Victor Forge
Muscle soreness is a common issue for people who engage in physical activities like running, hiking, or strenuous exercises. Delayed onset muscle soreness (DOMS) can set in 24 to 72 hours after such activities and cause discomfort and pain. Fortunately, certain foods and drinks can help alleviate and prevent muscle soreness. This includes tart cherry juice, watermelon, fatty fish like salmon, and anti-inflammatory foods rich in omega-3 fatty acids, such as nuts and seeds. Carbohydrate-rich foods and adequate protein intake are also important for muscle recovery and reducing soreness.
| Characteristics | Values |
|---|---|
| Drinks | Tart cherry juice, beetroot juice, watermelon juice, chocolate milk, coffee |
| Foods | Bananas, berries, spinach, starchy vegetables (sweet potato, butternut squash, potatoes), eggs, salmon, cottage cheese, pistachios, oats, quinoa, brown rice, whole-wheat pasta, yoghurt, granola, flax, whey protein powder, taro root, oatmeal, chia seeds |
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What You'll Learn
Tart cherry juice
A 2021 meta-analysis found that supplementing with tart cherry juice helped reduce muscle soreness, improve muscle recovery, and reduce inflammation after strenuous exercise. The study also found that drinking tart cherry juice accelerated muscle recovery and lowered markers of inflammation. The results suggest that tart cherry juice is likely most effective when started several days before exercising and continued for several days after, for a total of 8–10 days.
Another study found that runners who drank tart cherry juice twice daily for one week before and on the day of a long-distance race reported significantly less pain upon completion of the race. This study also found that there was a preservation of muscle function attributable to the cherry juice. The anti-inflammatory and antioxidant effects of cherry juice may mediate the secondary response to muscle damage and avoid the proliferation of myofibrillar disruption.
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Bananas
Research suggests that potassium may help reduce muscle soreness post-workout. Potassium plays a key role in keeping water properly balanced inside and outside of your body's cells, and a low level of potassium in the body can cause muscle weakness, fatigue, and cramps. Thus, eating ripe bananas daily may help treat sore and achy muscles.
To maximise muscle recovery, it is important to team your post-workout banana with a protein source. A banana and Greek yoghurt will provide you with the fats, carbohydrates, and protein your body needs to recover from an intense session. Alternatively, blend a banana with some frozen berries and tart cherry juice for the ultimate DOMS-busting smoothie.
If you like banana milkshakes, your body will get both potassium and calcium, which are essential for healthy muscles.
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Spinach
In terms of muscle soreness, spinach is an excellent food choice. Spinach supplementation has been shown to reduce exercise-induced oxidative stress and muscle damage. In one study, runners who consumed spinach daily before running a half marathon experienced less muscle damage and quicker recovery compared to those who did not consume spinach. This effect is attributed to spinach's anti-inflammatory properties, which can help reduce muscle soreness and improve recovery.
Overall, spinach is a nutrient-rich vegetable that offers numerous health benefits, including reduced muscle soreness and improved recovery from exercise. Its high content of vitamins, minerals, and antioxidants makes it an excellent choice for supporting muscle health and overall well-being.
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Salmon
Consuming around 1.1 ounces (30 grams) of protein after exercise supports optimal muscle recovery. For reference, 4 ounces (113 grams) of cooked salmon provides 1 ounce (29 grams) of protein. Fatty fish also contain omega-3 fats, which may help reduce delayed onset muscle soreness (DOMS), fight inflammation, and boost muscle growth.
There are many different ways to prepare salmon. You can grill it, steam it, bake it, or eat it raw. Each way is delicious and beneficial to your health.
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Eggs
In addition to their nutritional benefits, eggs are also a convenient and versatile food. They can be hard-boiled and peeled as part of your weekly meal prep, and grabbed daily as snacks or part of a meal. They can also be easily added to smoothies or other dishes to boost their protein content.
When it comes to muscle soreness, eggs can be an effective part of your recovery strategy. Eating eggs after a workout helps stimulate muscle recovery and growth. This is because the nutrient-dense yolk provides vitamins, minerals, and fatty acids that are essential for muscle health. Whole eggs have been shown to be a better choice than egg whites alone for muscle growth.
To maximize the benefits of eggs for muscle soreness, combine them with other anti-inflammatory and nutrient-rich foods. For example, adding a considerable amount of curcumin-loaded turmeric to eggs can help reduce inflammation and improve muscle recovery. Similarly, pairing eggs with starchy vegetables like sweet potatoes or butternut squash can be an effective way to replenish glycogen stores and provide your body with the protein it needs for muscle recovery.
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Frequently asked questions
There are several foods that can help reduce muscle soreness and speed up recovery. These include:
- Tart cherry juice
- Bananas
- Eggs
- Fatty fish
- Watermelon
- Spinach
- Starchy vegetables (e.g. sweet potatoes, butternut squash)
- Cottage cheese
- Taro root
- Chia seeds
- Berries
- Whole grains (e.g. quinoa, oats, brown rice)
- Fatty acids like omega-3s
Yes, in addition to the juices mentioned above (tart cherry, beetroot, and watermelon), drinking coffee or chocolate milk can also help reduce muscle soreness.
It's best to avoid high-fat, high-sugar, and high-calorie foods and drinks, as these can slow down digestion and recovery.
Yes, drinking watermelon juice or eating a banana with coffee about an hour before a workout can help reduce post-workout muscle soreness. Beetroot juice is another good option for a pre-workout drink, as it can improve athletic performance and reduce muscle soreness.
Many of these foods contain anti-inflammatory properties, antioxidants, and electrolytes, which can help reduce inflammation, improve recovery, and reduce muscle soreness. Additionally, foods rich in protein and omega-3 fatty acids play an integral role in rebuilding and repairing muscles.
