What to Eat After a Massage 2024: Nutrient Guide

A well-balanced diet can help reduce fatigue and speed up recovery after a massage. Similar to exercising, massage benefits from meals that are rich in carbohydrates, protein, and healthy fats. In this article, I’ll give you guidance and advice on some great ingredients and meals to dine on.

While the benefits of a massage are accessible to anyone regardless of diet, a well-rounded diet will improve your physical and mental well-being. This means that a thoughtful eating regimen can make every massage you get that much more relaxing and enjoyable.

Most importantly, it’s not enough to merely eat a healthy meal after your massage. To truly unlock the benefits, your goal should be to eat more nutrient-rich food on a regular basis. I’ve consulted with our certified in-house nutritionist to bring you these guidelines about what to eat after a massage.

Great Foods To Eat After Massage 🥬

Well-balanced meals contain a combination of carbs, protein, healthy fats, and fiber. Consuming these nutrients post-massage or -workout provides you with additional benefits, such as improved absorption and faster recovery.

Some foods are good for building muscle tissue, while others help combat inflammation and cell repair. The following section breaks down some you should include in your meal planning. 

Protein-Rich Foods 🍗

Protein-rich foods are essential for muscle building and repair because proteins are the building blocks of muscle tissue. You can get protein from various sources like meat, cheese, and plants. Check out the table for the details.

According to the dietary guidelines for Americans, daily protein requirements for adult women and men are around 46 g and 56 g, but the optimum amount is ultimately different for every individual based on their weight and other factors¹. 

Fruits 🍇

Fruits are rich in antioxidants people associate with many health benefits, including fighting inflammation that may occur after a massage. These compounds combat free radicals and help with oxidative stress, which is why they're added to many foods as supplements. Some antioxidants are vitamins (A, C, and E) and carotenoids (beta-carotene, lutein, and lycopene)². 

They're naturally present in various quantities in many fruits and vegetables. In general, it’s well-established that plant-based foods contain much higher antioxidant content than animal-derived and mixed foods³. 

Some other fruits that could help with inflammation are avocado, pineapple, pomegranate, peaches, and citrus fruits like limes.  

Vegetables 🍠

Many vegetables are rich in antioxidants. The median antioxidant content of plant-based foods is 0.88 mmol per 100 g. Compare this to the number for animal-based foods, which is a mere 0.1 mmol per 100 g. By the numbers, it’s clear that a veggie-forward diet is superior to any diet that reduces the number of plant-based foods.

Here are some vegetables rich in antioxidants that could help you with inflammation after a massage⁴: 

Some other veggies with a high antioxidant content are beet, beans, broccoli, artichokes, radishes, and collard greens. To learn more about health benefits and different types of vegetables, check out our in-depth overview. 

Seeds and Nuts 🛒

Nuts and seeds are also rich in antioxidants. The average content of these molecules that fight free radicals is somewhat lower in seeds and nuts than in plant foods as a whole (0.76 to 0.88 mmol per 100 g), but higher than in vegetables (0.31 mmol per 100 g)⁵. 

Antioxidants from nuts and other sources can complement the improved blood flow that often follows a deep tissue massage. Antioxidants are good for your cardiovascular health. Here are some nuts and seeds high in antioxidants, making them a great choice post-massage:

These foods also provide a healthy dose of protein. So, if you don't eat meat, they can provide protein for muscle recovery. Refer to the following table for details: 

Meal and Snack Ideas 🥒

Getting a massage is similar to exercising in some ways, so think about meals that will help you recover and refuel after a treatment. In addition to a healthy combination of carbs, protein, and fats, a high amount of fiber is highly desirable.

Below, I’ll share some healthy meal ideas that can be comforting and nourishing after a massage. If you don’t have time or energy to put towards planning, shopping, cooking, and cleaning your dinners, meal delivery services can simplify the process in a number of ways.

Complete Meals 🦃

Green Salad and Lean Meat

A well-composed salad is the perfect vehicle for any number of beneficial ingredients. The Herbed Organic Chicken & Fig Kale Salad from Green Chef, pictured below, also includes pistachios and bulgur wheat to round out the nutritional makeup of the dish.

You can adapt this recipe to suit your tastes and the ingredients accessible to you. Instead of chicken breast, a salmon filet works just as well. Instead of a kale salad, you can make a spinach salad, and dress it how you please. As long as you have a variety that includes the basic components, it’s hard to go wrong.

Tacos, Burritos, and Wraps

Putting ingredients into a tortilla is a classic Central American way to form a cohesive dish. Today, the practice can be deliciously applied to any cuisine. The Beef Stir-Fry Tacos shown below combine Pan Asian-inspired flavors like cabbage and soy sauce with a traditionally Mexican presentation.

This structure for a meal is the perfect way to incorporate healthy ingredients in a comfort food vehicle. Beef is the main source of protein, while green peppers and cabbage add vitamins and fiber. You can make your own wrap with practically any combination of protein and veggies, with the tortilla providing ample carbs.

Rice Dishes

Rice is another convenient vehicle for healthy recipes. Whether you’re serving up sauteed shrimp and greens over a bed of rice or preparing a big batch of fried rice with bok choy and sesame seeds, rice is the backbone of many great dishes.

