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Healthy post-massage food is highly recommended after a relaxing spa session.  Massage therapy helps stimulate your metabolism, making it beneficial to consume a meal afterward.  This is why it’s essential to nourish your body with the right foods to enhance the benefits of the therapy. 

Choosing the right post-massage snacks can help replenish energy, support muscle recovery, and maintain overall well-being. In this article, let’s explore post-massage nutrition and why it’s important. We also listed down the best snacks to eat after a massage, plus the foods you should avoid after a spa session. 

Why Is Post-Massage Nutrition Important?

Before anything, it’s important to understand that the body will be in a state of recovery and rejuvenation after a massage session. It’s essential to provide your body with necessary nourishment. During this time, there will be a decrease in blood flow since the body is relaxed and there is an increased risk that you’ll feel hungry or even lightheaded after your session.

Additionally, your muscles will be in the process of repairing and regenerating, which requires adequate nutrients to support this recovery phase. Massages can also stimulate the lymphatic system which aids in detoxification. Consuming healthy snacks can support these processes, ensuring a more effective and comfortable post-massage experience. Proper post-massage nutrition can help maintain hydration, reduce inflammation, and provide the energy needed by your body. 

  • Muscle Recovery: Healthy food plays a crucial role in muscle repair, meaning that after you get a massage, your muscles may need extra support to heal, especially if you got “heavy massages” like deep tissue or sports massages.
  • Detoxification: Massage therapy promotes lymphatic drainage and detoxification. Eating healthy food after a massage helps assist the body in this natural detox process.

What Should I Eat Before A Massage?

Ideally, we don’t recommend that you eat before a massage session. You might feel bloated, queasy, or uncomfortable during your massage if you consume a heavy meal right before. If you’re hungry, opt to eat a light snack at least 30 minutes before your appointment. Allot at least 1 1/2 hours before your massage if you must eat a light meal.

Choose foods that are easy to digest, such as fruits, vegetables, a small portion of lean protein, soup, and non-carbonated drinks with natural sugars. Think banana, a handful of raw almonds, or a light vegetable soup. Aim to provide your body with the necessary nutrients and energy while avoiding the feeling of fullness. Avoid heavy, greasy, or spicy foods that may cause indigestion or discomfort. Don’t forget to hydrate!

Healthy Snacks To Eat After A Massage

After your massage session, it’s ideal that you wait 30 minutes to 1 hour before you eat your post-massage snack. This will give your body sufficient time to  transition from a relaxed state to a state ready for digestion. Here are some snack or light meal options ideal to eat after a massage session.


Plain Greek Yogurt and Fruits

Plain Greek yogurt is the perfect post-massage treat! This healthy snack is rich in calcium and protein, which aid in muscle recovery and repair. It will also help you feel full for longer. Best of all, it’s creamy texture makes it easy to digest, making it a gentle yet nourishing option after a massage. 

For added flavor, texture, and nutrients, add or pair it with your choice of fruits (berries or mango chucks are great), nuts, or a drizzle of honey.

Avocado Toast

Not only is avocado toast delicious, but it’s also the perfect combination of fiber, healthy fats, and essential nutrients  that support muscle recovery and overall well-being. The healthy fats from avocados help reduce inflammation, while the fiber from the whole-grain bread provides sustained energy. Top it with light ingredients of your choice like diced tomatoes or sprinkle of seeds for added nutrition. Avocado toast is an excellent post-massage meal that can fill you up without being too heavy.

Trail Mix

Trail mix is the perfect post-massage snack for people on the go. It’s typically a mix of nuts, seeds, low-sugar fruits, and sugar-free or dark chocolate, offering  a balanced mix of protein, healthy fats, and carbohydrates. These nutrients help replenish energy levels and support muscle recovery. Just be sure to avoid a trail mix with processed sugar (like those with M&Ms or Smarties for chocolate).


Who says you can’t have breakfast food after going to the spa? Oatmeal consists of complex carbohydrates which will help you maintain stable blood sugar levels and fiber which aids in digestion and help keep you full longer. This will leave you feeling great after your massage.

Oatmeal is also very versatile. You can make it however you want to –  make it sweet with apples and cinnamon or savory with egg, avocado, and peppers. You can even turn it into a baked breakfast bar with dark chocolate chips and peanut butter! These additional flavors and nutrients help support overall recovery and nourishment.

Salmon and Kale

If you get really hungry after going to the spa, you can fill up with salmon on a bed of kale. Salmon is filled with healthy fats like omega-3 while kale is loaded with Vitamins A, C, and K, folate, potassium, magnesium, iron, and fiber. Together, these superfoods will help your muscles recover better and reduce the risk of inflammation. Additionally, the vitamins and antioxidants in kale support overall health and rejuvenation.

If you prefer a more filling meal, add roasted sweet potatoes and slices of apple in the mix, which will provide a sweet contrast to the kale.

What Foods Should I Avoid After A Massage?

Some types of food can counteract the benefits of your massage. Avoid these foods as much as possible immediately after your spa session:

  • Caffeine and Alcohol: Stay away from caffeinated drinks like coffee and tea as well as alcoholic drinks immediately after your massage. Caffeine and alcohol can disrupt relaxation effects of a massage, so opt for an herbal tea or decaffeinated coffee instead if you must have your cup of joe.
  • Processed and Sugary Foods: Foods that are high in sugar and artificial additives can increase inflammation, counteracting the effects of the massage. They also hinder the body’s natural healing process.

In A Nutshell

Post-massage food supports the wellness benefits of a massage. Make sure to opt for healthy post-massage snacks like Greek yogurt, avocado toast, trail mix, oatmeal, and salmon so you’ll feel even more relaxed, more balanced, and more rejuvenated.