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Best Plant-Based Recovery Foods

Published : Jan 30, 2022 3 mins read Updated On : Oct 31, 2023

Best Plant-Based Recovery Foods

Plant-Based Recovery Foods

Recovery of muscles after exercising is just as important as the exercises you do while working out. Our body needs to be refueled with carbohydrates and a delicate mix of protein from quality foods post-workout. Here are a few excellent plant-based options that you can give a try:

Best Plant-Based Recovery Foods


Fruits are high in natural sugars, making it best to consume post-workout or pre-workout. The sugars in the fruits allow your muscles to use them for energy or for restoring glycogen (glucose) in the muscle cells to aid the repair and blood sugar regulation. The fibers in fruits help control the nasty level of drops in blood sugar later. Always keep in mind you don’t need a lot of fruits to get the benefits – one serving or just a piece. You could choose berries, apples, bananas, pineapples, cherries, mango, etc.

Sweet Potato:

Sweet potatoes are a very source of Carbohydrates. Sweet potatoes are also a good source of potassium, which helps reduce high blood pressure and stress hormones. Potassium-rich foods also store electrolytes in the body that are often reduced after a workout. They are rich in a natural source of sugars that will not spike your blood sugar, unlike refined carbs or regular potatoes. They have an amino acid named tryptophan that helps relax and reduce the stress hormones in the body.


One can find at least one type of lentil in an Indian household. Lentils are one of the excellent sources of protein and carbs that make this dish a great post-workout meal choice. They are pretty easy to digest, which is most important right after a workout. Avoid taking lentils pre-workout, as they are high in fiber. You could try topping your sweet potatoes with lentils and adding them to a salad. You could also make a lentil sweet potato veggie patty for the burger to get more innovative.

Green Smoothie:

A green smoothie is possibly one of the most popular post-workout options available to us today. They are easy to make in a flash when one needs a quick replenishment. You could use greens like spinach, chia seeds, some plant-based protein powder, and a piece of banana, or you could even add some stevia to sweeten the smoothie. They are excellent sources of antioxidants, fiber, iron, magnesium, b vitamins, etc.

Ginger & Curcumin:

Short-term inflammation occurs when high-intensity exercises are performed for long periods. Inflammation is normal to happen during intense physical activities. Professional athletes experience post-workout muscle soreness and inflammation, and even beginners after a high-intensity workout experience this uncomfortable sensation. To speed up muscle recovery and reduce inflammation, athletes with different levels of experience are always looking for new ways to resume their training as soon as possible. Athletes want to exert themselves longer and harder; that isn’t simply possible when the muscles are over-exerted. Many athletes have turned to antioxidant-rich foods and herbal remedies such as ginger and turmeric. Turmeric and ginger have many health benefits, including anti-inflammatory and antioxidant properties, making them a well-liked choice among athletes to reduce muscle pain or soreness.

Both turmeric and ginger can be consumed dried, ground, or fresh and added to various dishes. They are also available in various supplement forms.

In ginger, there is a component known as Gingerol that is responsible for the root’s health benefits and its smell and flavor. Gingerol contains potent anti-inflammatory and antioxidant properties that can help one’s body in different ways.

Turmeric (Curcuma longa) is an Indian spice referred to as a superfood because of its benefits. Curcumin is a compound present in turmeric and is attributed to most of the health benefits of turmeric. Turmeric is a flavorful spice that is added to savory dishes.  

Plant Based Recovery Supplements

Fast&Up Plant-Based Muscle Recovery drink is in an effervescent tablet form, which is extremely easy to consume. In 250 ml of water, just drop the tablet and let it fizz up in the water. The tablet contains Curcumin and gingerol with added Piperine and zinc that help in muscle recovery, muscle damage, and muscle soreness, and help boost muscle repair and synthesis.

Vikram Nabira
Vikram Nabira
Health & Fitness

Vikram developed an interest for healthy eating during his chilhood itself as he saw his family members following a healthy diet and thus, staying fit and healthy. His particular areas of interest ... Read More

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