Top Ten Foods to Alleviate Sore Muscles

You don't have to suffer from muscle soreness after working out.  Try these foods to help heal your body and get you back in shape for the next workout

Eat These Foods to Eliminate Post-Workout Muscle Pain

Sometimes, it’s nice to feel a little sore after a good workout. It feels like you’ve accomplished your goals and you have something to show for it. But sometimes, you’re so sore that you can barely get through the day, let alone do another workout. After exercising, try eating these foods to help alleviate sore muscles. You’ll be much more likely to stick to your exercise routine if you’re not in pain.

  1. Blueberries, cherries and dark fruits – studies have found that eating these dark fruits can help reduce delayed onset muscle soreness (DOMS) and recuperate strength faster. Plus, tart cherries have the added benefit of melatonin so your body can get better rest post-workout.
  2. Leafy greens and cruciferous vegetables – you know they’re full of nutrients, but they also help improve the metabolic process, reduce inflammation and fight free radicals that can slow the recovery process. Research also suggests that leafy greens can lower levels of the stress hormone, cortisol, after training.
  3. High glycemic fruits and starches – you need to replenish glycogen fast after a good workout. In exercise and metabolic studies, watermelon was found to nitric oxide production, delivering nutrient-rich blood to damaged muscle tissue. With just about every nutrient we need, potatoes are excellent choice as well.
  4. Water – sounds too simple, right? But if you’re not hydrated, your body will have a difficult time recovering from hard exercise, especially during warmer weather. Don’t just drink before and after your workout – sip water throughout the day for maximum benefits.
  5. Cod and salmon – fish is full of the healthy omega-3 fatty acids, DHA and EPA. They are among the best for recovery since they have anti-inflammatory effects.   Omega-3’s have also been shown to reduce muscle soreness.
  6. Almonds and nuts – nuts can help accelerate repair of damaged tissue. Almonds are an excellent source of omega-6 fatty acids that have performed very well in aiding recuperation after intense exercise. Brazil nuts are another powerhouse choice since they contain a trifecta of the minerals selenium, magnesium and zinc, which are essential for hormone balance and recovery.
  7. Fermented foods – if your gut isn’t functioning properly, your body will take longer to recover following exercise. A diet rich in fiber and probiotics can help ensure full absorption of nutrients needed for tissue repair as well as eliminate oxidative stress and reduce inflammation.
  8. Eggs – they are a perfect protein source with the second highest concentration of leucine after milk. Leucine is the most important amino acid for building muscle. Research suggests that eating eggs can enhance energy production and reduce inflammation as well.
  9. Cinnamon – a study of women martial arts athletes found that taking 3 grams of cinnamon powder with food helped significantly reduce delayed onset muscle soreness.
  10. Turmeric and Ginger –turmeric and ginger have powerful anti-inflammatory properties. Cooking with these spices can improve recovery after an intense workout.