She Strengthens

Sore Muscles? Eat Your Way to Recovery

When every move feels like a struggle, you’re likely dealing with delayed onset muscle soreness (DOMS). The good news is that you can minimize the pain and get moving again by fueling your body with the right foods.

The Muscle-Building Process

Working out causes micro-tears in your muscles, and the process of rebuilding those fibers provides muscle strength and mass. Soreness is an inevitable part of the process, but with the right diet, you can reduce the pain and support your body’s recovery.

Foods That Help Sore Muscles

Tart Cherries

Research has shown that tart cherry juice can improve recovery time, decrease muscle pain, and reduce muscle damage compared to other beverages. Enjoy a small glass as a pre-workout snack or add it to your post-workout smoothie.

Cottage Cheese

With 23 grams of protein per cup, cottage cheese is a fitness favorite for a reason. It’s an excellent source of casein protein, which helps rejuvenate sore muscles as you sleep. Plus, it contains the branched-chain amino acid leucine, which speeds up recovery from pain.

Baking Spices

A sprinkle of cinnamon or ginger may help calm down sore muscles. Research has shown that these spices can reduce muscle soreness and inflammation. Add a generous sprinkle to your morning oats, latte, or sweet potatoes for a calorie-free flavor boost.

Turmeric

Early research has found that curcumin, a compound in turmeric, can reduce the pain associated with DOMS, reduce injury, and improve recovery of muscle performance. Add turmeric to oatmeal, eggs, smoothies, coffee, or baked goods to reap the benefits.

Coffee

Good news for coffee lovers: moderate caffeine consumption can reduce pain after a workout. Here are some tips for making the best cup of coffee ever.

Salmon

Loaded with anti-inflammatory omega-3 fats, antioxidants, and muscle-building protein, salmon is a close-to-perfect post-workout food. Research has linked nutrients in salmon to increased muscle protein synthesis, which repairs and grows muscles.

Watermelon

Watermelon’s key amino acid, l-citrulline, can soothe sore muscles and reduce recovery heart rate. The natural sugars will also help drive protein into your muscles and replenish low glycogen stores.

Eggs

Protein is essential for muscle growth, and eggs are an excellent source. Research has found that consuming eggs after an intensive endurance exercise can help reduce the risk of DOMS.

Bananas

Bananas are an easy-to-digest source of complex carbs that can help spike insulin and drive protein into your muscles. They’re also a great source of potassium, which can help reduce muscle soreness.

Foods to Avoid When You Have Sore Muscles

Sugar

Refined carbs like sugar can exacerbate muscle pain and inflammation. Cut back on added sugars on days you work out and opt for natural sources instead.

Alcohol

Alcohol dehydrates your cells, resulting in soreness, cramps, and potential strains. It can also interfere with blood flow and muscle recovery from injuries.

The Bottom Line

Remember, fueling your body with whole foods is key to supporting muscle growth and recovery. Stock up on fruits, veggies, and proteins to help your body recover from DOMS and get you moving again.