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.
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