15% off £20

Code:SAVE
Offers3 for 2 Mix & MatchSave up to 1/2 PriceOnline OnlyBuy one get one 1/2 priceBuy 1 Get 1 FreeBuy 1 Get 1 Free EventIntroductory OfferOutlet2 For £5 Mix & MatchShort Dated May 2025Short Dated June 20252 For £60 Mix & MatchVitamins & SupplementsVitamins & Supplements Shop AllHair, Skin & NailsCollagen & SilicaMuscle Support & Joint PainDigestive HealthMagnesiumFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGinkgo BilobaGlucosamineGlucomannanSeaweed, Kelps and Aquaceuticals5 HTPDigestive EnzymesSaw palmettoCharcoalConditionShop all ConditionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionWomen's HealthShop all Women's HealthPerimenopauseMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthCBD Vitamins & SupplementsShop all CBD Vitamins & SupplementsCBD OilCBD CapsulesCBD SprayCBD GummiesHerbal & Licensed RemediesShop all Herbal & Licensed RemediesRescue RemedyAshwagandhaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesHomeopathic RemediesAt-Home TestsVegan Vitamins & SupplementsHolland & BarrettVitabioticsSolgarNew NordicWeledaBioglanGrass & Co.NovominsWild NutritionBetterYou3 for 2 Mix & MatchSave up to 1/2 PriceOnline OnlyBuy 1 Get 1 FreeBuy 1 Get 1 Free EventOutletShort Dated May 2025Buy one get one 1/2 priceDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink Shop AllVegan Food & DrinkShop all Vegan Food & DrinkMeat-Free AlternativesDairy Free DrinksEgg SubstitutesVegan ProteinVegan Protein BarsDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsDried FruitNutsSeedsMixesChocolate CoatedManuka HoneyTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstitutesMushroom DrinksHot ChocolateTeasSuperfood TeasMatcha & Green TeaHerbal TeaPeppermint TeaSleep & RelaxationSlimming TeaWomen's Health TeasDrinks & JuicesShop all Drinks & JuicesMultipack DrinksJuices & Health ShotsNatural Energy DrinksCoconut WaterKombuchaCBD DrinksSoft DrinksWaterAlcohol Free DrinksProtein ShakesSuperfoodsShop all SuperfoodsSuperfood BlendsSupergreensMoringa PowderSpirulinaMaca PowderFlaxseedBaobabChia SeedsGoji BerriesGut HealthHealthier SnackingShop all Healthier SnackingSweet SnacksSavoury SnacksLow Calorie SnacksChocolateCrisps & ChipsCrackers & CrispbreadsBiscuits & CookiesSnack BarsFlapjacksLiquoricePopcornSweets & MintsChocolate Coated SnacksFood CupboardShop all Food CupboardApple Cider VinegarCondiments & SaucesMeat-Free AlternativesSoup & Ready MealsRice, Pasta, Pulses & GrainsGravy, Broths & StockHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyNut ButtersJams & ChutneysSyrupsSpreadsPateBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesMeat-Free AlternativesSoup & Ready MealsRice, Pasta, Pulses & GrainsTinned FoodsHerbs, Spices & SeasoningGravy, Broths & StockHome BakingShop all Home BakingBaking IngredientsBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy Free DrinksShop all Dairy Free DrinksOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksDesserts & CreamsNutritionally Complete FoodCoconutHolland & BarrettNaturyaGrenadeTwiningsHeath & HeatherNakdPerfectTedPukkaManuka DoctorRhealSave up to 1/2 Price3 for 2 Mix & MatchOnline OnlyBuy one get one 1/2 priceBuy 1 Get 1 FreeBuy 1 Get 1 Free Event2 For £5 Mix & MatchShort Dated June 2025Gluten FreeDairy FreeWheat FreeSugar FreeEgg FreeMilk FreeSoya FreeSesame Seed FreeCelery FreeFish FreeNew inSports NutritionSports Nutrition Shop AllProteinShop all ProteinWhey ProteinClear ProteinMass GainersVegan ProteinDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneElectrolytesEnergy GelsSports CollagenCreatineShop all CreatineCreatine PowderCreatine CapsulesBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutCaffeine Free Pre WorkoutAmino Energy