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Learn the best foods for muscle recovery high in protein, carbs, and key nutrients. Build better post-workout meals that fuel results. Taro root, oatmeal, and chia seeds are some of the best foods for muscle recovery. You can also consider drinks like chocolate milk and watermelon juice. Eating the right foods after workouts is important for muscle gain, recovery, and performance. Here is a guide to optimal post-workout nutrition. Studies on proteins, amino acids, carbohydrates, antioxidants, and dietary supplements have demonstrated their importance and effectiveness in muscle recovery.