from fish and is primarily Type I, making it particularly effective for skin health,' Alderson explains. Marine collagen can tend to be more bioavailable, meaning it's more straightforward for the body to absorb, which can mean that it absorbs faster and more efficiently. What are the benefits of collagen? Whichever type you take, marine or bovine collagen, the list of benefits is long. 1. Skin hydration 'Collagen can help with skin hydration, elasticity and the appearance of fine lines,' says Alderson. An important thing to note, though, is that collagen can only do so much to mitigate certain lifestyle factors. Things like how much alcohol you drink, whether you smoke, if you wear sun protection and how hydrated you are can make a marked difference, too. 2. Improved bone density Bones with high density are more resilient to cracks, breakages and fractures – all important things as you age. A 2018 study of post-menopausal women found that certain collagen peptides significantly increase bone mineral density. Other studies have shown that collagen can help increase bone density in people with diagnosed osteoporosis or osteopenia, both bone disorders caused by a loss of density. 3. Stronger nails If weak, flaking nails are one of your biggest pet peeves, collagen could help restore them to their former glory. 'As the most abundant protein in the body, collagen is essentially the building block that keeps skin firm and elastic and supports healthy hair and nails,' says Vida Glow founder Anna Lahey. 4. Gut-lining support 'Collagen can help support the integrity of the gut lining, though more research [in this area] is needed,' says Alderson. The gut lining is a semi-permeable layer that controls what passes through the gut and into the bloodstream. For example, the nutrients from food, electrolytes and water are things that should pass through the gut lining and into the bloodstream. Things like bacteria and toxins, though, absolutely should not. When the integrity of the gut lining is compromised, it can become lax and let these harmful substances into the bloodstream, triggering inflammation. Collagen can help this mucus layer work as it should. 5. Joint comfort and mobility Stiff, aching joints are something that collagen can help alleviate, says Alderson, particularly in 'active or ageing individuals'. However, as with all collagen benefits, the only way to truly reap them is through consistency.
Vogue Arabia
17-07-2025
- Vogue Arabia
This 5-Minute Plank Routine Will Sculpt Your Body in 3 Weeks
How about starting your day with 5 minutes of plank exercise? That's what coach Nathalie Errandonea-Mewesfounder of fitness platform NRG BarreBody whose classes promise to give you "the elegance of a ballerina (Nathalie is a former ballet dancer) and the strength of an athlete". "Plank exercises are essential for strengthening deep muscles, especially the abdominals and back," she explains. They improve posture and reduce the risk of injury. By practicing regularly, we gain stability, tone and efficiency in her daily movements." By following a planking routine 3 to 5 times a week, for between 5 and 10 minutes, the first results can be seen on the body in 3 to 4 weeks, "with a firmer stomach and straightened posture", she details. "If you continue, you'll get better muscle definition in the trunk. This not only strengthens your physique, but also your self-confidence." On the program, then: "10 different variations of planks, 30 seconds each, 5 minutes to strengthen and shape your figure for summer." Practised in the morning, these exercises gently awaken the muscles, while establishing a regularity that will enable lasting results to be drawn without spending too much time on them, according to the coach. 10 plank exercises for rapid strengthening This move strengthens the core and shoulders while improving flexibility, stability and circulation. Start in high plank position: Hands under shoulders, body in a straight line from heels to head, abs engaged. Switch to downward dog: Push into hands, hips up to form an inverted "V", heels down. Return to plank: Bring the weight forward, shoulders over wrists, hips in line with for 30 seconds. 2. Bent-knee plank This movement strengthens the glutes and hamstrings, while challenging the core and stabilizing the hips. Start in a plank, knees bent close to the ground, arms straight, back straight, abs engaged. Extend one leg backwards in an arabesque, keeping your hips stable and straight. Bend the knee of the raised leg (towards the chest), then fully extend it again. Repeat for 30 seconds (15 seconds each leg). 3. High hip with rotation This movement improves hip mobility while strengthening the obliques and core stability. Start in high plank, hands under shoulders, body aligned, abs engaged. Bring one knee toward your chest, balancing on the other leg and hands. Gently turn your torso from left to right, opening your hip on the side of the raised leg. Alternate the movement, controlling the rotation and engaging the for 30 seconds (15 seconds each leg). 4. High hip with body-weight shift This movement strengthens the shoulders and core, and improves dynamic body coordination. Start in high plank, hands under shoulders, body straight, abs engaged. Bend both knees, keeping your back straight, then slowly shift your body weight to your feet. Regain momentum to push body forward, returning to high plank position, shoulders in line with wrists. Repeat movement: 30 seconds. 