After a tough workout, what you eat matters. Certain foods can help your muscles bounce back faster—particularly tart cherry juice, fatty fish, watermelon, and protein-rich options. Combine these with proper rest and recovery techniques for the best results.
If you’re into heavy lifting, long bike rides, or challenging runs, you know the soreness that follows. That discomfort isn’t just annoying—it can mess with your next workout and make everyday tasks harder.
The good news? You can speed up recovery with the right nutrition and habits. Here are 10 foods and drinks backed by research to help your muscles heal.
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Available on the App Store1. Tart cherry juice
Tart cherry juice stands out as one of the most studied recovery drinks. Research consistently shows it helps with muscle recovery and reduces delayed-onset muscle soreness (DOMS)—that stiffness and pain you feel 24-72 hours after intense exercise.
DOMS happens when you push your muscles harder than usual. Working out also creates cellular stress, causing inflammation and damage at the microscopic level.
Tart cherry juice is packed with anthocyanins, plant compounds with strong anti-inflammatory and antioxidant properties. These help reduce muscle pain and limit workout-induced damage.
A 2021 systematic review and meta-analysis of 14 studies found that tart cherry supplementation had a small but meaningful effect on reducing muscle soreness and a moderate effect on recovering muscular strength.1
Here’s the catch: timing matters. Tart cherry juice works best when you start drinking it a few days before your workout and continue for several days after—typically 8-10 days total.
2. Watermelon and watermelon juice
Watermelon isn’t just refreshing—it’s loaded with nutrients that may help your muscles recover faster.
The fruit is high in L-citrulline, an amino acid involved in protein formation. L-citrulline also acts as an antioxidant and boosts nitric oxide production, which improves blood flow to muscles and enhances cellular energy.
A 2013 study with 7 athletes found that drinking about 17 ounces (500 mL) of natural watermelon juice or L-citrulline-enriched watermelon juice reduced muscle soreness more than a placebo 24 hours after exercise.
Most research has used watermelon juice enriched with extra L-citrulline, so natural watermelon juice may have milder effects. Still, watermelon provides carbohydrates, amino acids, and antioxidants that support workout performance and recovery.
3. Fatty fish
Fatty fish like salmon, sardines, and trout deliver two things your muscles need: high-quality protein and omega-3 fatty acids.
Protein is essential for repairing muscle cells damaged during exercise. Research suggests consuming around 30 grams of protein after working out for optimal recovery. A 4-ounce (113-gram) serving of cooked salmon provides about 29 grams.
Omega-3 fats help reduce inflammation and may ease DOMS. A 2021 meta-analysis found that omega-3 supplementation effectively reduced blood markers of exercise-induced muscle damage, including creatine kinase and lactate dehydrogenase.2
Aim for 1.8-3 grams of omega-3s after your workout. You can get this from a serving of fatty fish or an omega-3 supplement.
4. Pomegranate juice
Pomegranate juice is rich in polyphenols—plant compounds with antioxidant and anti-inflammatory properties that may speed up muscle recovery.
A 2017 study with 9 elite weightlifters tested pomegranate juice before Olympic lifting sessions. Participants drank 8.5 ounces (250 mL) three times daily for three days before training, plus 16.9 ounces (500 mL) an hour before their workout. The juice lowered markers of oxidative stress and boosted antioxidant defenses.
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Other research supports the idea that pomegranate juice and supplements can reduce muscle soreness, decrease inflammation, and accelerate muscle healing after exercise.
5. Beet juice
Beets are rich in dietary nitrates and betalains (the pigments that give them their color).
Dietary nitrates improve oxygen delivery to your muscles and enhance mitochondrial efficiency—basically helping your cells produce energy more effectively. Betalains may reduce inflammation and oxidative damage.
A 2022 meta-analysis found that beetroot juice accelerated isometric strength recovery 72 hours after exercise and improved countermovement jump performance 24-72 hours post-workout.3
A 2021 study with soccer players found that drinking beetroot juice for 3-7 days before exercise, on the day of exercise, and for 3 days after reduced DOMS symptoms and even enhanced athletic performance during recovery.
6. Whey protein shakes
Whey protein is a popular recovery supplement, and for good reason—it provides fast-absorbing protein that helps repair damaged muscle tissue.
In one study, obese men who took whey protein at 0.9 grams per kilogram of body weight (split into three daily doses) before fitness tests showed reduced markers of muscle damage compared to a control group.
Whey protein may also improve muscle performance after resistance training.
