Muscle soreness sucks. I know people who have quit workout regimens due to persisting muscle pain. It’s natural experience soreness after workout, especially if you’re out of shape, but you can speed up sore muscle recovery by eating the right post-workout foods.
Here are foods that soothe sore muscles and speed up recovery. Eat these foods immediately after workout or later in the day.
Blueberries have been found to reduce muscle soreness. According to research, this fruit contains antioxidants that help eliminate the free radicals produced in the muscles when we exercise.
Other berries can also help you recover. Tart cherries increase production melatonin (sleep hormone), thus allowing you to sleep better and recover faster. Blackberries, raspberries, and strawberries also contain antioxidants and anti-inflammatory properties that soothe sore muscles.
Eggs reduce muscles soreness and promote protein synthesis since they contain all the essential amino acids. They also have antioxidant properties that fight inflammation.
You don’t have to be scared of whole eggs – they’ve been proven not to raise blood cholesterol levels.
Staying hydrated will help you recover faster. One study found that participants who were dehydrated during and after a run, experienced more muscle soreness and pain after workout, compared to those who were properly hydrated. Research also shows that dehydration can cause muscle cramps.
Remember to drink water during and after workout. And aim to drink 2-3 liters of water a day.
Veggies have potent anti-inflammatory and antioxidant properties. Cruciferous veggies even regulate estrogen levels and fight free radicals that slow recovery.
Salmon contains protein and healthy fats that speed up sore muscle recovery. They’re also high in omega 3s which fight inflammation and increase flow of blood to muscles.
Don’t eat salmon alone. Combine it with veggies and berries for faster recovery after an intense workout.
Ginger can soothe muscle soreness because it has strong antioxidant and anti-inflammatory properties. In this study, researchers found that exercisers who took raw or cooked ginger experienced less pain after workout compared to those who didn’t take ginger.
7. Fruits With High Glycemic Index
Eating high-GI fruits and starchy veggies after workout will help replenish lost energy. It’ll also increase production of insulin, and as you may know, this hormone plays a vital role in muscle growth. Eat these high-GI fruits and starchy veggies; watermelon, pineapples, potatoes, and sweet potatoes.