Training hard does the body good and can give us an endorphin rush to make us feel great. However, experiencing muscle soreness after a workout can feel awful. Although muscle fatigue can be a sign of progress, that doesn’t mean it’s not difficult to deal with. The good news is there are some things you can do to make it easier, from taking the time to warm up before you work out to the way you eat. There are a few foods and food groups that will help to fight inflammation and delayed onset muscle soreness (both are results from after a long, hard workout) when you incorporate them into your post-workout eats, whether immediately after your workout or at a meal later in the day.
For post-workout soreness, taking RevLabs whey isolate protein can help with muscle repair and growth. BCAAs naturally occur in whey isolate to help control protein digestion and breakdown whilst also helping you to sustain energy and recover quickly after a workout without losing muscle mass. In addition to whey isolate protein, the right foods that can boost recovery and make us feel more able to move easily, so that we can do a workout all over again the next day and get through day-to-day tasks without feeling residual muscle aches. Make those post-workout pain complaints a thing of the past by stocking your fridge with these essential eats:
A single egg delivers six grams of protein from all essential amino acids, as well as important vitamins and minerals, specifically vitamins A, E and K along with B vitamins. The quality of protein delivered from an egg is uniquely suited to combating muscle soreness and promoting muscle growth.
A bowl of oatmeal contains 33 grams of whole grains, which is rich in natural goodness with fiber, certain vitamins, and minerals as well. This natural goodness helps to promote good digestive health, which in turn means that the body is able to absorb muscle building nutrients more efficiently, which in turn helps with muscle recovery.
Cherries or cherry juice
Like other berries, cherries are known for their high antioxidant and anti-inflammatory properties. However, research shows that the anthocyanins, which are compounds specifically delivered from cherries, help to relieve both muscle pain and weakness, inflammation, and cellular damage that occurs after hard exercise.
Sweet potatoes are highly packed with calcium, and iron, and are high in beta carotene, which, together with other essential antioxidants like vitamins A, C and E, helps with protect cells and muscles recover and regenerate.
Research suggests that the electrolyte potassium found in bananas helps reduce muscle soreness post workout. Bananas are also an easy-to-digest source of quality carbohydrates that help spike your insulin just enough to drive protein into the muscle to stimulate the rebuild and growth of muscles.
Spinach, as well as arugula and other green leafy and cruciferous vegetables, is jam-packed with nutrients including vitamins B, C and A which help stave off inflammation. It also packs 5 grams of protein per cup. Easily slip a handful or two into your post-workout protein smoothie without altering the taste.
Salmon falls into both the protein and healthy fat category, both of which play an integral role in rebuilding and repairing muscle. I’m going to focus on the rich, high levels of healthy omega-3 fatty acids that are delivered in each serving. Omega-3s are known for fighting inflammation, boosting blood flow to muscles during exercise, and, following exercise, decreasing muscle soreness and reducing swelling.
High in water content, watermelon boosts important amino acids that can certainly help sore muscles. Research suggests that watermelon juice contains the amino acid l-citrulline, and is known to help reduce recovery heart rate and muscle soreness after 24 hours after a workout.