Healthy Eating Days-to-Lean Meal Plan With the right plan and the right discipline, you can get seriously shredded in just 28 days. Read article. Women The 20 Hottest Female Celebrities Talented stars, killer physiques. Girls The 50 Best Fitness Influencers on Instagram Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Click to share on Facebook Opens in new window Click to share on Twitter Opens in new window Click to share on Pinterest Opens in new window. Water There are several reasons why water is important, but for our concerns, it keeps us hydrated and going during strenuous workouts.

Tart Cherries You lift heavy objects and put them down, which can cause a significant amount of stress on the body — potentially leading to inflammation. Protein Water and micronutrients have a role in the recovery process, but protein takes the lead.

Salmon Salmon is rich in fish oil or what is better known as omega-3 fatty acids. Fast-Digesting Carbs Post-workout your glycogen stores are tapped out, hungry for fast-digesting carbs. Topics: Diet Strength Training. Written by Courtney Anaya. Also by Courtney Anaya.

Healthy Eating 7 Low-Calorie Snacks for Fitness Enthusiasts. Healthy Eating 10 Superfoods to Eat During Cold and Flu Season. Newsletter Signup. Follow us Facebook Twitter Youtube Pinterest. More news. Fried foods are also generally low in nutrients and can upset your digestion.

Try replenishing your potassium and carbohydrate levels by adding a banana to your smoothie. Milk, nuts, seeds or protein powder will also help repair your fatigued muscles. Many snack bars contain added sugar, artificial sweeteners and protein powder which can make them difficult to digest or cause inflammation, as well as being low in fibre, vitamins and minerals.

If you love a snack bar, try making your own or look for a bar where you know what the ingredients are. Most sodas, sports drinks and even bottled smoothies have lots of added sugar or artificial sweeteners, so plain water, coconut water or homemade smoothies make better options for hydration and recovery.

Drinking alcohol also dehydrates your body, which can limit or worsen your recovery. Try to stay hydrated each day to ensure you recover well and stay energised. The above information should not be used to diagnose, treat, or prevent any disease or medical condition.

Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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Fuel your training with the best foods for muscle recovery If you're eating to support muscle recovery, you should prioritise high-protein foods as well as nourishing carbohydrates.

Cottage cheese or yoghurt If you can eat dairy, cottage cheese and yoghurt are both excellent sources of whey protein known for its role in replenishing muscles quickly post-workout and casein protein a slow-acting protein that allows your muscles to continue recovering even as you sleep.

Watermelon is sweet, hydrating, and loaded with nutrients. Watermelon is rich in the amino acid L-citrulline. Besides being a building block for proteins, this amino acid may have antioxidant effects and increase the production of nitric oxide NO. NO enhances blood circulation to muscles and improves cellular energy 7 , 8 , 9.

This could be why some studies show that watermelon juice might reduce muscle soreness and muscle damage post-exercise 7 , For example, a small study including 7 athletes found that drinking Nonetheless, watermelon contains important nutrients that promote exercise performance and recovery, including carbs, amino acids, and antioxidants.

As a result, it remains a healthy choice for exercise enthusiasts, regardless of its potential benefits for muscle soreness. Fatty fish like sardines, salmon, and trout are excellent sources of nutrients that your body needs for muscle recovery.

Mainly, fish is a highly bioavailable source of protein, a macronutrient that facilitates muscle repair — the process of regenerating muscle cells after exercise-induced damage Some experts suggest that consuming around 1. For reference, 4 ounces grams of cooked salmon provides 1 ounce 29 grams of protein 13 , Fatty fish also contains omega-3 fats , which may help reduce DOMS, fight inflammation, and boost muscle growth 14 , Experts recommend that you get 0.

You can easily achieve this by having a serving of fatty fish like salmon or taking an omega-3 supplement after hitting the gym 12 , Pomegranate juice is a rich source of polyphenols, which are plant compounds with antioxidant and anti-inflammatory properties.

As such, drinking pomegranate juice may benefit muscle recovery. In a small study, 9 elite weightlifters drank 8. They had an additional Compared with the placebo treatment, pomegranate juice reduced the release of a marker of oxidative stress called malondialdehyde MDA and increased antioxidant defenses.

This indicates that the drink could promote muscle recovery Other studies have similarly shown that pomegranate juice and pomegranate supplements may decrease DOMS, reduce inflammatory markers, and accelerate muscle recovery 3 , Beets are loaded with dietary nitrates and pigments called betalains 2 , Dietary nitrates may help send oxygen to your muscles and improve the efficiency of mitochondria — organelles, or parts of cells, that produce the energy that fuels your cells.

Meanwhile, betalains may reduce inflammation and oxidative damage 2 , A study including 30 active men found that drinking beetroot juice immediately, 24 hours after, and 48 hours after completing strenuous exercise reduced muscle soreness and sped muscle recovery to a greater extent than a placebo Additionally, a study including 13 soccer players observed that drinking beetroot juice for 3—7 days before, on the day of, and 3 days after exercise reduced DOMS.

