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Teléfono Centro deportivo Cortijo Alto
640 207 323
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Reservations: 640 207 323

Tennis is a sport that not only requires a good physical level, but also endurance is an indispensable factor. To always compete at your best, a balanced diet is necessary to recover after each training session.

At our tennis academy, we always promote a healthy lifestyle, which is why today we are sharing some tips on nutrition for good post-workout muscle recovery.

The Importance of Muscle Recovery

For any athlete, especially those who train frequently, proper muscle recovery is essential. This not only helps prevent potential injuries but also improves training sessions, allowing for greater intensity and maintaining the level of activity.

Benefits of Good Recovery

Working towards good recovery means not only resting your muscles but also strengthening them over time. Additionally, as mentioned earlier, good muscle recovery is a way to prevent injuries, allowing for constant and uninterrupted training.

Factors Influencing Recovery

Muscle recovery depends on several factors, including appropriate recovery exercises, effective and restorative rest, and controlled nutrient intake. If you consume the right nutrients at the right times and in the necessary amounts, you will notice how easily your muscles recover between workouts.

Essential Nutrients for Recovery

To take your recovery to the next level, you need to know a series of necessary nutrients to include in your post-workout regimen. These are:


Proteins are responsible for rebuilding muscles. After a workout, consuming proteins helps in the recovery and reconstruction of muscles, repairing micro-tears and promoting muscle growth. Sources of protein include lean meats (chicken, turkey, and low-fat beef), fish (salmon, tuna, and other omega-3-rich fish), eggs, and legumes (lentils, chickpeas, and beans, ideal for vegetarian diets).


Carbohydrates replenish the glycogen stores depleted during training. Sources of carbohydrates include fruits (bananas, apples, and berries, which also provide vitamins), vegetables (potatoes, sweet potatoes, and leafy greens), and whole grains (oats, quinoa, and brown rice, which offer sustained energy).

Healthy Fats

Healthy fats play an important role in reducing inflammation and supporting essential body functions. Sources of healthy fats include avocados, nuts (almonds, walnuts, and seeds such as chia and flax), and olive oil.

Key Foods for Recovery

Certain foods are more convenient for post-workout consumption due to their ease of intake or nutrient combinations.

Fruits and Vegetables

Consuming fruits and vegetables provides numerous benefits; their vitamins, minerals, and antioxidants help reduce inflammation and repair damaged tissues.


Like protein shakes, consuming dairy products provides a beneficial source of proteins and carbohydrates, along with the added benefit of calcium, another essential nutrient in our diet.

Additional Tips for Optimal Recovery

In addition to these indispensable foods, here are other tips that could help improve your performance.


Hydration is crucial for muscle recovery. Drinking enough water and replenishing the electrolytes lost during exercise helps maintain fluid balance in the body.

Timing of Consumption

The timing of nutrient intake is also important. Known as the anabolic window, this is a period between 30 minutes to an hour after training when the body is more receptive to nutrients.

Tennis Lessons in Málaga

At Cortijo Alto, we strive for our students to lead a completely healthy lifestyle. Therefore, in addition to the training sessions we conduct, we advise them to maintain a healthy and balanced diet that aids muscle recovery and allows them to perform at their best.

If you are looking for a tennis academy in Málaga to combine a balanced diet with exercise, Cortijo Alto is the best option for you. Come visit our facilities and discover all our services. We look forward to seeing you!

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Esta entrada está escrita por Laura Cortijo Alto