The Super Greens Fried Rice pictured below is a vegan dish from Purple Carrot. It represents just how many unique and healthy ingredients you can pack into a dish. This dish includes extra veggies like kale to pump up the nutrient content and pumpkin seeds for extra protein and healthy fats. You can add any greens to your fried rice or crack an egg into it for some additional (non-vegan) protein.

Snacks and Breakfasts 🍌

Nutritious snacks are a great addition to your mealtime when you need to fill the gap between meals. Also, many fruits, veggies, and other items can serve as a snack or a breakfast. Here are a few ideas:

• Banana nut sliced banana bread: Bananas are a good source of carbohydrates and dietary fiber. With the addition of walnuts, you get a healthy fat boost. I like this baked product as a snack or for breakfast. 

• Oatmeal: Oatmeal is a great source of carbs and fiber that also serves as a base for fruits, nuts, and other ingredients. With the right combination of toppings, oatmeal can be a balanced and complete meal. I recommend making it with milk rather than water for increased protein and fat content.

• Sweet potatoes: These starchy veggies supply you with carbs and dietary fiber. They also teem with vitamins A and C. Baking sweet potatoes in olive oil is my favorite way to cook them. 

• Greek yogurt: This plain yogurt is a great source of protein if you'd like to skip meat and other heavy foods that provide this particular macronutrient. As a cultured dairy product, it’s good for your gut health. And most fruits pair well with Greek yogurt for a flavorful vitamin boost. 

• Cantaloupe: This fruit is rich in minerals, vitamins, and fiber. It's also good for hydration, with a water content of 90%, one of the highest of any fruit. In addition, 100 g of cantaloupe provides up to 40% of the daily vitamin C needs.  

Hydration 🍉

Hydration is key after a massage, as therapists often recommend. Massages can deplete muscles of water, so drinking several cups (4 to 6) of water ensures your liver and kidneys function properly. Staying hydrated helps eliminate debris released during the massage, aiding in a smoother recovery.

You can consume water-rich foods if you don't feel like drinking that much water. Both fruits and vegetables would do well. Also, smoothies are great post-massage options for hydration and nourishing. Some foods good for hydration are:

• Watermelon

• Honeydew melon

• Cucumber

• Celery

• Tomatoes

• Lettuce

• Peaches

• Oranges

• Strawberries

• Broccoli

• Pineapple

Eating Before and Eating After a Massage Nitty Gritty 🥦

Plan meals to make the most of their post-massage recovery potential. Some actionable tips include:

• Have a snack before your massage treatment; you can only have a full meal if there's enough time to digest it (say, 2 or more hours) before the massage appointment.

• Have a complete meal only after a massage. To prevent belly discomfort, make the meal light.

• The best time to consume a meal post-massage is between 30 minutes and an hour. Waiting at least half an hour after your treatment will help your body transition from a relaxed state to a digestive state.  

What to Eat Based on Massage Type 💆

You might like to plan what you eat based on the massage type. That's because different massages affect your body in different ways. So you may find that light meals are better for some massages and more satisfying meals for others. 

Some recommended foods and drinks for the following types of massage are:

• Swedish (classical) massage: After a relaxing massage, focus on preserving the relaxation you achieved. Light meals like salads and soups are ideal, and for hydration, herbal teas are among the best choices.

• Deep tissue and sports massages: Eating after a deep tissue massage, which targets deeper muscle layers, requires special attention. These and sports massages are more intensive than a Swedish massage, so you'll need protein and complex carbs for muscle recovery and energy replenishment. Think of it like a workout that burns fewer calories: you don’t need a ton of food, but pick healthy options like lean meats or vegetable proteins, seeds, and pasta.

• Hot stone massage: This massage is about detox and relaxation. So, you'll need nutrient-dense ingredients and proper hydration post-treatment. Soups, salads, fruits, and green smoothies are particularly beneficial.

• Aromatherapy: After aromatherapy, opt for meals and drinks that promote relaxation. Avoid hard-to-digest foods or protein-heavy options. Instead, hydrate with chamomile tea and choose foods rich in magnesium, like almonds, spinach, chickpeas, and pumpkin seeds.

Further Considerations 🤔

• Massage is about relaxation and rejuvenation. So, try to schedule a session after your personal and professional commitments instead of before to make the effects last longer.

• Massage is also about stress relief, so try to avoid doing anything stressful post-massage. This may include loud music, watching news, etc.

• Avoid doing any strenuous activities after a massage. These may be any type of training, exercise, heavy lifting, or other unnecessary physical exertion.

• Stretching after a massage is a good practice. It promotes flexibility and may help you keep that pleasant feeling in your muscles and tissues longer. 

• Do whatever makes you feel relaxed after a massage session. It can be at home or wherever you feel comfortable and welcome. 

FAQ

How long after a massage can I eat?

You should wait at least 30 minutes after a massage to have a light meal. During that time, your body transitions from a relaxed to a digestive state.  

What not to eat after a deep tissue massage?

In general, you should avoid heavy foods after a deep tissue massage to avoid feeling nauseous. Instead, consume protein- and carb-rich foods, like lean meats and pasta. Learn what to eat after a massage from our in-depth article.   

What are the don’ts after massage?

You should avoid stressful and physically demanding activities after a massage treatment. Instead do anything relaxing to make the positive effects on your body and mind last longer.

References

1. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6828919/

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2841576/

4. https://www.stjohns.health/documents/content/top-20-foods-high-in-antioxidants.pdf

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2841576/