Introduction
Post-workout meal for muscle recovery is a vital time that demands suitable nutrition and supplementation to repair and rebuild damaged muscle fibres. Muscle recovery is the most important thing after workout, when we talk about best supplement for muscle recovery after workout, as a fitness freaks the first thing that comes to our mind is whey protein, and then other like creatine, glutamine and so on. This blog post is mainly going to talk about all these supplements that help us in muscle recovery after workout. Or even, here I will talk about some of the natural muscle recovery foods which will also help us for muscle recovery after workout.
Table of Contents
ToggleBest Supplement for Muscle Recovery After Workout
Whey Protein (Concentrate, Isolate, Hydrolyzed)
![Whey Protein](https://muscleinfatout.com/wp-content/uploads/2024/01/ON-gold-standard-1024x580.jpg)
- Whey Concentrate
- Whey Isolate
- Whey Hydrolyzed
Creatine Monohydrate
![Creatine Monohydrate](https://muscleinfatout.com/wp-content/uploads/2024/02/creatine-monohydrate-1024x580.jpg)
- Creatine Monohydrate
- Creatine Ethyl Ester
- Creatine Hydrochloride
- Creatine Micronized
L Glutamine
![L Glutamine](https://muscleinfatout.com/wp-content/uploads/2024/02/L-glutamine-1024x580.jpg)
L-Glutamine is another supplement which is underrated yet very beneficial for muscle recovery. So, when we talk about l glutamine which is naturally found in many food items. For example, if we talk about nonveg products, then eggs, beef. Glutamine is found in milk and tofu, cheese. So different quantities of l glutamine are found in all of them. For example, 4.4% in an egg. Around 4.8% in beef. About 8.1% in skim milk. And 9.1% glutamine is found in tofu.
When we talk about the Benefits of L Glutamine, below are the benefits.
- It Helps Us in Muscle Recovery.
- It Helps Us in Reducing Muscle Soreness.
- It Helps Us in It Is Important in Our Brain Functioning.
- It Helps Us in Immune System Support.
- It Helps Us in Improving in Gut Health.
So, L glutamine supplement in itself is a complete one of the best supplement for muscle recovery after workout.
Carbs Supplements or Mass Gainers
![Carbs Supplement or Mas Gainer](https://muscleinfatout.com/wp-content/uploads/2024/02/Carbs-suppliments-1024x580.jpg)
Some of the companies now a days focusing on manufacturing carbs base supplements such as mass gainers or muscle gainers. So, when we talk about carbohydrate supplements or carbohydrate nutrition, then we must know one thing as if we go to the gym, that apart from protein, carbohydrates also have an equally important role for muscle recovery. So, protein repairs your muscle fibres but carbohydrates restore your glycogen store which your body use for energy during a workout. It is very important to refill your glycogen store after workout. Because if we do not refill our depleted glucose store, then over the time our body will get to the catabolic stage where we are possibly in under the tread of muscle loss. So, we will give equal importance to carbohydrates as protein and other best supplement for muscle recovery after workout.
There are two Types of Carbohydrate.
- Simple Carbohydrate
- Complex Carbohydrate
Carbohydrate is a Macronutrients which is basically made up of one or two sugar molecules. For example, simple carbohydrate includes glucose, fructose, and galactose etc. If I use simple language. So, like White Sugar, Chocolate Cake, Pastry, Candy, Cold Drinks etc. contain simple sugar.
Complex carbohydrates are mainly made up of three molecules, stars, fibers and glucose. Complex carbohydrates include potatoes, rice, pasta, fruits, vegetables, etc.
For the quick post workout muscle recovery, we should eat some good types of simple carbohydrates like glucose or carbs supplements, and some natural sources like white bread, white potatoes, glucose and bananas while before workout we should eat complex carbohydrates.
So just as protein, creatine and glutamine supplements have made their place in the best supplement for muscle recovery after workout list, similarly carbohydrates are also given a proper place in this category.
