5 foods to optimise muscle recovery

By Jessah Shaw, Adv Dip (Nut Med)

Whether you’re new to your exercise routine or an experienced lifter, it’s essential to refuel properly for optimal muscle recovery. When you do strength training your body creates micro tears in your muscles which enables them to repair and come back stronger. These 5 foods contain important nutrients to support muscle repair and reduce muscle soreness:


Spinach is a nutritional powerhouse, loaded with vitamin A, vitamin C, vitamin K1, iron, calcium, potassium, and magnesium. Not only has it been found to reduce the risk of health problems, but it also aids in muscle strength and quick recovery following strenuous exercise. It is also extremely versatile and a tasty addition to salads, smoothies, pastas, and egg dishes. Our Magnesium Complete combines 4 different forms of magnesium for optimal absorption and can also help to reduce muscle cramps and spasms often experienced after exercise.


These bendy fruits are a great option when your body requires a quick energy source, as well as helping to reduce exercise-related muscle cramps and soreness due to their high potassium content. Not only high in potassium, but bananas also contain hefty amounts of vitamin B6, vitamin C, magnesium, and fibre. Our Collagen Food Powder contains high-strength vitamin C as well as MSM, biotin, zinc, and silica to fight against free radical damage and inflammation, as well as improve joint and skin health.


Flax seeds, hemp seeds and chia seeds are not only high in protein to aid muscle recovery, but also boast high amounts of omega-3 fatty acids to reduce inflammation and improve bone and joint health. These seeds can be easily added to granola, smoothies or put in salads to add that little bit of crunch.


Like any food high in protein, salmon supports muscle restoring and building, but also is high in omega-3 fatty acids to reduce inflammation. For optimal benefits it’s recommended to consume protein within a 45-minute time frame following your workout. Our Synd-X protein powder is extremely high-protein and low-carb, containing pure full spectrum whey protein that is easily digested and utilised by the body to aid muscle repair and increase muscle mass.


More than a delicious fruit, watermelon contains 92% water making it extremely hydrating as well as being high in vitamin C, vitamin A, potassium, and magnesium. Due to its high vitamin C and antioxidant content, watermelon supports healthy circulation and energy levels as well as reduces muscle inflammation.

In addition to the above foods, there are several supplements that can also be helpful in supporting muscle recovery and repair. Our Natural Pain Manager capsules combine green lipped mussel, turmeric and piperine for powerful and natural pain relief. They can also help to improve joint mobility and reduce joint stiffness. L-glutamine is an amino acid that is vital for muscle growth and is an important building block of protein. Our Glutamine Pure powder comes in a highly absorbable powder form and contains a whopping 5 grams of L-glutamine per teaspoon.

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