Food cannot guarantee that soreness will disappear or an injured muscle will heal faster. But eating regularly and choosing a varied diet can help meet the energy and nutrient needs of everyday life, training and recovery. What is useful depends on your activity, appetite, health and circumstances.
Build meals from familiar foods
A practical meal can include a protein food, a starchy food and fruit or vegetables. Protein options include beans, lentils, eggs, yoghurt, milk, fish, tofu and meat. Rice, potatoes, oats, bread and pasta provide starchy carbohydrate, which helps fuel activity and restore muscle glycogen after demanding exercise. There is no need to make every meal perfect; use foods that suit your preferences, budget and routine.
Hydration and timing
Drink regularly and consider heat, exercise duration and how much you sweat. Water is usually suitable for ordinary daily activity; drinking far beyond thirst does not speed tissue repair. After a hard session, a normal meal or snack containing carbohydrate and protein is a reasonable way to replace energy and provide nutrients. Special recovery products are not essential for everyone.
Supplements and “anti-inflammatory” claims
Claims that one food or supplement rapidly repairs muscle, removes soreness or switches off inflammation are often stronger than the evidence supports. Supplements can cost money, vary in quality and interact with medicines. Consider why you are taking one, and get suitably qualified advice if you have a health condition, take medication or are unsure whether it is appropriate.
Nutrition is one part of recovery
Sleep, sensible training loads, time and appropriate rehabilitation also matter. If you suspect a significant injury, nutrition advice cannot assess it or replace a suitable return-to-activity plan. Reduce or adapt training if pain is worsening or changing how you move, and seek assessment when symptoms or loss of function warrant it.
For general healthy-eating guidance, see the NHS Eatwell Guide. You can also read our guides to supplements and evidence and sports injury recovery, or learn about nutrition and lifestyle coaching.