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4 Food Pairings That Will Boost Your Post-Workout Recovery

author image Matthew Kadey
Matthew Kadey, M.S., RD, is a Canadian-based dietitian, nutrition writer and recipe developer. A regular contributor for MuscleMag, Oxygen and Muscle & Performance magazines, he is also the author of "Muffin Tin Chef" and "The No-Cook, No-Bake Cookbook."
4 Food Pairings That Will Boost Your Post-Workout Recovery
Some foods were just made to go together. Photo Credit: Ruslan_100/AdobeStock

Like a call from the Internal Revenue Service, post-workout nutrition is not something to take lightly. When you exercise intensely, your energy stores in the form of muscle glycogen become depleted and your muscle fibers suffer some degree of damage.

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This places your body in a situation in which it requires the correct nutrients to kick-start muscular recovery so you have plenty of energy to put in some hard miles again soon.

Read More: Recovery Nutrition Rules and Post-Workout Foods

Optimal exercise recovery through nutrition also encourages your muscles to become stronger, faster and bigger.

Thankfully, research is showing that there are a number of edible pairings that can show your hurting muscles some love.

1. Bread + Canned Salmon

Show your weary muscles you're looking out for them by reeling in a salmon sandwich after an inspired workout.

Studies indicated that the omega-3 fatty acids present in this swimmer can help ease muscle inflammation and soreness in response to workouts.

Read More: 13 Types of Fish to Avoid

Researchers at Washington University School of Medicine in St. Louis have found that omega-3s may help stimulate muscle protein synthesis, which would encourage building stronger muscles.

What's more, British scientists discovered that these benevolent fats could improve immune function following exercise.

Read More: The Top 5 Post-Workout Snacks for Runners

Ideally, you want to cast your line for canned salmon from sustainable and low contamination sources such as Wild Planet. Layering your salmon between two slices of bread adds the necessary carbohydrates to replace spent energy stores so your muscles are primed for your next sweat session.

Eat This: Place some canned salmon on a slice of toasted whole-grain bread and top with sliced roasted red pepper and baby spinach. Top with another piece of toast.

No on the Corn Pop, but a definite yes on whole-grain cereal and milk.
No on the Corn Pop, but a definite yes on whole-grain cereal and milk. Photo Credit: Natalia Mylova/AdobeStock

2. Cereal + Milk

Great news: Comfort food can be ideal source of recovery fuel!

A study published in the Journal of the International Society of Sports Nutrition found that people who ate a bowl of whole-grain cereal with low-fat milk after endurance exercise experienced improvements in the synthesis of muscle glycogen (a storage form of carbs) and muscle protein.

Read More: 10 Snacks That Will Actually Satisfy Your Thirst

Why? The dynamic duo of carbs in cereal and protein in moo juice can expedite recovery following exercise.

As a bonus, a British Journal of Nutrition study determined that milk protein helps improve fluid retention after working out, thereby allowing for better rehydration.

Eat This: Pour a serving of high-protein cereal such as Kind Healthy Grains Clusters into a bowl and top with low-fat milk, berries and hemp seeds.

Blueberries are packed with antioxidants.
Blueberries are packed with antioxidants. Photo Credit: S.White/AdobeStock

3. Rice Protein + Blueberries

Whey protein isn't the only protein powder with muscle-mending powers. Scientists at the University of Tampa in Florida found that isolated rice protein can be just as good as whey protein at building lean body mass and reducing muscle soreness in response to training.

Read More: The Last Smoothie Recipe You'll Ever Need

Rice protein contains an arsenal of the necessary amino acids to instigate muscle cell recovery and growth following workouts. Team it with blueberries for a bigger benefit.

Research out of Appalachian State University in North Carolina suggests that antioxidants in blueberries can help quell the oxidative damage, inflammation and drop in immunity that can occur with high-intensity exercise.

Eat This: For a post-workout smoothie, blend together milk of your choice, a scoop of rice protein, frozen blueberries and cinnamon.

Post-workout protein is crucial for recovery.
Post-workout protein is crucial for recovery. Photo Credit: Yeko Photo Studio/AdobeStock

4. Greek Yogurt + Walnuts

Deliciously thick Greek-style yogurts are chock-full of protein. Pumping protein into your system soon after a workout is crucial for halting excessive muscle breakdown, jump-starting the recovery process and flipping the metabolic switch, which encourages lean body-mass growth.

Read More: Which Type of Yogurt Is Best for You?

Dairy such as yogurt is also a leading source of leucine, an amino acid that is particularly effective at stimulating muscle recovery.

And if you top it with walnuts, your muscles will be ready quicker for their next workout. A 2014 study in Nutrition Journal showed that antioxidants like vitamin E in walnuts can help lessen the free radical-induced oxidative damage that's similar to what happens when you train hard.

Eat This: Scoop plain Greek yogurt into a bowl and top with granola, chopped walnuts and sliced banana.

What Do YOU Think?

What types of food do you eat after working out? Do you feel like the food you eat after a workout affects your recovery time? Did you find this article helpful? Leave a comment below and let us know.

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