Athena Vale
Muscle soreness is a common occurrence for anyone engaging in a new type of physical activity or increasing their training load. While there is no cure for muscle soreness, certain foods and drinks can help relieve it faster. For instance, tart cherry juice has anti-inflammatory properties and is known to accelerate muscle recovery and reduce delayed-onset muscle soreness (DOMS). Bananas, berries, spinach, and eggs are also among the best foods for muscle recovery, as they help muscles recover faster and reduce next-day soreness. Carbohydrate-rich foods, such as starchy vegetables, combined with protein sources, can promote muscle glycogen replenishment and provide the body with the protein it needs for muscle recovery. Additionally, caffeine consumption, such as a cup of coffee, can help reduce muscle soreness by blocking adenosine receptors that activate pain receptors in the body.
| Characteristics | Values |
|---|---|
| Anti-inflammatory foods | Tomatoes, olive oil, green leafy vegetables, nuts, fatty fish, berries, watermelon, spinach, taro root, oatmeal, chia seeds, bananas |
| Carbohydrates | Starchy vegetables like sweet potatoes, butternut squash, and potatoes |
| Protein | Eggs, chicken, whey protein |
| Caffeine | Coffee |
| Pre- and probiotics | Yogurt, kimchi, miso, sauerkraut, kombucha |
| Antioxidants | Blueberries, blackberries, cherries, artichokes, dark chocolate, red cabbage, spinach, kale |
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What You'll Learn
Coffee and caffeine
A 2013 study found that consuming caffeine 1 hour before an intense upper-body workout significantly lowered muscle soreness on days 2 and 3 after exercise, compared to a placebo. Similarly, a 2019 study found that caffeine consumption 24 and 48 hours after intense exercise improved recovery of muscle power and reduced DOMS in both men and women compared to a placebo.
The effective dose of caffeine for reducing DOMS is about 2.3–2.7 mg per pound (5–6 mg per kg). An 8-ounce (237-mL) cup of coffee contains around 95 mg of caffeine.
However, it is important to note that the effects of caffeine on muscle soreness are still controversial. While some studies have found that caffeine reduces muscle soreness, others have reported that it has no effect. Therefore, more research is needed to fully understand the role of caffeine in reducing muscle soreness.
In addition to coffee, other foods and drinks that may help reduce muscle soreness include starchy vegetables, eggs, beet juice, fatty fish, and tart cherry juice.
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Carbohydrate-rich foods
Starchy Vegetables
Starchy vegetables such as sweet potatoes, butternut squash, and potatoes are excellent sources of healthy carbohydrates. Taro root, in particular, is a good option as it is also rich in fibre, calcium, potassium, and vitamin C. Combining these starchy vegetables with a protein source like eggs or chicken is an effective way to replenish glycogen stores and provide your body with the protein it needs for muscle recovery.
Whole Grains
Consuming quality carbohydrates like whole grains can help fuel your body during exercise and may prevent muscle cramps. Whole grains include wholegrain bread, cereals, and peanut butter on wholegrain toast. These foods provide a combination of carbohydrates and protein, which helps reduce the breakdown of muscle protein. Additionally, whole grains offer a range of nutrients, including fibre, protein, B vitamins, iron, zinc, magnesium, and copper.
Oatmeal
Oatmeal is a carbohydrate-rich food that can be a great option for breakfast or a post-workout snack. It provides your body with the carbs it needs for energy and muscle recovery.
Legumes
Legumes, such as beans, peas, and lentils, are another excellent source of carbohydrates. They are high in zinc, which supports protein synthesis and helps break down carbohydrates, making it easier for your body to replenish fuel stores. Legumes also provide plant-based protein, which is beneficial for muscle recovery.
In addition to these carb-rich foods, it is important to include a variety of other nutrients in your diet to support muscle recovery and reduce soreness. This includes protein-rich foods like eggs, nuts, and seeds, as well as antioxidant-rich foods to reduce oxidative stress and inflammation caused by exercise.
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Anti-inflammatory foods
Inflammation is a response process triggered when your body recognizes anything foreign, such as an invading microbe, plant pollen, or chemical. While this protects your health, inflammation can become your enemy when it persists, even when you are not threatened by a invader. Many major diseases, including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's, have been linked to chronic inflammation.
Fortunately, anti-inflammatory foods can help reduce your risk of illness. A well-balanced diet that includes anti-inflammatory ingredients and limits pro-inflammatory foods may support your overall health. For example, limit your consumption of fast food, frozen microwavable snack items, and processed meat products, which have been associated with higher blood levels of inflammatory markers.
- Fruits and vegetables, especially those that are dark in colour, such as blueberries, apples, and leafy greens.
- Berries, which are packed with fiber, vitamins, minerals, and antioxidants called anthocyanins.