Omega-3 Fatty Acids
![Fish oils caps](https://muscleinfatout.com/wp-content/uploads/2024/02/Fish-oil-1024x580.jpg)
Omega-3 Fatty Acids or Fish Oil Supplements. Omega-3 Fatty Acids Mainly found in, If I talk about natural sources, then it’s found in Flaxseed, Chia seeds, Walnut, and many fatty fish like salmon and mackerel fish etc. And in the form of supplement, It’s available in the market under the names of cod liver oil and fish oil. Omega-3 fatty acids have many benefits.
And these benefits, are.
- Muscle Recovery After Workout.
- It Help Us to Improve Our Cardiovascular Health.
- Helps Us in Reducing the Inflammation.
- Recover From Muscle Soreness and Muscle Fatigue.
- Help Us in Our Joint Health.
- Help Us in Reducing Oxidative Stress.
- It Increases Our Workout Capacity by Promoting More Recovery.
For quick muscle recovery after workout, we need to consume.4 to 5 grams of omega three fatty acids just after our workout.
Some Natural Foods for Post Workout Muscle Recovery
If you are one of the less supplements user or don’t often like recovery shakes and powders! Mother Nature offers a plenty of delicious and powerful foods to help in post workout muscle recovery. Think of them as your natural toolkit for unlocking peak performance and shaped muscles.
Here are top 10 natural sources to replace best supplement for muscle recovery after workout.
Salmon fish
![Salmon](https://muscleinfatout.com/wp-content/uploads/2024/02/salmon-fish-1024x580.jpg)
Salmon is very rich in omega-3 fatty acids. Omega-3 fatty acids have high anti-inflammatory properties which helps us to reduce muscle soreness and inflammations after workout. Salmon fish is a very good source of high quality of protein which is responsible for muscle repair and growth. Its fatty acids help in our cardiovascular health.
Greek Yogurt
![Greek Yogurt](https://muscleinfatout.com/wp-content/uploads/2024/02/Greek-yogurt-1024x580.jpg)
Greek Yogurt produce us good number of amino acids packed dairy protein and balance carbs for muscle recovery and restore muscle glycogen. These muscle friendly proteins and amino acids along with carbs make Greek yogurt is the nature best supplement for muscle recovery after workout.
Eggs
![Eggs](https://muscleinfatout.com/wp-content/uploads/2024/02/Eggs-1024x580.jpg)
An egg is considered as a super food, lot of nutrients are found in one egg. One whole egg contains all the nutrients that a common person needs in his daily life. One whole egg contains Vitamin A, Folate, Vitamin B5, Vitamin B 12, Vitamin D, Vitamin E, Phosphorus, Selenium, Calcium, and Zinc, Heart friendly cholesterol. Above all a whole egg is a good source of protein, carbohydrates and good fat. The bioavailability of an egg is up to 95%. This means when you eat an egg its nutrition completely absorbed by your body.
Chicken Breast
![Chicken Breast](https://muscleinfatout.com/wp-content/uploads/2024/02/chicken-breast-1024x580.jpg)
Chicken breast is a very good source of lean protein. The bioavailability of protein nutrition in chicken breast is 70-80%. Chicken breast has almost 0-gram fat and the amount of carbohydrate is also near to 0. So, we can add chicken breast to our post workout for a good muscle recovery. About 26 to 27 grams of protein is found in every 100 grams of chicken breast. You can add 100 to 150 grams of boiled chicken breast in your post workout meal.
Potatoes
![Potatoes](https://muscleinfatout.com/wp-content/uploads/2024/02/potatoes-1024x580.jpg)
So, in the list of natural foods, I have placed potatoes at number five. We keep potatoes in the complex carbohydrate but high GI (glycaemic index) category, which is very important for post workout muscle glycogen refill. Potatoes are very low in fat and protein, potatoes also have multi vitamins, minerals, and antioxidants that support overall recovery and immune function.
Bananas
![Bananas](https://muscleinfatout.com/wp-content/uploads/2024/02/bananas-1024x580.jpg)
Bananas are high in simple carbohydrate, but potassium is also found in a good amount. Along with this, it also contains essential minerals and vitamins. Its simple carbohydrates properties are very essential for post-workout muscle recovery. Due to the high potassium content, bananas reduce risk of stroke, can prevent from kidney stone, help your muscles work well, keep your bone health great as you grow older, and bananas a great for your gut health too.
You can read a details article on health benefits of bananas here.