Best Foods For Muscle Repair

What Are Some Good Foods For Muscle Repair?

There are a lot of foods out there to reach for after a big workout.  But are those foods giving you the nutrients you need to heal and repair your muscles?  In our article, we’ll be looking at some of our favorite foods for muscle repair, and discuss why we think they’re so important to healthy, growing muscles.  If you’re looking for recovery more on the post-workout supplement side, check out our article by clicking the link.

Best Foods For Muscle RepairSimple Carbohydrates

After a workout, your energy levels drop off considerably. Because, when you repeatedly do exercises, your body uses a lot of sugar for that energy. So, post-workout, your energy levels are lower than ever. And, that can make it hard to go about your day. That’s why one of the best things to eat after your workout is carbohydrates that break down easily. For example, fruit or anything with white starch in it. That could be bread, rice, or even pasta. Simple carbs restore your energy levels and blood sugar quickly.


We have all probably heard at this point how important protein is for the muscles. In fact, besides water and nutrients, this is the most important thing for muscle repair. Because, your body uses protein to repair broken down muscle fibers. Basically, when you work out, you’re putting tiny tears in your muscles. That’s the soreness you feel post-workout and the day after. But, protein fills in these tiny tears, which helps muscles bulk up. So, it’s important to be consuming the proper levels of protein. It should be around 1.25 and 1.5 grams of proteins per your target body weight.

Omega 3’s

Anything rich in Omega 3’s is good for your body. But it’s also great for building up lean muscle mass. Because, Omega 3’s actually help get rid of inflammation in the body. When you work out, all the movement in your muscles causes tears, as we just discussed. Well, these tears also cause inflammation in the muscles, which is another reason you’re probably sore the next day. Basically, your body needs to calm down and rebuild itself, which is what Omega 3’s do. So, things like Salmon and walnuts help soothe that inflammation and promote faster recovery.

Cottage Cheese

Though all cheese is a great source of protein, this in particular can help rebuild your muscles. Because, this is rich in casein protein. And, that’s important because it’s a slow digesting protein. In fact, it’s the slowest one available, which helps your body break it down easier and use it to repair muscles. In addition to that, it prevents your muscles from being used as energy during the night. Because, we all naturally fast while we sleep, but our bodies still need energy. This helps give it energy so your body doesn’t breakdown muscles for fuel.


This is good for your body in general. Because, spinach is high in vitamins and minerals that protect your body from diseases. In addition to that, it contains a lot of antioxidants that can keep your cells safe from free radicals. Free radicals breakdown cells over time, so you could be losing some muscle to that. But, spinach can stop that from happening. Spinach is also full of glutamine, which is an amino acid. This amino acid promotes lean muscle growth in the body, so it’s great to eat after a workout to amp results. Finally, spinach is high in potassium, which can stop muscle cramps from happening.


If you just go for protein after a workout, your body is going to be missing vital nutrients that make all the difference. So, if you add berries into your post-workout diet, you can cover most of what your body needs. Because, berries, especially blueberries, are full of antioxidants. And, these help keep your muscle cells from breaking down from free radicals. Free radicals are everywhere, and they can wreak havoc on your body and make you lose the muscle you’ve worked so hard for. Thankfully, berries can fight off free radicals and keep this from happening to you.