PowdersIntra WorkoutPost WorkoutKetoAmino AcidsShop all Amino AcidsAmino Energy PowdersBCAAL-LysineGlutamineCarnitineArginineVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness EquipmentApplied NutritionOptimum NutritionPrecision EngineeredUSNMyproteinGrenadeHuelTriActivePhDSiSSave up to 1/2 Price3 for 2 Mix & MatchBuy 1 Get 1 FreeOutlet2 For £60 Mix & MatchBuy 1 Get 1 Free EventBuy one get one 1/2 priceOnline OnlyGluten FreeDairy FreeSugar FreePalm Oil FreeSoya FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeNew inBeautyNatural Beauty Shop AllSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareSkin AilmentsSkin OilsCBD BeautyFace CareShop all Face CareCleanser & TonerFace MoisturiserFace Oil & SerumFace WashFace Exfoliators & ScrubsFace MasksHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesFeminine CareShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsIncontinence SupportAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesElectrical WellnessDr OrganicFaith in NatureWeledaNaturtintTisserandQ+AMiaromaSukinTrilogyAveenoSave up to 1/2 PriceBuy one get one 1/2 priceIntroductory OfferOnline OnlyBuy 1 Get 1 Free3 for 2 Mix & MatchBuy 1 Get 1 Free EventOutletAlcohol FreeParfum FreeFluoride freeGluten FreePalm Oil FreeCelery FreeCereal FreeCrustaceans FreeDairy FreeEgg FreeNew inWeight ManagementWeight Management Shop AllFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsSlimming TabletsWeight Management Shakes Shop all Weight Management Shakes Meal Replacement ShakesDiet ProteinDiet Food & DrinkShop all Diet Food & DrinkSlimming TeasHealthier CookingLow Calorie SnacksFruit, Nuts & SeedsJuices & Health ShotsApple Cider VinegarExercise SupportShop all Exercise SupportFitness EquipmentMeal Replacement ShakesDiet ProteinProtein BarsHolland & BarrettUSNTREKEat WaterFrejaIdeal HealthNudie SnacksBraggGrenadeNatures Aid3 for 2 Mix & MatchSave up to 1/2 PriceOnline OnlyBuy 1 Get 1 FreeBuy 1 Get 1 Free EventBuy one get one 1/2 price2 For £12 Mix & MatchShort Dated June 2025Gluten FreeSugar FreeWheat FreeDairy FreeCelery FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inHealth & WellnessShop all Health & WellnessHair & Skin HealthChildren's HealthEye HealthBrain HealthEmotional WellbeingHeart HealthImmunityMen's HealthWomen's HealthExercise & PerformanceEnergyJoints, Bones, & MusclesGut HealthSleep & RelaxationHolland & BarrettDr OrganicVitabioticsFaith in NatureWeledaOptimum NutritionApplied NutritionNaturtintPrecision EngineeredUSN3 for 2 Mix & MatchSave up to 1/2 PriceOnline OnlyBuy one get one 1/2 priceBuy 1 Get 1 FreeBuy 1 Get 1 Free EventIntroductory OfferOutletGluten FreeDairy FreeAlcohol FreeSugar FreeWheat FreeEgg FreeSesame Seed FreeSoya FreeCelery FreeCrustaceans FreeNew inNew InTrendingThe best of Holland & BarrettMedicines and HealthcareShop all Medicines and HealthcareHayfever & Allergy RemediesPain ReliefCough, Colds & Sore ThroatAntacids & GastrointestinalInfant & BabiesFemale HealthHaemorrhoids & Piles TreatmentsEar Care & Eye HealthFoot Care & Health Skin & ScalpMouth & Oral CareHair & ScalpTravelCareNurofenE45OilatumStrepsilsTiger BalmAnadinAnusolBeechamsBenylinBuy one get one 1/2 price3 for 2 Mix & MatchSave up to 1/2 PriceSave up to 1/2 priceIntroductory OfferShort Dated May 2025New inVeganShop for your WellnessGut HealthImmunityEnergySkincareWomen's HealthMenstrual HealthMenopauseJoints, Bones & MusclesHair, Skin & NailsSleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthLearn about WellnessJoints, Bones & MusclesEnergyWomen's HealthPeriods & Cycle HealthMenopauseImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsArticlesAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast
Skip to content

