Best Foods to ‘Speed’ Up Muscle Repair

Recovery is essential, especially for those with life responsibilities–such as earning money and parenting–outside of endurance training and racing. Rest and proper nutrition are at the top of the list for muscle repair, but some foods may speed up the recovery process more than others. Let’s discuss some of the best foods to help ‘speed’ up muscle repair after your next long run, with protein taking the podium spotlight.

Protein

Muscles are made of protein and require amino acids from plant or animal sources for repair and rebuilding. According to the International Association of Athletics Federations (IAAF), endurance athletes have higher needs than most individuals. The amount of protein depends on your body weight, but 20-40 grams every 3 to 4 hours is enough for most endurance athletes. Individualize your recovery meal with a variety of plant or animal proteins based on your dietary preference.

• 2 eggs – 12 grams
• 5 oz cooked tempeh – 28 grams
• 1 cup cooked quinoa – 9 grams
• 3 oz salmon (deck of cards) – 21 grams
• 1 cup ultra-filtered milk – 13 grams

Not only does muscle recovery help you be a stronger endurance athlete, but muscle stores carbohydrates, which are also important for recovery and serve as an essential fuel source. Next, let’s discuss some carbohydrate foods for muscle recovery.

Carbohydrate

During endurance activities, your body uses carbohydrates from the fuel you take while exercising and from carbohydrates stored in your muscles and liver (glycogen). Adding carbohydrates from whole foods in your recovery meal can help restore used stores during training so your body can prepare for the next adventure. Refilling your glycogen stores can also help reduce muscle soreness. As an endurance athlete, you take in a lot of simple sugar to fuel your activity, so it is a good idea to focus on whole food sources of carbohydrates afterward for optimal health and training benefits.

• Fresh fruit
• Tart cherry juice, not from concentrate
• Whole grain bread, cereal, or pasta
• Beans, peas, or lentils

Carbs help you power through training and recover faster, but fat also plays an essential role in recovery. Finally, let’s discuss some food sources of fat that help ‘speed’ up your recovery.

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Fat

It is common to avoid fat after training because it can slow digestion. However, including a small to moderate amount of fat in a recovery meal can help you meet your calorie needs for training, reduce muscle soreness, stabilize your blood sugar for steady energy, and blunt post-exercise-induced inflammation. Include 5 to 20 grams of anti-inflammatory fat in your next recovery meal.

• Olive oil
• Avocado or avocado oil
• Nuts or seeds
• Omega-3 foods or supplements

Fat, along with protein and carbohydrates, can help promote recovery and is essential for bodily function. Let’s recap your recovery essentials!

The Bottom Line

All three macronutrients play a role in helping your body ‘speed’ up muscle repair–include all of them! Protein foods provide amino acids to repair and rebuild muscle. Carbohydrates refill muscle energy stores, help reduce muscle soreness, and minimize muscle breakdown for use as an energy source during prolonged exercise. Fat helps reduce exercise-induced inflammation.

Prioritize whole foods when possible for an added nutrition bonus since simple sugars are an endurance staple when you put in long hours of training and racing. If you aim to individualize your recovery plan, meet with an endurance dietitian to help you dial in for optimal endurance recovery.

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