Five Post-Workout Foods for Muscle Recovery

A good workout can fill your body with healthy endorphins and energy. The downside is that it can also leave you feeling sore afterward. All that stretching, lifting and running can limit your movement the next day.

The reason why your muscles might feel sore after working out is because you are putting stress on them. This stress is causing tiny tears in muscles that can cause discomfort that can leave you calling a Thrive Wellness Omaha

These microscopic tears are a regular thing when you put your body through a tough workout. Putting your body through change can help you become stronger, increase muscle growth, lose fat and become healthier. 

Why is muscle recovery important?

Sometimes people assume that the only way to reach their weight loss goals is by working out every day. Putting stress on your body and not allowing it to recover can cause an injury. 

Common workout injuries include muscle strains, stress fractures and runner’s knee, just to name a few. 

Thrive Wellness Omaha experts suggest spreading out your workouts throughout the week and taking recovery days. To increase your energy after a workout, try eating healthy foods that replenish your energy and help your muscles recover. Also, do not forget to drink plenty of water!

Five Post-Workout Foods for Muscle Recovery 


One food that you should add to your post-workout recovery is spinach. This superfood is part of the cruciferous vegetable group. These types of vegetables are full nutrients (like Vitamins B, C, and A) that help prevent inflammation. Enjoy spinach in a shake or salad after your workout. 


Blueberries and raspberries are not only good for topping your ice cream. They can also be your secret weapon to speedy muscle recovery. Fruits contain antioxidants that help your muscles repair, but berries contain the most antioxidants. On top of that, blueberries and raspberries have carbohydrates that can replenish your energy. 

Green tea

For those days, when you are not feeling hungry, drink a cup of green tea. It is full of antioxidants that can help fight inflammation and reduce soreness. You do not have to feel guilty about drinking it because it can also help with your weight loss journey. Plus, it also gives your immune system a boost and reduces your risk of a heart attack or stroke. 


Bananas are also a simple way to reduce soreness after workouts. This fruit contains potassium and carbohydrates. The potassium can help rebuild muscle that is damaged from your workout. Plus, carbohydrates restore glycogens that rebuild the muscle damage. 


Whether you steam it or grill it, salmon is a tasty food that can help muscle recovery. This fish is full of protein that can help rebuild damaged muscle fibers. Helping you feel less sore the next day and preparing you for your future work out. 

On top of eating these five post-workout foods, schedule a chiropractic appointment. Our Thrive Wellness Omaha professionals can help you relieve those muscle aches and pains with an adjustment. They can also help with nutritional counseling. Contact us to start a speedy recovery. 


We’re Wisniewski Chiropractic, part of the Thrive Wellness Omaha network. Dr. Wisniewski is an expert in chiropractic care. We believe in healthcare that relies less on medication and more on  prevention through the use of proper diet, exercise and patient education. Our chiropractic services follow a three-part plan: relieve your pain first, address the root cause, and make a plan for your future wellness.