5. Lateral high plank This movement improves thoracic mobility while strengthening the obliques and lateral stability of the trunk. Start in high plank on one side, hand directly under shoulder, body aligned, feet stacked or slightly staggered. Twist your free arm under your body (Thread the Needle), keeping your hips elevated. Bring arm back to starting position, maintaining movement: 30 seconds (15 seconds each side). 6. Lateral hip on elbow This movement strengthens the hip abductors and obliques, and improves the body's lateral stability. Start in side plank on one elbow, elbow under shoulder, body aligned, feet stacked or slightly staggered. Slowly raise the outside leg upwards, keeping the body stable. Lower the leg gently without lowering the the movement for 30 seconds (15 seconds each side). 7. High hip with arms behind the back This movement develops core stability and strengthens the shoulders, while improving body balance. Start in high plank, hands under shoulders, body aligned from heels to head, abs engaged. Raise one arm and place it behind your back, keeping shoulders and hips stable and well aligned. Hold the position, without letting the body tilt or the movement: 30 seconds (15 seconds each side) 8. High plank with raised leg and fold-out This movement strengthens the glutes and hamstrings, and improves core and hip stability. Start in high plank, hands under shoulders, body aligned, abs engaged. Lift one leg back, keeping foot pointed and leg straight. Bend the knee of the raised leg (heel towards buttocks), then extend it again (fold out), keeping the raised leg arabesque. Keep hips and trunk stable for 30 seconds (15 seconds each side). 9. High hip with arabesque leg This movement strengthens the glutes, engages the core-stabilizing muscles and improves hip mobility. Start in high plank, hands under shoulders, body aligned, abs engaged. Raise one leg backwards in an arabesque (straight leg slightly raised). Bend the knee of the raised leg, bringing the knee towards the chest. Re-extend the leg behind you in arabesque, keeping control and stability of the the movement: 30 seconds (15 seconds each side). 10. Back elbows This movement deeply strengthens the abs and shoulders, while improving postural control and core stability. Start in a forearm plank, elbows under shoulders, body aligned from heels to head. Gently rock forward, rolling on your toes, shoulders slightly in front of your elbows. Move backwards, bringing the weight back towards the heels while keeping the body straight. Repeat for 30 seconds.
Vogue Arabia
28-06-2025
- Vogue Arabia
Move Over Snail Mucin, Beef Tallow is TikTok's Latest Skincare Obsession
Much of caring for your skin in the 21st century entails experimenting with trending ingredients and techniques, no matter how bizarre they sound. Snail mucin, bee's venom, salmon DNA, dragon's blood… in the name of skincare, it shall be tried and tested. Recently, the realm of SkinTok opened its gates to yet another viral ingredient known as beef tallow — and unlike dragon's blood which has nothing to do with slaying the mythical creature, beef tallow has everything to do with the farm animal. What's the beef? 'Beef tallow is a type of fat obtained from the fatty tissue of cows, typically from areas around the kidneys or loins known as suet,' explains Dr Madhuri Agarwal, founder and medical director, YAVANA Aesthetics. 'After processing, it becomes a solid, creamy fat rich in saturated fatty acids and vitamins A, D, E, and K.' What makes it popular is its fatty acid profile, which is rather similar to human sebum, which is suggested to help support the skin barrier, reduce dryness, and aid in skin healing. This now viral skincare ingredient, however, isn't a recent discovery. According to the founder and medical director at Epione Medical Corporation and Hollywood's go-to cosmetic dermatologist, Dr Simon Ourian, beef tallow dates back to ancient civilisations. 'They were onto something, but they also didn't have access to the dermatologic science we have today,' he says. The skin benefits Just like snail mucin, beef tallow is perceived as a 'natural' ingredient that can aid in treating the skin, and that's what makes it popular even today. 'People are drawn to it for its simplicity and nostalgic appeal — it's unprocessed, rich, and feels natural,' Dr Ourian states. Think of it as a whole-fat moisturiser, adds Dr Agarwal. Rich in palmitic, stearic, and oleic acid, as well as linoleic acid, it is said to deeply hydrate, repair the skin barrier, and reduce irritation, particularly for dry, sensitive, or eczema-prone skin. Safe for all? …not without limitations! While beef tallow is beneficial for individuals with dry or reactive skin, there are potential risks and side effects for others. 'It's very occlusive,' warns Dr Ourian. 'This means that it can clog pores, especially in those with oily or acne-prone skin.' Its non-comedogenic nature can even exacerbate skin conditions such as acne or folliculitis — quite contrary to the acne-reducing properties TikTok seems to be promoting.
