Although exercise is beneficial for burning energy and building muscle, it can sometimes be painful. Exercise-induced inflammation is the body's natural reaction to an acute "injury" that occurs after moderate to intense physical activity. Inflammation is the immune system's way of addressing the "injury," and it may manifest as pain, redness, and swelling.
If we remain in this state of inflammation for too long, it can lead to fatigue, muscle damage, and soreness. This is why post-workout recovery is crucial! To enhance recovery and reduce pain and soreness after exercising, we aim to decrease inflammation and muscle damage. Continue reading to discover how to recover quickly after exercise, which will help you optimize performance and support your training objectives.
(Check out our previous blog to learn about 4 elite athletes who utilize plant-based eating following their workouts and 13 Ways Plant-Based Eating Can Benefit Athletes.)
How to recover quickly after exercise
Antioxidants for the win!
One key way to reduce inflammation is by eating a variety of plant-based foods. Plant-based foods, such as fruits, vegetables, legumes and nuts, provide phytochemicals (also known as phytonutrients) and antioxidants, which have been shown to reduce inflammation and the risk of chronic diseases.
Antioxidant- and phytonutrient-rich plant-based foods play a key role in exercise recovery by reducing inflammation, minimizing oxidative stress, and supporting muscle repair. Intense exercise generates free radicals, which can contribute to muscle damage and soreness, but colorful fruits, vegetables, nuts, seeds, and whole grains provide powerful antioxidants—such as vitamin C, vitamin E, and polyphenols—that help neutralize these harmful molecules.
Foods like berries, cherries, leafy greens, turmeric, and flaxseeds contain phytonutrients that combat inflammation and support immune function, aiding in faster recovery. These compounds also enhance circulation, delivering oxygen and nutrients to muscles more efficiently. By incorporating a variety of antioxidant- and phytonutrient-rich foods, athletes and active individuals can reduce post-workout soreness, speed up recovery, and promote long-term performance and resilience.
Plant-based foods high in phytonutrients and antioxidants include, well, pretty much all of them! But here are some of the richest sources:
Dark leafy greens
Nuts/seeds
Avocado
Broccoli
Peppers
Berries
Tomatoes
Carrots
Sweet potatoes/squash
Plus many more (Fun fact: there are over 20,000 edible plants in the world!)
Plant Protein for Growth and Recovery
Protein-rich plant-based foods play a crucial role in muscle recovery after exercise by providing the essential amino acids needed for muscle repair and growth. Foods like lentils, chickpeas, tofu, tempeh, quinoa, and hemp seeds supply high-quality protein along with beneficial nutrients such as fiber, antioxidants, and anti-inflammatory compounds that support overall recovery. Unlike some animal-based proteins, many plant-based options also help reduce oxidative stress and inflammation, which can speed up healing and reduce muscle soreness. Additionally, plant-based proteins are often rich in vitamins and minerals like magnesium and potassium, which aid in muscle function and hydration. Including a variety of plant proteins in post-workout meals ensures that muscles get the necessary nutrients to rebuild and strengthen efficiently.
Sources of high quality plant-based protein such as:
Soy milk
Beans
Lentils
Peas
Pseudo grains (quinoa, amaranth, buckwheat)
Nuts and seeds
Nut and seed butters
Edamame
Tofu
Tempeh
Try this Supercharged Antioxidant Smoothie for recovery and check out our list of 47 Protein-Filled Plant-Based Foods.
Hydrate to the finish line
Another tip that is useful, not just for recovery, but also for overall health, is to drink plenty of water. One of my favorite tips to help boost how much water you drink is by adding plant-based options such as cucumber, berries, or oranges to water for a naturally sweet flavor and added nutrients.
There is no one size fits all for how much water you should drink. A good suggestion is to keep a bottle of water with you and sip throughout the day. Dividing your body weight (in pounds) in half and drinking that in ounces is also a good rule of thumb. For example, a 150 pound person would need approximately 75 ounces of water a day.
That said, if you're an endurance or ultra athlete training in the heat, that amount may be much higher. Listen to your body! Water, with the additional of some fruits or vegetables contain electrolytes to prevent dehydration and maintain saliva, which contains anti-microbial properties.
A recent review of research studies have shown an improvement in both heart health and recovery time in those exercising on plant-based diets.
Plant-based eating is also good for the heart!
Harvard Health recently highlighted emerging research in the field of heart disease and plant-based eating. When intake of a plant-based diet was compared to the American Heart Association diet (low fat and includes lean meat), the results showed a 32 percent decrease in an inflammatory biomarker. Research shows that, no doubt, plant-based eating reduces inflammation compared to many other dietary patterns that include meat and dairy.
Harvard also published an article on tips for foods that fight inflammation. Tips include consuming foods that are high in phytochemicals and antioxidants, as well as avoiding or limiting the following foods as much as possible:
Refined carbohydrates, such as white bread and pastries
French fries and other fried foods
Soda and other sugar-sweetened beverages
Red meat (burgers, steaks) and processed meat (hot dogs, sausage)
Margarine, shortening, and lard
Heavily processed foods and meats increase inflammation along with raising our risk for chronic diseases such as heart disease, type 2 diabetes, and obesity.
If you have experienced intense pain or discomfort following workouts try making a switch to help recovery with plant-based foods!
Hey everyone! My name is Alec Pienta and I am finishing the master's level Coordinated Program of Nutrition at Georgia State University, which will enable me to sit and (hopefully) pass the exam to become a Registered Dietitian. I was drawn to studying nutrition through sports and exercise in high school. Nutrition education is one of the aspects I am most passionate about. I enjoy being able to talk about nutrition guidelines, clear up misconceptions, and tell fun facts! I am open to where the world of nutrition leads me, but know that I will be happy being able to communicate nutrition information to anyone who will listen.