It also improved exercise performance during the recovery period Some research suggests that whey protein may promote muscle recovery after exercise in both athletes and nonathletes. In a 5-day study, 92 men with obesity took 0.

Whey protein may also improve muscle function after resistance training However, not all research agrees. In some studies, whey protein did not benefit post-exercise muscle recovery 24 , As such, more research is needed to determine whether supplementing with whey protein after exercise could promote muscle recovery.

Regardless, protein shakes can help you reach your daily protein targets and optimize muscle growth, so they might still be worth your while. Eggs are known as a nutrient-dense food and favored by athletes for their high content of bioavailable protein.

Eating them after a workout helps stimulate muscle recovery. Although many people opt to eat only egg whites, studies show that whole eggs may be a better choice after workouts. In a small study including 10 men, participants ate a meal with either whole eggs or egg whites immediately after resistance training.

Even though all meals had the same amount of protein, the whole-egg meals led to greater muscle growth Researchers suggest that this could be because the nutrient-dense yolk provides vitamins, minerals, and fatty acids, such as vitamin A, selenium, zinc, and the fatty acid palmitate, which may increase the speed of muscle protein synthesis Milk and milk products like yogurt and cottage cheese are frequently used as post-exercise fuel — and for good reason.

Because milk is high in protein , it provides your body the nutrients necessary for muscle repair. Thus, it might reduce EIMD. Milk and dairy products also contain carbs.

Eating carbs and protein together supports muscle growth and helps your muscles refill their stores of glycogen — the stored form of glucose, or sugar.

The FDA does minimal regulation of dietary supplements, which may not be suitable for everyone. Supplement effects vary individually depending on variables like the type and any medication interactions. Talk with a healthcare provider or pharmacist before you begin any supplements.

Bananas are loaded with carbohydrates and potassium , two muscle-friendly post-workout nutrients. It also helps that they're portable, meaning you can take one with you so you have it ready following your workout. The next time you have a muscle-working exercise session, it might be worth drinking chocolate milk afterward.

The drink contains water, electrolytes, and all three macronutrients—carbs, proteins, and fat—which are all beneficial for recovery. One review found that chocolate milk was as helpful or more helpful compared to other recovery drinks, but more research is needed. Oatmeal is excellent because it's super quick and easy to make in a pinch.

It's a carb- and protein-filled option to eat before or after your workout. Not to mention, oatmeal can also lead to a longer life. Consider eating eggs to help with your muscle recovery. They contain protein, and some eggs are fortified with omega-3s. Consuming omega-3 fatty acids can be helpful for inflammation.

Watermelon juice can be a good option to drink before a workout. Researchers found that this type of juice was beneficial for reducing muscle soreness when drunk an hour before exercise.

Watermelon has a non-essential amino acid called L-citrulline that plays a role in muscle fatigue control. While there are foods you'll want to eat for muscle recovery, there are other ones you'll want to avoid including:.

Avoiding high-calorie meals is important too. People may want to eat a lot of food after an intense workout. However, meals with a high amount of calories can cancel out any gains from exercising.

Nutrition is an important part of muscle recovery. However, you can also give your body the recovery it deserves after a workout by:. While some muscle soreness after a hard workout is inevitable, there are dietary steps you can take to be proactive. Consider adding one or more of the muscle recovery foods or drinks to your next post-workout snack.

Also, other actions, like getting enough sleep and doing active recovery moves, can help your muscles after a workout. American Council on Exercise ACE.

What causes muscle soreness and how is it best relieved? National Academy of Sports Medicine. Nutrition for muscle repair and recovery. Ferdaus MJ, Chukwu-Munsen E, Foguel A, da Silva RC. Taro roots: an underexploited root crop. Waseem M, Akhtar S, Manzoor MF, et al.

Nutritional characterization and food value addition properties of dehydrated spinach powder. Food Sci Nutr. Mason SA, Trewin AJ, Parker L, Wadley GD.

Antioxidant supplements and endurance exercise: Current evidence and mechanistic insights. Redox Biol.

Skrovankova S, Sumczynski D, Mlcek J, Jurikova T, Sochor J. Bioactive compounds and antioxidant activity in different types of berries. Int J Mol Sci. Kulczyński B, Kobus-Cisowska J, Taczanowski M, Kmiecik D, Gramza-Michałowska A. The chemical composition and nutritional value of chia seeds—current state of knowledge.

da Silva W, Machado ÁS, Souza MA, Mello-Carpes PB, Carpes FP. Effect of green tea extract supplementation on exercise-induced delayed onset muscle soreness and muscular damage.

