Muscle soreness is completely normal after running or working out hard. For most athletes, it comes with the territory. But when it gets severe, it can affect your workouts and overall performance.
While you can’t avoid this problem completely, there are ways to reduce pain and discomfort.
Proper nutrition plays a key role in muscle repair. Certain foods can speed up recovery and sooth muscle soreness so you can hit it hard again:
Ginger has strong anti-inflammatory properties and acts as a natural pain killer. It also aids in digestion, relieves nausea, and strengthens your immune system. To reap its benefits, add it to your favorite smoothies, salads, tea, and homemade treats. You can even mix it with lemon water. This tasty root also promotes weight loss, so your workout clothes will fit better!
This delicious fruit is rich in bromelain, an enzyme that fights inflammation and helps your body digest protein. It’s also an excellent source of potassium, vitamin C, beta-carotene, antioxidants, and other nutrients that promote recovery. Just eat a few slices of pineapple with your post workout meal, or add them to your protein shake.
Anthocyanins, the active compounds in cherries, inhibit pain signals and relieve delayed onset muscle soreness (DOMS). Research shows that eating a bowl of cherries a day can reduce inflammation by over 25 percent. Cherries also increase melatonin levels in your body, leading to better sleep.
Leafy Green Vegetables
Collards, spinach, broccoli, and other leafy greens are jam packed with nutrients that support muscle repair. These veggies contain vitamin A, vitamin K, iron, fiber, and antioxidants that fight free radicals and speed up healing. Some may also lower stress hormone levels so you’ll recover faster and prevent muscle loss.
Loaded with potassium, bananas are the perfect post workout snack. These fruits relieve muscle cramps and soreness, replenish your glycogen stores, and promote recovery. You can either eat them raw, or add them to your protein shakes and smoothies. The benefits are immediate.
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