Key Takeaways

• A workout causes damage to muscle cells, and in the process of repairing this damage, muscles become larger and stronger.

• Muscle cells require certain nutrients in order to recover properly, and to make the extra muscle proteins that lead to gains.

• The timing of nutrient consumption is less important than ensuring that you get enough of the crucial nutrients to support recovery and muscle growth.

• Crucial nutrients for recovery include protein, omega-3 fatty acids, and zinc.

The recommended diet for muscle recovery

During a workout, your muscles experience damage. This is actually healthy, because this damage triggers the muscle cells to become larger and stronger. As the muscle cells recover from the damage caused by the workout, they add extra proteins to get stronger. This is what leads to gains. 

However, this process requires the muscle cells to have enough energy and nutrients to allow them to rebuild. If you’re not eating the right foods, then your muscle cells may have trouble repairing damage, leading to slow recovery from workouts. They may also not have what they need to add more muscle proteins, meaning that you won’t see gains after your workout.

Numerous studies have shown that what you eat makes a huge difference in terms of muscle recovery. If you’re eating the right foods, then you’ll recover more quickly, and will see steady gains from a new workout plan. If you’re not eating well, then your recovery will be slow, and you may not see noticeable gains.

This article will focus on the most crucial nutrients that you need after your workout, so you can see and feel the full benefits in terms of muscle strength and size.

Nutrients that help with muscle recovery

There are many essential nutrients that the body needs for optimal function. However, there are a few that are particularly important for workout recovery. Focusing on eating foods that contain these nutrients will help to speed up your recovery and maximize gains.

Your post-workout meal provides an opportunity to give your body a boost exactly when it’s starting the recovery process. The general recommendation is to take a meal about 30 to 45 minutes after your workout, and focus on these nutrients for the quickest recovery and the most gains.

At the same time, the timing is less important than ensuring that you’re getting enough of these nutrients overall. If you only eat these nutrients during your post-workout meal, it may be difficult to get enough of them to support good workout recovery. Instead, for the best results, try to eat foods that contain these nutrients throughout each day, with your post-workout meal providing an extra boost. 

Protein

Muscles are made up primarily of proteins, which in turn are built from small building blocks known as amino acids. In order for muscle cells to repair damage and get larger, the muscle cells need to have plenty of amino acids in order to build their own proteins. It’s not possible to get gains without enough amino acids, because the muscle cells won’t have enough amino acids to build up more muscle proteins and get larger.

When you eat protein-rich foods, your body breaks down those proteins into their component amino acids, which then become available to your body to use. That’s why eating plenty of protein is essential for recovering from a workout – and especially for getting the gains you’re looking for. Focusing on protein will make a huge difference in how quickly you recover after a workout, as well as in how quickly you see gains from your new workout program.

Good sources of protein include: 

• Fish

• Lean beef

• Poultry (like chicken or turkey)

• Nuts

• Seeds

• Tofu

• Beans

• Lentils

• Eggs

If you’re stuck eating out, here are some protein-rich foods you can grab at most food stalls throughout Singapore:

• Chicken rice. Chicken is a healthy source of protein, because it doesn’t contain much saturated fat. Chicken rice is widely available at hawker food centres, as well as many restaurants around Singapore.

• Soya milk. You can add this to any meal for an extra protein boost, and it’s widely available throughout Singapore.

• Soft-boiled eggs. Eggs are an excellent source of protein, along with other important nutrients. Although soft-boiled eggs are a staple Singaporean breakfast food, you can also choose to eat them at other times of the day in order to get a protein boost.

Omega-3 fatty acids

Another nutrient that’s essential for workout recovery are healthy fats. These have a variety of benefits during recovery. They provide your muscle cells with the energy that they need to make new proteins. They’re also used to build cell membranes, which is important in the process of repairing muscle cells post-workout.

In addition, because certain fatty acids are used as signaling molecules in the immune system, they also act as anti-inflammatories. Too much inflammation can interfere with the process of muscle recovery, so it’s important to keep inflammation under control after a workout, and anti-inflammatories help to accomplish this. Omega-3 fatty acids are well-known for their anti-inflammatory effects, so you should focus on getting enough omega-3s to allow for optimal workout recovery.

Good sources of omega-3 fatty acids include:

• Fish (especially cold-water fish like salmon, mackerel, tuna, herring, and sardines)

• Seafood 

• Eggs

• Certain types of seaweed (including nori, kelp, and wakame)

• Chia seeds

• Flaxseeds

• Nuts

If you’re stuck eating out, here are some foods rich in omega-3s that you can grab:

• Grilled salmon. Salmon is particularly high in omega-3 fatty acids. Grilled salmon is healthier than salmon that’s been fried or coated in a salty or sugary sauce. You’ll usually be able to find grilled salmon at the Western stall at any hawker food centre.  

• Tomato sardines. These are easy to find, either tinned or at a food stall. Sardines are high in omega-3s, and the tomato sauce also provides other nutrients that help to support your body’s recovery.

Zinc

Zinc is an essential mineral that plays a variety of roles in the human body. It’s necessary for protein synthesis, which makes it important for repairing damage caused by a workout and for making the extra muscle proteins that lead to gains. Zinc is also necessary for the production of testosterone, a hormone that’s needed for muscle growth.

For these reasons, getting enough zinc is important for allowing your body to recover from workouts and for seeing gains.

Foods high in zinc include:

• Beef

• Oysters

• Cashews

• Pumpkin seeds

• Eggs

• Dark chocolate

• Chickpeas

If you’re stuck eating out, here are some zinc-rich foods you can grab:

• Oyster omelet. Both oysters and eggs contain high levels of zinc, so an oyster omelet will give you a healthy dose of this crucial mineral.

• Healthy snacks. Nuts and seeds – particularly pumpkin seeds and cashews – are rich in zinc. You can generally find these snack foods easily, or you can carry some with you to snack on after workouts.

Customize your diet

It’s always important to pay attention to the overall impact of your diet. While you’re focusing on including foods that are high in nutrients, some of these foods may be unhealthy in large amounts. For example, an oyster omelet does provide a lot of zinc, but it also contains high levels of sodium (salt). If you get your zinc from an oyster omelet, you may want to choose lower-sodium foods during other parts of the day to ensure that your overall sodium intake is not excessive.

It can be very helpful to have a knowledgeable professional tailor your diet and provide tips specifically for you. Our holistic & personalized medical and lifestyle programs are supported by a multidisciplinary team of doctors, dietitians and health coaches to help you achieve your health and wellness goals.

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