Physiol Behav. Banana nutrition facts: get your potassium today! Amiri M, Ghiasvand R, Kaviani M, Forbes SC, Salehi-Abargouei A. Chocolate milk for recovery from exercise: a systematic review and meta-analysis of controlled clinical trials. Eur J Clin Nutr. Zeng Z, Jendricke P, Centner C, Storck H, Gollhofer A, König D.

Acute effects of oatmeal on exercise-induced reactive oxygen species production following high-intensity interval training in women: a randomized controlled trial.

Antioxidants Basel. Department of Agriculture FoodData Central. Cereals, oats, instant, fortified, plain, prepared with water boiling water added or microwaved.

Zong G, Gao A, Hu FB, Sun Q. Whole grain intake and mortality from all causes, cardiovascular disease, and cancer: a meta-analysis of prospective cohort studies. She has been quoted in hundreds of national media outlets, including EatingWell , U.

From elite athletes to weekend warriors, no one is immune from experiencing muscle soreness—it can happen to all of us. Whether you ran your first 5K race, went on a hike that was more rigorous than expected, or played your first game of pickleball, you might wake up the next morning with some aches and pains.

In this article, we'll discuss what causes muscle soreness after exercise and discuss what foods and drinks can help you get back to feeling your best as quickly as possible. Muscle soreness can be felt after trying out a new physical activity or engaging in one that is more intense than you're accustomed to.

According to the American College of Sports Medicine , exercise causes microscopic damage to the muscle fibers that were used during activity. You may experience dull, achy and tight sensations in the muscles activated or in the ones you didn't even know you were using. You may not experience soreness right after wiping sweat off your brow, but it may creep up 12 to 24 hours later and could last for as long as 72 hours.

Resting, stretching and hydrating can help to lessen muscle aches, but research shows that certain foods and drinks can also work wonders. Fatty fish like salmon are swimming with health benefits, including omega-3 fatty acids.

According to a review in the journal Sports Medicine , taking omega-3s post-exercise can help reduce muscle pain and soreness thanks to their anti-inflammatory properties.

A 3-ounce fillet of sockeye salmon provides an excellent source of these essential nutrients, plus gives you a whopping 23 grams of muscle-building protein and an excellent source of vitamin D. Although cooking fish may seem intimidating, it doesn't have to be.

Grill it, roast it, air-fry it or sear it in a pan. Tart cherry juice is a delicious elixir that can help lull you to sleep and help you recover like a pro. Did you know the U. Women's National Soccer Team swears by it?! A meta-analysis published in the International Journal of Sports Nutrition and Exercise Metabolism found that supplementing with tart cherry juice helped reduce muscle soreness, improve muscle recovery and reduce inflammation after strenuous exercise.

The next time you toe the finish line and feel aches and pains coming on, don't forget to drink between 8 to 12 ounces of tart cherry juice.

Enjoy it over ice, warm or add it to your post-workout smoothie. Noshing on nuts like pistachios after your workout may help give your muscles some much-needed TLC. According to the results of a study published in Metabolism Open , eating pistachios reduced muscle soreness in athletes.

Pistachios also contain all nine essential amino acids, making them a complete plant-based protein. Pistachios are portable, so take a handful with you on your hike or to the gym.

Try them as a crunchy topper on top of your bowl of cereal, grain bowl or salad. A cup of coffee can help get you moving, in more ways than one, and according to a meta-analysis published in the Bulletin of the National Research Centre, drinking it after a workout may reduce muscle soreness.

Caffeine can make us feel less tired and less in pain. Additionally, other studies have shown that drinking coffee with a carbohydrate-rich food post-workout, such as a banana or bowl of oats, can help replenish and refuel your energy stores at a faster rate.

Enjoy your coffee however you please—hot or cold—or prepare these Mocha Overnight Oats to get your fix. Popeye wasn't wrong when he said eating spinach can help pump up your muscles.

One cup of cooked spinach gets you halfway to meeting your magnesium goals for the day. A study published in the Journal of Strength and Conditioning Research found that consuming magnesium significantly reduced muscle soreness and improved recovery among subjects.

Looking to beet your competitors? Beets may offer performance advantages. Beets are rich in nitrates, which work as a vasodilator when they enter the body. A review published in Sports Health found that drinking beetroot juice before a workout could help improve athletic performance, reduce muscle soreness and reduce inflammation.

Down a 2-ounce shot of beetroot juice before your next workout to help you get the benefits and learn How to Cook Beets So They're Really Delicious!

Cottage cheese could work wonders on your muscles when eaten as a bedtime snack. A review published in Physical Activity and Nutrition found that consuming casein, the protein found primarily in cottage cheese, 30 minutes before bedtime helped speed up muscle recovery.

A cup of coffee can help get you moving, in more ways than one, and according to a meta-analysis published in the Bulletin of the National Research Centre, drinking it after a workout may reduce muscle soreness. Caffeine can make us feel less tired and less in pain.

