Best Post-Workout Foods

Did you know that the best post-workout foods can noticeably reduce muscle soreness and help you recover faster? Choose smart—suffer less. The options below are simple, accessible, and supported by nutrition research, so you can refuel effectively after physical therapy or a tough gym session.

Smart picks to ease soreness and speed recovery

• Tart cherry juice — may minimize muscle pain and support overnight recovery while you sleep.
• Turmeric — helps reduce delayed-onset muscle soreness (DOMS), lower injury risk, and improve performance recovery.
• Salmon — packed with anti-inflammatory omega-3s, antioxidants, and high-quality protein; a near-perfect post-workout meal.
• Watermelon — naturally boosts key amino acids that can ease sore muscles.
• Eggs — rich in leucine, an amino acid linked with muscle repair and recovery.
• Bananas — a quick source of potassium (an essential electrolyte) to help combat post-exercise soreness.
• Green tea — loaded with antioxidants; a great pre- or post-workout drink to limit exercise-related cell and muscle damage.
• Nuts & seeds — provide omega-3s to tame inflammation plus protein for muscle rebuilding.

Additional resources for our patients

• What Are the Best Foods to Eat After an Intense Workout? — Healthline
• What to Eat Before, During, and After Exercise — WebMD
• The Best Foods to Fuel a Workout — Mayo Clinic
• Tips to Recover from a Workout — American Physical Therapy Association