Best Foods for Muscle Recovery: Repair, Rebuild, Repeat

Recovery food doesn’t have to be complicated. The best foods for muscle recovery give you protein to repair, carbs to refuel, and micronutrients that reduce soreness so you’re ready for tomorrow’s training.

Eat real food most of the time and keep it simple.

Top picks

Lean meats or tofu, Greek yogurt, eggs, rice or potatoes, oats, berries, citrus, leafy greens, olive oil, and nuts. Bonus: tart cherries and omega‑3s may help with soreness.

Make a plate

Protein + colorful produce + a fist of carbs + a little fat. Drink water steadily and add electrolytes when needed.

Keep training smart

Food works best when your plan does. Download our free e‑book on functional strength for a strength framework, and pair it with a no‑gym plan for consistent, at‑home sessions.