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5 min read<\/p>\n5 min read<\/p>\n
As a registered dietitian, a question I hear often is what to eat after a tough workout. People want to bounce back, feel less sore, and show up ready for the next session. Good news: the foods that support recovery are usually the same wholesome, everyday options you already know and love\u2014and one in particular keeps earning attention from researchers and nutrition experts alike.<\/p>\n
That standout is the tart cherry. Let me explain why it\u2019s worth a spot in your recovery routine, then share a broader list of foods I regularly suggest to help your muscles repair and refuel.<\/p>\n
Why tart cherries stand out for muscle recovery<\/p>\n
Cherries are a great fruit in general\u2014but when it comes to exercise recovery research, one variety keeps showing up: the Montmorency tart cherry<\/a>. That\u2019s the type the studies below are referring to, so it\u2019s worth keeping in mind as you read on.<\/p>\n What sets Montmorency tart cherries apart in this context isn\u2019t exclusivity, but specificity: the exercise-recovery research has zeroed in on this particular variety, making it the most evidence-backed choice when recovery is the goal.<\/p>\n What the research suggests<\/p>\n A recent review<\/a> looked at 28 clinical trials studying Montmorency tart cherries and exercise in healthy adults. Several studies pointed to a helpful effect on post-exercise recovery of muscle strength, meaning muscles seemed to bounce back a little better after hard efforts. A number of studies also reported reduced delayed-onset muscle soreness\u2014that achy, stiff feeling that shows up a day or two after a challenging workout.<\/p>\n Researchers believe these benefits likely come from tart cherries\u2019 antioxidant and anti-inflammatory compounds, which may ease the oxidative stress and inflammation that come with intense exercise. Some studies even suggest tart cherries may support better blood flow and oxygen delivery to working muscles, per the authors. In this review, tart cherries were typically studied as juice, concentrate, or powder.<\/p>\n Bonus points for these humble fruits? In early 2026, the International Society of Sports Nutrition <\/a>released an official position on dietary antioxidants in exercise and sport. Montmorency tart cherry was listed among the few antioxidant sources considered to have “moderate” to “high” evidence supporting exercise and sport. That\u2019s a meaningful nod from a respected professional group, and it\u2019s part of why I feel comfortable highlighting tart cherries here.<\/p>\n How to enjoy them<\/p>\n Tart cherries come in several forms. For everyday use, you can:<\/p>\n As with any single food, tart cherries aren\u2019t a magic fix. Think of them as one promising, research-backed piece of your recovery routine, and not a replacement for good overall nutrition, hydration, and rest.<\/p>\n Other dietitian-approved foods for muscle recovery after exercise<\/p>\n Recovery isn\u2019t about one hero food. It\u2019s about giving your body the protein to rebuild muscle, the carbohydrates to refill energy stores, and the fluids and nutrients to feel your best. Here are the foods I reach for and recommend most.<\/p>\n Greek yogurt<\/p>\n Greek yogurt delivers a generous dose of high-quality protein to support muscle repair, plus carbohydrates to help replenish energy. It’s also easy to enjoy right after a workout when you may not feel like a full meal.<\/p>\n Research<\/a> also suggests it may help the body manage inflammation during training: in one study of healthy males doing 12 weeks of resistance training, those who consumed Greek yogurt showed a more favorable inflammatory response compared to those who consumed a carbohydrate control. As a fermented food, it also brings additional bioactive components that may add to these potential benefits.<\/p>\n Eggs<\/p>\n Eggs are one of my favorite recovery foods. They offer complete protein along with nutrients like vitamin D and choline. They also score highly on the PDCAAS scale, which measures protein quality based on digestibility and essential amino acid content, meaning your body can efficiently use that protein to help repair and rebuild muscle after exercise. In fact, eggs have a PDCAAS <\/a>score of 1, which represents the highest protein quality and digestibility. The yolk counts too, so enjoy the whole egg.<\/p>\n Salmon<\/p>\n Salmon is a standout for recovery because it delivers high-quality protein along with EPA and DHA, two omega-3 fats that may help support muscle recovery by modulating inflammation after exercise<\/a>. Research on EPA and DHA supplementation suggests these fats may help reduce soreness and markers of muscle damage, making salmon a smart food to include regularly.<\/p>\n Tofu<\/p>\n Tofu can be a helpful recovery food for people who prefer plant-based proteins. It supplies soy protein, and data on soy protein supplementation<\/a> suggest it may help support muscle recovery, training adaptations, and lean mass in active individuals.<\/p>\n Olive oil<\/p>\n Olive oil is an easy way to round out a recovery meal. Research suggests it may help support recovery as part of a broader eating pattern, since one study of marathon runners linked a diet that included fish, vegetables, and olive oil with a more favorable exercise-induced muscle damage and cardiac stress profile<\/a>. Drizzle it over roasted potatoes or vegetables alongside salmon, and you\u2019ve got a simple, recovery-supportive plate.<\/p>\n Potatoes<\/p>\n Don\u2019t overlook the humble potato. After tough exercise, carbohydrate-rich foods like potatoes help replenish depleted glycogen stores and support longer-term neuromuscular recovery<\/a>. They also deliver potassium, a mineral you lose through sweat. And if you eat the skin, you\u2019ll get a little extra fiber and naturally occurring plant compounds along with those carbs.<\/p>\n Vegetables <\/p>\n\n