Post-workout nutrition can make or break your fitness goals. As they say, abs are made in the kitchen. This means that the food you ingest before and after your workout should bolster the physical feats you want to achieve.

If you are looking to level up your fitness goals, improving your muscle’s recovery time is imperative. Thankfully, you do not need fancy supplements to achieve optimum muscle recovery. Below are a few foods that can help you achieve your goals:

Pop ‘Em Blueberries

It can be tedious to cook a meal after working out. You are already tired, and the last thing you want is to stand next to a hot stove. For times like this, a protein shake is your best friend. Quick, easy and filling – it is the best way to end a great work out session.

In order to ensure that your protein shake contains all the vitamins and mineral your muscles need to recover, pop a few blueberries into your smoothie recipe. Blueberries are known to be antioxidants. They help prevent free radicals from taking a toll on the proteins in the muscles you just worked out.

Moreover, according to a study conducted by the Journal of International Society of Sports Nutrition, blueberries can help hasten muscle recovery post-exercise. This means that these delicious summer treats can ensure that you get to stick to your workout schedule.

Oh, My Sweet Cherry (Pie)!

Regular intense exercise can take a toll on your muscles. The right exercise gear and proper nutrition can lessen the damage.

Lifting heavy objects can cause damage to your body especially if you are not supplementing your training with proper nutrition. Truth be told, bulking up entails a little bit of strain on your joints and muscles. In order to lessen the impact of your work out, drinking a glass of tart cherry juice after your gym session is the way to go.

According to a study conducted by the Journal of the International Society of Sports Nutrition, tart cherries can alleviate the onset of soreness and inflammation. It also reduces fatigue after a particularly difficult work out.

Do Not Forget to Hydrate

You have heard it before – drinking water is incredibly important. It is instrumental in almost every bodily function. From your hair to your bowels, water plays a part in ensuring that every process works out smoothly.

Unsurprisingly, keeping hydrated can also aid in muscle recovery. Your body needs water in order to transport essential nutrients to every cell in your body. It helps replenish the protein and glycogen in your muscles that were lost during heavy the physical activity.

Remember that eating the best and most nutritious diet would be rendered useless if you are constantly dehydrated. The nutrients would not reach their intended destination.

Avoid the DOMS with Nuts

Have you ever felt sore a day after you worked out? You leave the gym feeling fine, you fall asleep and, in the morning, your body feels like it was run over by a car. That is delayed onset muscle soreness or DOMS.

Aside from being an excellent source of fat and protein, nuts are rich in omega-3 fatty acids. Omega-3 is known to penetrate deep in the muscle cells and reduce inflammation.

Nuts are a great substitute to healthy sources of protein like salmon and sardines especially for vegans. They provide just as much protein and omega-3 as their fishy counterparts. So next time you are preparing a salad, why not fancy it up with a few crushed nuts?

Mama Chia (Seeds)!

There is no denying how important protein is for your fitness goals. When you exercise, your muscles get torn and damaged. Especially after a rigorous session at the gym, consuming enough protein can help repair, rebuild, and grow your sore muscles.

Protein is often associated with a thick slab of steak or a piece of steamed chicken breast. If you are new to the vegan lifestyle, finding protein alternative can be a daunting task. Thankfully, you have options.

Enter – chia seeds.

Chia seeds, which originally hails from Mexico, have been all the rage in the superfood community in the last few years. These unassuming edible seeds are incredibly rich in protein – think, 10 grams per serving! It doesn’t hurt that it is also a powerful antioxidant that can help you stay young, improve your digestive health, and boost your metabolism.

Starting your fitness journey can be difficult and confusing. It is no reason to be discouraged. It is important to remember that the right nutrition is just as pivotal as maintaining a regular exercise regimen.


Minding your post-workout food can make it easier for you to achieve your fitness goals. With the list above, there shouldn’t be any more guesswork when it comes to your post-workout food plan.

Author Bio:

I love to improve my home surroundings with little home improvement projects from time to time. I share my tips and experience in managing garage, home and improve your health at Equipment Area.