Additionally, other studies have shown that drinking coffee with a carbohydrate-rich food post-workout, such as a banana or bowl of oats, can help replenish and refuel your energy stores at a faster rate. Enjoy your coffee however you please—hot or cold—or prepare these Mocha Overnight Oats to get your fix.

Popeye wasn't wrong when he said eating spinach can help pump up your muscles. One cup of cooked spinach gets you halfway to meeting your magnesium goals for the day.

A study published in the Journal of Strength and Conditioning Research found that consuming magnesium significantly reduced muscle soreness and improved recovery among subjects.

Looking to beet your competitors? Beets may offer performance advantages. Beets are rich in nitrates, which work as a vasodilator when they enter the body. A review published in Sports Health found that drinking beetroot juice before a workout could help improve athletic performance, reduce muscle soreness and reduce inflammation.

Down a 2-ounce shot of beetroot juice before your next workout to help you get the benefits and learn How to Cook Beets So They're Really Delicious! Cottage cheese could work wonders on your muscles when eaten as a bedtime snack. A review published in Physical Activity and Nutrition found that consuming casein, the protein found primarily in cottage cheese, 30 minutes before bedtime helped speed up muscle recovery.

Cottage cheese also is a good source of protein, offering about 24 grams per cup. Researchers also found that not consuming enough protein may delay muscle recovery, too.

Enjoy cottage cheese with a drizzle of your favorite nut butter or try our Cottage Cheese with Raspberry Honey for a dreamy delight. Muscle soreness is inevitable.

It can happen to anyone engaging in a new type of physical activity or whenever you ramp up your training load, such as training for a new race or event. While there is no cure for muscle soreness, there are a few things you can do to help relieve it faster, such as stretching, hydrating, resting and eating nourishing foods and drinks.

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By Sarah Garone, NDTR, CNC. Sarah Garone, NDTR, CNC. Sarah is a freelance writer who covers nutrition, health, and wellness. Shape's editorial guidelines.

In This Article View All. In This Article. Meal and Snack Ideas. Thus, it might reduce EIMD. Milk and dairy products also contain carbs. Eating carbs and protein together supports muscle growth and helps your muscles refill their stores of glycogen — the stored form of glucose, or sugar.

Milk also contains sodium, which is important for rehydration 14 , 27 , A review of 12 studies found that chocolate milk may improve exercise performance and post-exercise recovery.

However, the researchers acknowledged that high quality evidence is limited, so future research is needed When you work out intensely, you deplete your muscle stores of glycogen, the stored form of glucose.

This is especially true for athletes participating in exhaustive exercise Eating carb-rich foods promotes muscle glycogen replenishment. Starchy vegetables like sweet potato, butternut squash, and potatoes make a healthy carbohydrate choice post-workout.

Combining starchy vegetables with a protein source like eggs or chicken is an effective and tasty way to replenish glycogen stores while also providing your body with the protein it needs for muscle recovery This is because the caffeine found in coffee blocks receptors for adenosine.

It activates pain receptors in your body 15 , A study in 9 men who typically consumed low amounts of caffeine showed that consuming caffeine 1 hour before an intense upper-body workout significantly lowered levels of muscle soreness on days 2 and 3 after exercise, compared with a placebo Additionally, a study found that caffeine consumption 24 and 48 hours after intense exercise improved recovery of muscle power and reduced DOMS in both men and women compared with a placebo Interestingly, the men experienced greater reductions in DOMS after using caffeine than the women The dose of caffeine shown to be effective for reducing DOMS is about 2.

An 8-ounce mL cup of coffee contains around 95 mg of caffeine. For reference, this equals about mg of caffeine for a pound kg person So, more research is needed Many foods and drinks may help reduce soreness after a strenuous workout, including starchy vegetables, eggs, coffee, beet juice, and fatty fish.

In addition to foods and beverages, other factors can promote muscle recovery and reduce muscle soreness after exercising.

Here are some evidence-based ways to promote muscle recovery 35 , 36 :. Not all these strategies may suit your body or lifestyle, so the best way to find out which options work for you is to give them a go. Sleep, thermal therapy, compression therapy, foam rolling, and massage may also promote muscle recovery and reduce DOMS.

Although your overall diet is what matters most, adding particular foods and drinks to your diet, including tart cherry juice, fatty fish, watermelon, and whey protein, may speed muscle recovery and reduce exercise-related soreness.

Plus, things like massage, foam rolling, and getting enough sleep may help you feel better after a tough session at the gym. Try this today: Try mixing up this tasty, muscle-soreness-fighting salad.

Simply combine:. Dress the salad with a little vinegar, olive oil, salt, and pepper, and enjoy it after your next workout.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. You may find that you feel less tight, sore, and even have more energy to exercise after active recovery.

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