Certain foods have been shown to not only support muscle repair but improve energy, ease inflammation and even calm your mood after a stressful day. So, what should you be eating? And how easy is it to make recovery-friendly foods part of your day? Spoiler: it's simpler than you think.
Marika Day: Nutritionist-approved foods for rest and recovery.
ARTICLE
1 November 2025
4 min read
4 min read
When we think about rest and recovery, most of us go straight to sleep, stretching or maybe taking it a bit easier at the gym. But did you know what you eat can be just as important?
Protein: your body’s repair crew
After a big workout or a busy day on your feet, your body needs extra support to recover and rebuild. Enter: protein. This nutrient helps repair muscle tissue, balance hormones, and support a healthy immune system, making it a recovery essential. What’s more: getting enough of it can be simple. Just aim to include a source of protein with every meal, such as:
- Breakfast: eggs or Greek yoghurt.
- Lunch: chicken, tofu or legumes.
- Dinner: fish, lentils or lean red meat.
- Snack: yoghurt with berries or cheese with fruit.
Carbs: your one-stop recharge shop
Carbs often get a bad rap, but they are actually your body’s main energy source, and crucial for recovery. Not only do they refill your energy stores (aka glycogen), but they also help your body produce serotonin and melatonin, which support mood and sleep. Just remember: your best carby friends aren’t white and refined but complex - think:
- Wholegrains: oats, brown rice, quinoa.
- Starchy veg: sweet potato, corn.
- Fruits: bananas, kiwifruit.
Healthy fats: your inflammation fighters
Not all fats are created equal. Healthy fats, especially omega-3s help reduce inflammation, support brain function and even help regulate your sleep hormones. I try to include omega-3-rich foods a few times a week from a variety of sources such as:
- From the sea: salmon, sardines, tuna, mackerel, trout.
- From plants: chia seeds, flaxseeds, hemp seeds, walnuts.
- Not a fan of fish? Algal oil is a great plant-based source of the same long-chain omega-3s.
Micronutrients: your small-but-mighty healers
A colourful, well-balanced diet naturally gives you the vitamins and minerals your body needs for quality rest and recovery. But some key ones to keep in mind include:
- Magnesium: from leafy greens, nuts, seeds and wholegrains. Helps muscles relax and supports deep sleep.
- Calcium: from dairy and fortified milks. Supports bone health and melatonin production.
- Iron & Zinc: from meat, legumes and seeds. Improves energy and sleep regulation.
- Antioxidants: from berries, citrus and colourful veg. Combats stress and inflammation.
Melatonin: your overnight support crew
Need a little extra shut-eye? Adding foods that contain or support melatonin (the hormone that helps regulate your sleep cycle) can help support sleep and recovery. Try incorporating some of these foods into your pre-night-time routine:
- Tart cherries or tart cherry juice.
- Kiwifruit.
- Nuts like pistachios, walnuts and almonds.
Remember: timing is everything
It’s not just what you eat, when you eat can also affect how well you recover and sleep. When possible, try to:
- Finish your last meal 2–3 hours before bed to support digestion.
- Avoid heavy, fatty or spicy meals too close to bedtime (as these can impact sleep).
- Cut off caffeine after midday and reduce your alcohol.
- Eat regularly throughout the day. Skipping meals can leave you drained or overly hungry later.
- Refuel within 1-2 hours after a workout with a mix of protein and carbs, to kickstart your recovery.
Eating for recovery isn’t as hard as it sounds. In fact, it can be simple and delicious. By arming your diet with a balanced mix of protein, slow-release carbs, healthy fats and magnesium-rich foods, you can help your body rest, repair and recharge, so you can face each day feeling your best.
Eat well with nutrition tracking
AIA Vitality supports you everyday to make healthier lifestyle choices. And by tracking your nutrition through the AIA Vitality App, you can earn up to 1,200 Points per membership year.
Marika Day
Marika Day is an Accredited Practising Dietitian and Nutritionist with over 10 years' experience in a variety of clinical and non-clinical areas. Her expertise and interests include gastrointestinal nutrition, which is influenced by her personal experience with coeliac disease. Additionally, she focuses on women’s health and the complexities of disordered and emotional eating. In addition to her clinical expertise, Marika regularly works in recipe development, helping people make nutritious choices every day. Her approach to nutrition is balanced, practical and empathetic and aims to help people enjoy food and live a healthy balanced life.
Disclaimer:
Copyright © 2025 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.
Copyright © 2025 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.
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