6 Foods That Reduce Muscle Soreness & Promote Recovery
Close gallery popup button
1 OF 5
1 of 5
Bye Bye Soreness, Hello Gym
It’s all fun and games while you’re in the gym getting your workout on. You’re feeling the pump and loving yourself for working hard to pack on those slabs of muscle. But then you head home, rest for the night, and wake up the next morning feeling like a truck hit you. The muscle soreness has kicked in and you’re not sure you have it in you to make it back to the gym. We’ve all been there, but don’t let it kick you in your ass. Check out the following foods you should devour post-workout — 30-40 minutes after exercising — to reduce muscle soreness and promote recovery so that you can get back in the gym faster.And if you’re looking for easy recovery meals, check out these 6 post-workout recipes >>
2 of 5
Berries
Foods that are rich in antioxidants can help reduce inflammation and decrease muscle soreness. They also help prevent free radical damage to our cells. According to Carissa Bealert, licensed registered dietitian-nutritionist and certified personal trainer, “A rule of thumb when it comes to antioxidants is to ‘eat the rainbow.’ When you think antioxidants, think ‘ACE.’ Vitamins A, C, and E are some of the best sources of antioxidants.” Fruits that tend to have higher counts of antioxidants are wild blueberries, goji berries, acai berries, and red berries.
3 of 5
Veggies
If you prefer to get your antioxidants through vegetables, try broccoli, spinach, and carrots. Broccoli contains more vitamin C than an orange, and is filled with chemicals called phytonutrients, which have been shown to lower the risk of many types of cancers. Spinach has a rather large content of antioxidants and is also a good source of fiber. To take full advantage of its antioxidant content, spinach should be eaten at its peak of freshness. Carrots contain the antioxidant beta-carotene, which protects against free radical damage.
4 of 5
Meat & Fish
Muscle tearing that occurs during your workout needs protein for restoration. Protein-rich foods include beef, chicken, and fish. Beef usually contains more fat than chicken, however the fat content varies depending on how the cows are fed. Grass-fed beef generally has less fat than grain-fed beef. Also, grass-fed beef has a higher percentage of omega-3 fatty acids, which promote fat burning. Fish is a great alternative to beef and chicken, particularly wild fish. That’s because wild fish tend to be leaner than farm-raised fish. Keep in mind that a higher fat content means higher calories, which can work against you if you are trying to lean out.
5 of 5
Pasta & Potatoes
Carbohydrates are a must for a post-workout meal because they’ll allow your body to produce insulin, the hormone that drives muscle building. This macro also replaces muscle and liver glycogen to refuel your energy stores. It’s recommended to consume a ratio of 2:1 carbs to protein after strength training and 4:1 after endurance workouts. For your carb sources, lean towards pasta and potatoes. Pasta is great because it’s easy to make and eat, and won’t fill you up too much — allowing you to eat again in three hours. Potatoes are “fast-acting,” and will allow your body to generate a greater insulin surge.
It’s all fun and games while you’re in the gym getting your workout on. You’re feeling the pump and loving yourself for working hard to pack on those slabs of muscle. But then you head home, rest for the night, and wake up the next morning feeling like a truck hit you. The muscle soreness has kicked in and you’re not sure you have it in you to make it back to the gym. We’ve all been there, but don’t let it kick you in your ass. Check out the following foods you should devour post-workout — 30-40 minutes after exercising — to reduce muscle soreness and promote recovery so that you can get back in the gym faster.
Foods that are rich in antioxidants can help reduce inflammation and decrease muscle soreness. They also help prevent free radical damage to our cells. According to Carissa Bealert, licensed registered dietitian-nutritionist and certified personal trainer, “A rule of thumb when it comes to antioxidants is to ‘eat the rainbow.’ When you think antioxidants, think ‘ACE.’ Vitamins A, C, and E are some of the best sources of antioxidants.” Fruits that tend to have higher counts of antioxidants are wild blueberries, goji berries, acai berries, and red berries.
Veggies
If you prefer to get your antioxidants through vegetables, try broccoli, spinach, and carrots. Broccoli contains more vitamin C than an orange, and is filled with chemicals called phytonutrients, which have been shown to lower the risk of many types of cancers. Spinach has a rather large content of antioxidants and is also a good source of fiber. To take full advantage of its antioxidant content, spinach should be eaten at its peak of freshness. Carrots contain the antioxidant beta-carotene, which protects against free radical damage.
Meat & Fish
Muscle tearing that occurs during your workout needs protein for restoration. Protein-rich foods include beef, chicken, and fish. Beef usually contains more fat than chicken, however the fat content varies depending on how the cows are fed. Grass-fed beef generally has less fat than grain-fed beef. Also, grass-fed beef has a higher percentage of omega-3 fatty acids, which promote fat burning. Fish is a great alternative to beef and chicken, particularly wild fish. That’s because wild fish tend to be leaner than farm-raised fish. Keep in mind that a higher fat content means higher calories, which can work against you if you are trying to lean out.
Pasta & Potatoes
Carbohydrates are a must for a post-workout meal because they’ll allow your body to produce insulin, the hormone that drives muscle building. This macro also replaces muscle and liver glycogen to refuel your energy stores. It’s recommended to consume a ratio of 2:1 carbs to protein after strength training and 4:1 after endurance workouts. For your carb sources, lean towards pasta and potatoes. Pasta is great because it’s easy to make and eat, and won’t fill you up too much — allowing you to eat again in three hours. Potatoes are “fast-acting,” and will allow your body to generate a greater insulin surge.
