6 Foods That Help with Muscle Soreness
I, along with many other people, love the feeling of being "good sore" after a workout. It gives us a sense of accomplishment and that we're making progress with our efforts. However, sometimes that soreness can last longer than we want. Proper stretching before and after a workout, along with what we eat, can have a major impact on our recovery. You can see my blog post about stretching here, but for some healthy ways to fuel your body while combating soreness here's 6 foods known to get you moving without the pills.
Make those “ugh, I can’t move” complaints a thing of the past by stocking your fridge with these essential eats:
1) Oatmeal
Oatmeal is a great post-sweat option for loads of reasons, including that it’s easy to make and it’s filling. It can also be your secret to a longer life. Eating 33 grams of whole grains daily — equivalent to a bowl of oatmeal — could cut your risk of premature death by 9% compared to those who barely ate whole grains at all, according research from Harvard University.
2) Tart Cherries
Tart cherries are a good source of phenolic compounds known to be antioxidant-rich and have anti-inflammatory capabilities which have been linked to a protective post-workout effect, says Feller. “According to research, cherry juice — specifically made with tart cherries — may intervene and augment the secondary response that produces muscle soreness.” Tart cherry juice can be found at your favorite grocery store. Just check to make sure there aren't any added sugars.
3) Sweet Potatoes
Looking for a high-octane fuel for your body? Look no further than sweet potatoes. They contain excellent levels of vitamin B, which helps release energy from food, as well as vitamin A, potassium, vitamin C and 4 grams of fiber. Pair one with cottage cheese (toting 25 grams of protein in 1 cup), and you’re good to go.
4) Spinach
Spinach, as well as arugula and other green leafy and cruciferous vegetables, is jam-packed with nutrients including vitamins B, C and A which help stave off inflammation. It also packs 5 grams of protein per cup. Easily slip a handful or two into your post-workout protein smoothie without altering the taste.
5) Salmon
We’ve heard it before: Grilled salmon is one of those great food options if you’re trying to stay on track with your nutrition. But it’s more than just good for you: The omega-3 fatty acids found in salmon — as well as other fish including mackerel and sardines — can translate into lower levels of delayed onset muscle soreness (DOMS), according to Virginia Polytechnic Institute and State University research.
6) Watermelon
Especially on a warm day, there’s almost nothing better than biting into a slice of juicy watermelon. High in water content, the fruit boosts important amino acids that can certainly help sore muscles. Giving athletes watermelon juice — which contains the amino acid l-citrulline — after a workout helps reduce recovery heart rate and muscle soreness after 24 hours, according to one study.
If you know or have any other foods that you’ve found to be helpful feel free to leave a comment below. As always, Together, WEvolve.