If you’ve ever woken up the day after a big workout to aches where you didn’t even know you had muscles, you’re not alone.
It doesn't matter what stage of your fitness journey you’re at, when you push your body with challenging exercise you’re most likely going to have some muscle pain.
Muscle pain doesn’t last forever but you don’t just have to wait the pain out, there are some things you can do to help ease sore muscles.
Just as food fuels your body it can also help heal it. Different kinds of food rich in amino acids and healthy fats can do wonders to help soothe sore muscles, repair damage from exercise and promote muscle growth.
Find out which foods can help you with sore muscles.
If you aren’t already getting your greens in, now’s the time to start.
Leafy greens are packed with nutrients, such as magnesium, calcium and B vitamins which aid in muscle repair plus are essential to your general health and well being.
Just add as much dark leafy greens such as spinach to your salads, smoothies and even juices to reap those awesome benefits.
It’s well known that fatty fish like salmon boosts brain and heart health, but omega-3 fatty acids have also been shown to help reduce that pain and stiffness you feel in your muscles after exercise.
On average it’s recommended to have three grams of omega-3 daily to so all you need is a serving of oily fish such as tuna, salmon around three times a week to reap the benefits.
Not a fish fan? Omega-3 fatty acids are also found in walnuts, flaxseed and chia seeds which you can easily add into your salads and smoothies for an added boost.
If you’re a coffee fanatic then you’re in luck because your morning coffee could help ease your post-workout pain.
How? Well inflammation in your muscles leads to the release of a pain-promoting compound in your body. Caffeine blocks the effects of this by binding to its receptors resulting in less pain in the days following.
Simply grab a cup an hour before your workout for the best results, but don’t overdo it, just one serving should be enough.
You’d be hard-pressed to find anyone who doesn’t love a cold, juicy watermelon on a hot summer day, especially after a challenging workout, but did you know watermelon’s key amino acids might also soothe those sore muscles too?
Having watermelon post workout can help reduce recovery heart rate and muscle soreness within 24 hours.
Bonus, the natural sugars will also help drive protein into the muscles and the water content is essential to preventing muscle-cramping dehydration.
If you can, juice your watermelon with the rind to get the most concentrated amino acids and the best results. Otherwise throw a little watermelon into your smoothie, add it to a fruit salad, or just eat it on its own as a healthy snack.
A banana a day keeps the muscle soreness away.
That might not be the usual saying, but it should be. Bananas are an easy-to-digest source of healthy carbohydrates that similarly to watermelon can help spike your insulin just enough to drive protein into the muscle and promote muscle rebuilding and growth.
As nature's energy snack, bananas are also one of the best sources of the electrolyte potassium, which also can help reduce muscle soreness post gym.
Snack on a banana after your workout, add it to your Rapid Loss smoothie or slice them onto oats, the options are endless.
What should you eat to help with sore muscles?
There’s no one specific food you should be eating. Incorporating all of these whole foods into your diet in some capacity will in turn assist with sore muscles.
Don’t feel pressed to include all of these muscle-soothing foods everyday, moderation and variety is the key. Just see what foods will work best to help soothe your muscles and stick to it.