- Nuts, which have been associated with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes.
- Coffee, which contains polyphenols and other anti-inflammatory compounds.
- Peppers, dark chocolate, fish, and extra virgin olive oil.
- Tart cherry juice, which is high in plant compounds called anthocyanins that have anti-inflammatory properties.
- Starchy vegetables, like sweet potatoes, butternut squash, and potatoes.
- Taro root, oatmeal, and chia seeds.
- Bananas, spinach, and eggs.
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Pre- and probiotic-rich foods
Probiotics are microorganisms that provide health benefits when consumed. They are often referred to as "good bacteria" and are touted to have health benefits, including reducing inflammation. Probiotics are found in or added to foods like yogurt, kefir, sauerkraut, tempeh, kimchi, and kombucha. Probiotic dietary supplements are also available in capsule, powder, and tablet forms.
Prebiotics are types of fiber that feed the friendly gut bacteria in your body, leading to various health benefits. Prebiotics are found in foods such as chicory root, dandelion greens, and Jerusalem artichokes. Apples are another prebiotic food, containing pectin, a type of soluble fiber that increases butyrate, a short-chain fatty acid that feeds beneficial gut bacteria and decreases harmful bacteria. Cocoa beans are also a rich source of polyphenols, which have antioxidant and anti-inflammatory effects, helping to grow beneficial gut bacteria.
Probiotics and prebiotics work together to keep your gut bacteria healthy, but they serve different functions. Probiotics are the live bacteria themselves, while prebiotics are the food that feeds those bacteria.
While there is still much to learn about the effects of probiotics and prebiotics on the body, researchers are discovering that the gut microbiome is crucial to our health and survival. For example, the gut microbiota helps our immune system differentiate between friend and foe and helps our digestive system extract important nutrients.
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Magnesium-rich foods
Magnesium is an essential mineral that plays a crucial role in maintaining normal muscle and nerve function, building bones and teeth, supporting the immune system, and facilitating energy and protein production in the body. Incorporating magnesium-rich foods into your diet can help alleviate muscle soreness and promote overall health. Here are some magnesium-rich foods that can aid in muscle recovery:
Leafy Greens: Leafy greens, such as spinach, are excellent sources of magnesium. A 1-cup (180-g) serving of cooked spinach provides 158 mg of magnesium. Spinach is also rich in iron, manganese, and vitamins A, C, and K. It contains beneficial plant compounds that help protect your cells from damage and may reduce inflammation, contributing to muscle recovery.
Legumes: Legumes, including black beans, lima beans, navy beans, pinto beans, garbanzo beans (chickpeas), and black-eyed peas, are excellent sources of magnesium. A 1-cup (172-g) serving of cooked black beans offers 120 mg of this essential mineral. Legumes are also high in fiber and have a low glycemic index, making them a nutritious choice.
Whole Grains: Whole grains like wheat, oats, and barley, as well as pseudocereals like buckwheat and quinoa, are rich in magnesium. A 1-cup (168-g) serving of cooked buckwheat contains 86 mg of magnesium. Whole grains have been shown to reduce inflammation and decrease risk factors for heart disease, offering additional health benefits beyond muscle recovery.
Fatty Fish: Fatty fish, such as salmon, mackerel, and halibut, are excellent sources of magnesium and other essential nutrients. A 3.5-oz (100-g) serving of cooked salmon provides 30 mg of magnesium, along with 22 g of high-quality protein. Fatty fish are also known for their high content of omega-3 fatty acids, which have anti-inflammatory properties, further aiding in muscle recovery.
Seeds: Various seeds, including flax seeds, pumpkin seeds, chia seeds, and others, are excellent sources of magnesium. Seeds are also rich in other essential nutrients like iron, monounsaturated fats, omega-3 fatty acids, and fiber. Incorporating seeds into your diet can provide a range of health benefits in addition to supporting muscle recovery.
Incorporating these magnesium-rich foods into your diet can help ensure you are getting adequate amounts of this essential mineral. Maintaining healthy magnesium levels can support muscle recovery, reduce soreness, and promote overall health and well-being.
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Frequently asked questions
There are several foods that can help reduce muscle soreness and speed up muscle recovery post-workout. These include:
- Tart cherry juice
- Fatty fish
- Watermelon
- Spinach
- Bananas
- Berries
- Taro root
- Starchy vegetables
- Eggs
Many of these foods have anti-inflammatory properties that help reduce muscle soreness. For example, tart cherry juice is high in plant compounds called anthocyanins, which have powerful anti-inflammatory and antioxidant properties. Similarly, spinach and other cruciferous vegetables are packed with nutrients that help stave off inflammation.
The window of time to refuel after a workout is about 30 minutes for females and 1 hour for males. It is important to use this time wisely and select foods that will aid in reducing muscle inflammation.