Explore related topics

Our favourite post-workout and muscle recovery-supporting foods

heeral-patel-bio

Reviewed byHeeral Patel

Sandwiches with avocado, poached egg, sprouts and cheese for healthy breakfast on white background.
New to the gym or a fitness pro? Here’s why nutrition can support your recovery and the foods to look out for

Our top picks

24g of protein

Optimum Nutrition Gold Standard 100% Whey Protein Double Rich Chocolate 899g
4.72

Optimum Nutrition

Optimum Nutrition Gold Standard 100% Whey Protein Double Rich Chocolate 899g

2 For £60 Mix & Match

£36.00

90 calories

Clear Whey Protein Cherry & Apple 875g

Applied Nutrition

Clear Whey Protein Cherry & Apple 875g

£50.00

Caffeine-free

Fourfive Hydro Plus Orange & Mango 20 Tablets
4.35

fourfive

Fourfive Hydro Plus Orange & Mango 20 Tablets

£8.00

Explore related topics

Whether you’re just starting your fitness journey or you’ve been crushing it in the gym for years, one thing’s for sure: a solid nutrition plan is just as important as your workout routine when it comes to maintaining a healthy lifestyle.

Here’s a fun fact that might surprise you: the right nutrition can actually help your body recover after a workout and get you ready to tackle your next one with full force.1

So, want to know which foods and supplements help with muscle recovery? Here’s what you need to know to fuel your body like a pro.

What post-workout foods help for muscle recovery?

We all know that what you eat can make a difference when it comes to muscle recovery, but not every snack is created equal. So, what should you chow down on after a killer workout to help those muscles grow and get back in tip top shape? Here’s a list of six foods to help recovery, all supported by the latest research.

  1. Whey protein: your muscle’s best friend
    Let’s kick things off with protein – specifically whey. Packed with the building blocks your muscles crave, protein is here to help with the maintenance and growth of muscle mass.1 So if you want to support your muscles, this might just be your favourite option. But, if you’re not a fan of dairy, you might want to skip this one. 
  2. Eggs: a nutrient-packed protein bomb
    It’s time to crack open the truth – eggs are a recovery superhero! These little guys are rich in protein, healthy fats and essential amino acids. The egg yolk is especially packed with protein, so don’t toss it out. Studies2 show that eggs can be a solid go-to after your workout, providing your muscles with the fuel they need to repair and grow.3,4 
  3. Dairy: delicious combo of protein and calcium
    Dairy isn’t just for building strong bones – it’s also packed with proteins to help your muscles recover as protein contributes to growth in muscles. Think yoghurt, cheese and even a glass of milk. They contain the magic mix of casein and whey proteins, plus essential minerals like calcium.5 But if dairy doesn’t sit well with you, don’t worry – try soy-based alternatives like soy milk or soy yogurt. 
  4. Oily fish: fatty fish for happy muscles
    Salmon and sardines are more than just tasty – they're loaded with omega-3 fatty acids which means these healthy fats can make all the difference when it comes to post-workout recovery.6 Not a fan of fish? No problem – fish oil supplements might be a good alternative (but make sure to chat with your doc first). Plus, there’s vegan alternative omega-3 supplements too. 
  5. Carbs: your body’s fuel for the finish line
    Carbs are a must if you're doing endurance exercise. When you break down carbs, they turn into glucose, which fuels your muscles during high-intensity activity.7 So, if you’re hitting those long runs or cycling sessions, make sure to load up on potatoes, rice, bread and pasta to keep your energy levels high and your recovery smooth.
  6. Berries: sweet recovery treats
    Don’t underestimate the power of berries, especially blueberries. Studies suggest that eating blueberries post-workout can actually lower oxidative stress and support recovery.9,10 So why not toss some into your yoghurt, cereal or smoothie? Not only are they tasty, but they can pack a punch when it comes to recovery.
The most important nutritional advice for post-workout recovery is to make sure you’re eating plenty of food that optimises your intake of macronutrients (fat, protein and carbs), micronutrients (vitamins and minerals) and fluids.11,12