That said, research results are mixed. Some studies find no significant benefits for muscle recovery specifically. More research is needed to confirm exactly how much whey helps.
Regardless, protein shakes are a convenient way to meet your daily protein needs and support muscle growth—making them worth considering post-workout.
7. Eggs
Eggs deliver high-quality, easily absorbed protein that helps with muscle repair.
Interestingly, eating whole eggs appears to be better than egg whites alone. A 2017 study with 10 men found that whole-egg meals led to greater muscle protein synthesis after resistance training than egg-white meals with the same protein content.
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The difference likely comes from the yolk’s nutrients: vitamins A and D, selenium, zinc, and fatty acids like palmitate. These may enhance the muscle-building process.
8. Dairy
Milk, yogurt, and cottage cheese have been refueling athletes for decades. They combine protein for muscle repair with carbohydrates for glycogen replenishment—plus sodium for rehydration.
Chocolate milk has gotten particular attention as a recovery drink. A 2019 review of 12 studies suggested it may enhance both exercise performance and recovery, though researchers noted the need for more high-quality evidence.
If you tolerate dairy well, it’s a convenient and effective option for post-workout nutrition.
9. Starchy vegetables
Intense workouts deplete glycogen—the stored form of glucose your muscles use for energy. Refilling these reserves is crucial, especially if you’re training frequently.
Starchy vegetables like sweet potatoes, butternut squash, and regular potatoes are excellent carbohydrate sources for glycogen restoration.
Pair them with protein—like eggs or chicken—for a complete recovery meal that replenishes energy stores and provides building blocks for muscle repair.
10. Coffee
A cup of coffee before or after your workout might help with muscle soreness.
Caffeine blocks adenosine receptors. Adenosine is a chemical released after injury that activates pain receptors, so blocking it can reduce perceived soreness.
A 2019 double-blind randomized trial found that taking caffeine 24 and 48 hours after intense exercise helped both men and women recover muscle power and feel less sore compared to a placebo. Men experienced a greater reduction in soreness than women.4
Effective doses are around 5-6 mg of caffeine per kilogram of body weight. For someone weighing 150 pounds (68 kg), that’s about 340-410 mg—roughly 3-4 cups of coffee.
However, some studies show mixed results, so caffeine’s effects on DOMS aren’t definitive.
Non-dietary recovery strategies
Food isn’t the only factor in muscle recovery. These methods can also help:
- Prioritize sleep. Poor sleep hurts workout performance and slows healing.
- Wear compression gear. Compression clothing may speed muscle recovery and maintain strength after exercise.
- Try heat and cold therapy. Cold water immersion can reduce muscle swelling and soreness.
- Use a foam roller. Foam rolling eases post-workout muscle pain and may improve performance.
- Get a massage. Research shows massage improves muscle function and reduces soreness.
- Stretch regularly. A consistent stretching routine can support muscle recovery and maintain flexibility between workouts.
Not every approach works for everyone. Experiment to find what helps you most.
Suggested read: 5 Proven Health Benefits of BCAAs (Branched-Chain Amino Acids)
Summary
What you eat plays a major role in muscle recovery.
While your overall diet matters most, specific foods and drinks—tart cherry juice, fatty fish, watermelon, eggs, and protein shakes—can accelerate healing and reduce post-workout discomfort.
Combine good nutrition with adequate sleep, rest days, and recovery techniques like foam rolling or stretching for the best results.
Hill JA, Keane KM, Quinlan R, Howatson G. Tart Cherry Supplementation and Recovery From Strenuous Exercise: A Systematic Review and Meta-Analysis. Int J Sport Nutr Exerc Metab. 2021;31(2):154-167. PubMed ↩︎
Xin G, Eshaghi H. Effect of omega-3 fatty acids supplementation on indirect blood markers of exercise-induced muscle damage: Systematic review and meta-analysis of randomized controlled trials. Food Sci Nutr. 2021;9(11):6429-6442. PubMed ↩︎
Jones L, Bailey SJ, Sheridan O, et al. The Effect of Nitrate-Rich Beetroot Juice on Markers of Exercise-Induced Muscle Damage: A Systematic Review and Meta-Analysis of Human Intervention Trials. J Diet Suppl. 2022;19(6):749-771. PubMed ↩︎
Chen HY, Chen YC, Tung K, Chao HH, Wang HS. Effects of caffeine and sex on muscle performance and delayed-onset muscle soreness after exercise-induced muscle damage: a double-blind randomized trial. J Appl Physiol. 2019;127(3):798-805. PubMed ↩︎
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