Fatty fish

Sardines, salmon, and trout are high in omega-3 fatty acids, which your body needs for muscle recovery. Fish is primarily a highly bioavailable source of protein, a macronutrient that helps muscle repair, which is the process of repairing muscle cells after exercise-induced damage.

According to some experts, consuming roughly 1.1 ounces (30 grams) of protein after exercise helps muscle recovery. For instance, 1 ounce (29 grams) of cooked salmon contains 4 ounces (113 grams). Omega-3 fats found in fatty fish may help reduce DOMS, fight inflammation, and promote muscular building. To maintain optimal muscle recovery, experts recommend consuming 0.06–0.11 ounces (1.8–3 grams) of omega-3 fatty acids after exercise. This may be easily acquired by eating fatty fish like salmon or taking an omega-3 supplement after working out.