Eating a well-balanced diet – made up of starches, fruits, vegetables, meat, beans, peas, lentils, fatty fish and dairy (or dairy-replacement) products – should help you meet these targets.13,14

However, if your diet doesn’t include some of these foods, you can always use supplements like protein powders, fish oil (or vegan omega-3 oil) and multivitamins.

Some of our favourite post-workout products

Optimum Nutrition Gold Standard 100% Whey Protein Double Rich Chocolate 899g

24g of protein

Optimum Nutrition

£36.00

£4.00/100 g

Get ready for gains

When your muscles are crying out for TLC after a tough session, Optimum Nutrition Gold Standard 100% Whey is there to answer the call – with 24g of protein (contributing to growth in muscle mass) in every deliciously chocolatey scoop.

It’s trusted by athletes and gym-goers everywhere and has been fuelling fitness journeys for more than 30 years. Whether you’re chasing PBs, after muscle growth or just trying to recover, this is the protein you’re going to want by your side. So, just pop it in your gym bag or blend into a morning smoothie, it’s your go-to for making gains with zero faff.
 
Huel Black Edition 100% Nutritionally Complete Meal Iced Latte 500ml

26 vits and minerals

Huel

£3.80

£0.76/100 ml

Your on-the-go bestie

This isn’t just any drink, it’s a meal in a bottle. That means 26 essential vitamins and minerals, high in protein which supports muscle mass and a smooth iced latte flavour that actually tastes like a treat (because let’s face it, you deserve one). Whether you’re dashing to the gym, powering through meetings or just trying to eat something between emails, this little bottle has your back.

At home, on the train, or en route to your next adventure, Huel Black Edition is built for real life. It’s plant-based and convenient – because who has time to count spinach leaves? Just grab, shake and go.
 
Clear Whey Protein Cherry & Apple 875g

90 calories

Applied Nutrition

£50.00

£5.71/100 g

Clear the way with a refreshing protein

Who says protein has to be thick and milky? Applied Nutrition’s Clear Whey Protein in Cherry and Apple is flipping the script by delivering all the muscle-building power you want, in a light, fruity drink that feels more like a summer cooler than a post-gym shake.

Made with ultra-hydrolysed whey protein isolate (aka the good stuff for muscle growth), this award-winning formula packs 21g of protein and 5g of BCAAs per serving. The protein content means support for muscle growth and recovery. Oh, and with just 90 calories, under 0.25g of sugar and fat, and only 1g of carbs.

Think crisp cherry, zesty apple, and a burst of refreshment. No clumps, no fuss – just shake, sip and smile.
 
Fourfive Hydro Plus Orange & Mango 20 Tablets

Caffeine-free

fourfive

£8.00

£0.40/1 Tablet

Hydration upgraded

Scientifically formulated with a blend of essential electrolytes, magnesium and water-soluble vitamins, these handy little tablets are your sidekick during and after exercise. Whether you're sweating it out in the gym, cycling through the countryside or just trying to bounce back from a hectic week, Hydro Plus helps you rehydrate and recover thanks to magnesium which helps with tiredness and fatigue.

With low sugar and absolutely no caffeine, it’s a vegan-friendly, low-calorie option with magnesium that supports energy production, metabolism and post-workout recovery. And the best bit? It’s all in a delicious tropical flavour that makes your water bottle way more exciting.

