As much as the exercise business itself is huge, what you do after your sweat session is almost just as big.

All sorts of diets and fads will try to get you to invest in various concoctions and plans, claiming to do wonders while you rest, and in preparation for your next workout. The bad news is everyone and every physical person is different, so there simply isn’t a one-size-fits-all option. The good news is that there are simple things you can try with minimal fuss across your exercise routine.

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There’s been a big push in the last few years towards “superfoods” – seemingly miracle ingredients that seem to do so much, even in just small doses. You’ve probably heard of them as one-item wonders that can transform your recovery.

We’re here to tell you that like most things in life, there is not a quick-fix solution. While a few specific foods can elevate your recovery, it’s really the combination and balance of several different foods (and an overall appropriate recovery routine) that can power your post-workout evolution.

We spoke with a few nutrition and dietary experts to learn more about which foods are really worth their salt … and those that are nothing but empty calories.

Restore science advisor Dr. Dan Pardi notes the power of this summer favorite, loaded with the amino acid l-citrulline, which affects both exercise and recovery.

“Watermelon juice has been shown to reduce recovery heart rate and muscle soreness. In your cells, nitric oxide is rapidly turned over, having a half-life of only 1 to 2 milliseconds,” he says. “So your body needs a reservoir of compounds from which to make nitric oxide to support this flux. As it turns out, dietary nitrate contributes to about half of total nitric oxide production.”

Although the science isn’t definitive, Pardi says one hypothesis is that L-citrulline may facilitate the clearance of ammonia. During high-intensity exercise, higher starting ammonia levels may lead to a faster accumulation of blood lactate. Since L-citrulline buffers ammonia through the urea cycle (a complex biochemical reaction), it can enhance aerobic metabolism and delay lactate buildup.

Supporting this idea, a 2013 study showed that after just 24 hours, athletes given standard and fortified watermelon juice both reported decreases in muscle soreness and resting heart rate.

Continuing on the nitrate concept, Pardi suggests beets and beet juice as they are rich in nitrates and health-promoting phytochemicals.

“Drinking nitrate-rich beet juice before exercise can improve oxygen delivery to your muscles and brain, improve endurance and decrease muscle soreness after exercise is over,” he says.

Beets have a serious range of health benefits, top of which may be slowing the aging process, which in return may help with workout recovery. A 2015 study found that beets increase cerebral blood flow, which not only slows cognitive aging, but generally helps with inflammation and muscle recovery, as a 2017 study also found.

“The best post-workout recovery meal will include a combination of both protein and carbohydrates,” says MegaFood medical director Erin Stokes, ND.

Stokes explains that during longer workouts, the body uses up carbohydrates stored in the muscle as glycogen and our bodies need to replenish these energy stores. (A 2018 study noted a range of pre- and post-workout benefits to consuming protein, in almost any form.) This is why many athletes tout chocolate milk as the perfect post-workout recovery drink (because of its ideal ratio of protein, carbohydrates and electrolytes).

“I buy chocolate milk for our teenage athlete son from a sustainable local dairy,” she says. “As both a Naturopathic doctor and a mom, it’s important for me to know and trust the source of the milk he consumes.”

Danielle McAvoy, Territory Foods culinary registered dietician adds that a ratio of 2:1 carbs to protein is recommended for strength training and high intensity training.

“A higher proportion of carbs is recommended for endurance exercise where glycogen stores are further depleted,” she says.

A good workout puts quite the tax on your body, raising inflammation and stress levels. Naturally, you don’t want to put food into your body that will increase inflammation even more.

“Carbs are important to refill your muscles’ glycogen stores after a workout, but it’s best to avoid refined carbs that have been stripped of nutrients, such as white bread or pasta, fruit juice and baked goods,” McAvoy says.

She explains that avoiding foods high in refined sugars, processed oils and artificial flavors and preservatives is a good way to not introduce any further inflammation or agitation into the body. Also, avoid alcohol — it’s not doing you any favors after your run.

“Polyphenols are a large family of naturally plant-derived compounds that, when consumed, have impressive effects on our physiology,” Pardi says.

He cited a 2020 study that found the polyphenols in tart cherries and pomegranates may aid exercise recovery by mitigating oxidative stress and inflammation. According to the study, these compounds should be consumed at least several days before exercise and continued for at least a week after the exercise to maximize potential recovery benefits.

“Aim for a total phenolic content of at least 1000 mg/day,” he adds.

You’ve undoubtedly heard about the myriad benefits of turmeric around inflammation reduction.

“Turmeric has been ingested by people all over the world for thousands of years,” Stokes says. “Although I do incorporate turmeric into cooking, I ultimately prefer the ease of tablets.”

When shopping for a turmeric supplement, look for one that includes black pepper as that helps activate turmeric’s anti-inflammatory properties. Ensure that whichever turmeric supplement you decide to use only contains natural ingredients and is free from any additives or extras. Turmeric comes in more forms than ever, so it’s easy to figure out an application that works for you.

Hydration can be a powerful “supertool” on its own, especially when it comes to recovery.

“When we exercise, especially during multi-hour workouts such as a long run or bike ride, we lose electrolytes and fluid, and it’s vital to replenish these to both feel and perform our best.

Hydration doesn’t just come through water — it can come through fruits (like watermelon) and vegetables and through hydrating recovery powders (although be vigilant and wary when researching an option that works for you).

Replenishing all of those lost electrolytes, along with lost sodium and other minerals is essential to helping your body not only recover properly, but prepare for the next workout.

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