The Best Muscle Recovery Foods For 2026

As January wanes, you may find that your muscles are having a hard time keeping up with those New Year fitness goals. Fortunately, there is no need for debilitating soreness to gain the benefits of a healthier body. You can support your recovery and the longevity of your progress toward your goal by eating the right muscle recovery foods. Think about clean and lean proteins with some carbs for fuel to get started. We promise these are all delicious and sustainable!

Why Trust Us?

ACTIVE.com's editorial team relies on the knowledge and experience of fitness and wellness experts, including competitive athletes, coaches, physical therapists, nutritionists, and certified trainers. This helps us ensure that the products we feature are of the highest standard. Collectively, the team has spent countless hours researching equipment, gear, and recovery tools to create the most accurate, authentic content for our readers. Customer satisfaction is also a key part of our review process, which is why we only feature highly rated products.

Eggs

There could not be a more perfect protein-carb-fat combination out there, and it’s readily available in many forms. It provides all the amino acids, along with some essential vitamins and minerals, in one easily digestible snack. Despite the hype about egg whites, the yolk plays an integral part with vitamins A, D, and B12, so don’t skip out on eating the entire thing.

Salmon

Just three ounces of salmon contain more than 20 grams of protein and every amino acid essential for optimal body function. Salmon contains leucine, as do eggs, which specifically target muscle repair. Potassium in salmon also targets the delayed onset of muscle soreness, saving you from pain before it starts.

Cottage Cheese

Cottage cheese is having its moment in fitness circles for its chameleon-like ability to blend with savory and sweet foods and sneak protein into unlikely places. Even if you don’t plan to hide cottage cheese in your next recipe cleverly, plain cottage cheese serves as a long-acting muscle recovery food. This is due to the casein, which breaks down over several hours, releasing amino acids, sodium, and potassium for electrolyte replenishment, and phosphorus and calcium for bone health.

Greek Yogurt

Greek yogurt provides carbs for energy restoration, probiotics for reduced inflammation, and calcium for bone health. Much like cottage cheese, Greek yogurt contains casein, which provides a slow release of nutrients needed for repair. Dress up yogurt with fruit or honey for some added flavor and energy. It also makes a great high-protein substitute for creamy recipes.

Protein Powder

If you are on the go or struggle to find fresh foods for muscle repair, protein powder is a convenient, albeit artificial, way to get all the muscle-repairing goodies in one swoop. If you want to add more nutrition to a simple powder, include other foods listed here, such as berries, yogurt, or greens.

Chocolate Milk

Yes! Chocolate milk can be a health food, too. It’s all in the 3:1 ratio of protein-to-carbs, combined with casein and leucine, that makes it a great recovery drink for intense exercise. The sugar helps restore some lost energy, too. Blend a cup with some whey powder for a quick, nutrient-packed recovery concoction.

Cherry Juice

Cherries are an anti-inflammatory powerhouse, used by athletes days before intense training and thereafter for muscle repair. Cherries produce antioxidants that help protect your muscles before damage occurs. As a bonus, it contains melatonin and tryptophan, helping you get a good night’s rest between workouts.

Leafy Greens

Leafy greens bring something that no other foods in the list can compete with - nitrates. Nitrates improve muscle blood flow and oxygen delivery. Think: spinach, kale, or Swiss chard. You can either enjoy these with a nice salad or blend them into a whey protein smoothie.

Berries

Berries are fruits to feel good about, due to their high anti-inflammatory properties, glycogen restoration abilities, and the vitamin C, potassium, and magnesium that are all known for restoring muscle fibers. On the plus side, berries have a low glycemic index, making them a good choice for those watching their sugar intake.

Bananas

Bananas, like eggs, are a perfect all-in-one snack for athletes looking to sustain energy throughout a workout or replace lost minerals afterward. This simple carb quickly replenishes glycogen, helps correct electrolyte imbalances with its high potassium content, and offers benefits similar to a sports drink without the artificial flavors, sugars, and additives. So, pack a banana in tomorrow’s gym bag!