Simply drop a tablet into water, let it fizz and enjoy a refreshing sip that keeps you moving.
 

The final say

While what works for you may be different to what works for someone else, the overall importance of nutrition for muscle recovery is universal and can’t be understated.

From smooth lemon flapjacks to fruity protein waters and nutrient-packed shakes, post-workout nutrition doesn’t have to be boring or complicated. Whether you’re a fitness newbie or a seasoned gym-goer, what you put into your body after exercise plays a huge role in how you bounce back. Take a look at our favourite protein drinks next.

If there are any macro or micronutrients you think your diet is not giving you, you can always try adding supplements into your daily routine. However, for individualised nutrition advice based on your body and specific exercise routine, speak to a dietitian or your GP.

Disclaimer

This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
 

Sources

1. Moore, DR., et al. ‘Beyond muscle hypertrophy: why dietary protein is important for endurance athletes.’ Applied Physiology, Nutrition, and Metabolism. 2014;39(9):987–97.
2. Attia, YA., et al. ‘Protein and Amino Acid Content in Four Brands of Commercial Table Eggs in Retail Markets in Relation to Human Requirements.’ Animals. 2020;10(3):406.
3. van Vliet, S., et al. ‘Greater Stimulation of Postexercise Muscle Protein Synthesis after Consumption of Whole Eggs versus Egg Whites in Healthy Young Men.’ The FASEB Journal. 2017;31. Available from: https://doi.org/10.1096/fasebj.31.1_supplement.164.7.
4. Stephan van Vliet, Shy EL, Sidney Abou Sawan, Beals JW, Daniel WD West, Skinner SK, et al. Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. The American journal of clinical nutrition [Internet]. 2017 Dec 1 [cited 2024 Jul 15];106(6):1401–12. Available from: https://www.sciencedirect.com/science/article/pii/S0002916522026934
5. Alcantara, JMA., et al. ‘Impact of cow’s milk intake on exercise performance and recovery of muscle function: a systematic review.’ Journal of the International Society of Sports Nutrition. 2019;16(1).
6. Fernández-Lázaro D, Arribalzaga S, Gutiérrez-Abejón E, Mohammad Ali Azarbayjani, Mielgo-Ayuso J, Roche E. Omega-3 Fatty Acid Supplementation on Post-Exercise Inflammation, Muscle Damage, Oxidative Response, and Sports Performance in Physically Healthy Adults—A Systematic Review of Randomized Controlled Trials. Nutrients. 2024 Jun 27;16(13):2044–4.
7. Holesh JE, Aslam S, Martin A. Physiology, Carbohydrates [Internet]. Nih.gov. StatPearls Publishing; 2023 [cited 2024 Jul 15]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK459280/
8. NHS. Starchy foods and carbohydrates [Internet]. [Cited 2024 Apr 15]. Available from: https://www.nhs.uk/live-well/eat-well/food-types/starchy-foods-and-carbohydrates/.
9. McLeay, Y., et al. ‘Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage.’ Journal of the International Society of Sports Nutrition. 2012;9(1):19. Available from: https://doi.org/10.1186/1550-2783-9-19.
10. Ranchordas MK, Rogerson D, Soltani H, Costello JT. Antioxidants for preventing and reducing muscle soreness after exercise. Cochrane library [Internet]. 2017 Dec 14 [cited 2024 Jul 15];2017(12). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6486214/
11. Beck, K., et al. ‘Role of Nutrition in Performance Enhancement and Postexercise Recovery.’ Open Access Journal of Sports Medicine. 2015;6(6):259.
12. Sport and exercise | British Nutritional Foundation [Internet]. British Nutrition Foundation. 2024 [cited 2024 Jul 15]. Available from: https://www.nutrition.org.uk/creating-a-healthy-diet/sport-and-exercise/
 

Related Articles

Sign up for exclusive offers
Plus, get expert advice to support your health & wellness straight to your inbox when you sign up to Holland & Barrett emails.