11 Foods To Eat When You're Sore, According To Experts
Having a great workout is killer, as it does the body some good and can make us feel awesome. However, experiencing muscle soreness after a workout can really suck. Thus, it's important to eat the right foods that can boost recovery and make us feel more relaxed and agile, so that we can do a workout all over again the next day and get through life's mundane, physical tasks.
As a certified health coach, I work with clients on enjoying fitness and enhancing their quality of life through powerful, exciting activities and healthy behavioral patterns, such as finding high-quality and nutritious foods and paying attention to their bodily needs and providing them with rest, love and respect on a daily basis. Getting in a workout is always awesome, but the aftermath can be brutal if you experience soreness and pain that just won't seem to go away. Instead of getting worried or pushing through, eating certain foods can help alleviate the symptoms and get you back to feeling better. Here are eleven nutritious and beneficial foods to eat when you are sore, according to some great experts who know just how important a working body really is for our health long-term.
According to certified holistic health coach and personal trainer Jen Bruno with J.B. Fitness and Nutrition, with me over email, "berries help reduce DOMS (Delayed Onset Muscle Soreness)," and can help speed recovery and make our bodies feel stronger, happier and less tense overall in order to give us enough energy to follow through on subsequent workouts and daily activities.
Not only do spices and seasonings add awesome flavor to our dishes, but they also boast anti-inflammatory properties that can eliminate stress and bloating in the body to make our hearts, muscles and brains feel relaxed and capable of powering through our basic movements and tough workouts, says Bruno. "Cinnamon, turmeric, ginger are anti-inflammatories," she suggests, to provide this effect.
Making an omelet after a tough morning workout (packed with some veggies and lean protein for additional health points!), or eating hard broiled eggs as a snack mid-day can ease muscle soreness and give us enough protein to feel alert, advises Bruno. Plus, "eggs assist with tissue repair," she adds, which is beneficial for our muscles and recovery.
According to Bruno, probiotics or fermented foods can act as anti-inflammatories to promote relaxation in muscles and fight soreness. She suggests "fermented foods for improved immunity and digestion," in order to fight tension and help keep the body working better overall. Such options include Greek yogurt, miso, kombucha, kimchi, and sourdough bread.
5. Protein Shake
Protein shakes offer a quick supply of protein, which can help repair sore muscles and ease inflammation, says Connor Young, founder of Ample, over email with me. "Refueling is a vital part of any workout routine. It's important to eat soon after to recover, restore energy and build metabolism-boosting muscle - and to make the most of the endorphins your body just released during your workout," he adds.
Who said chocolate milk was only for kids? As an adult, I can say I am fully on board. Drinking a glass of milk or chocolate milk can help reduce inflammation and promote muscle repair and recovery, especially after a tough workout. Pour a glass or enjoy a smoothie, bowl of cereal or oatmeal with some milk added for the great benefits.
According to Bruno, fish is a great food to eat because it is filled with anti-inflammatory, omega 3 fatty acids, which have been shown to boost mood, ease soreness and keep the body in better condition. Any fish is great, but wild caught fish is best, such as salmon and tuna. Enjoy as a meal or snack anytime of the day!
8. Tart Cherries
According to a study at Michigan State University, tart cherries can ease soreness and boost muscle repair following a tough workout. So, if you just finished a kickboxing class or you woke up feeling stiff, sipping on cherry juice can help reduce the pain and get you back to feeling lighter, more relaxed and agile to handle whatever the day might throw at you. "Cherries are rich in antioxidants which have anti-inflammatory properties in sore muscles," says Dr. Lisa Ashe, D.O. Medical Director of Be Well Medical Group, over email with me.
9. Leafy Greens
According to Bruno, eating leafy greens can "help with improved metabolic processes," and they offer tons of nutrients, such as magnesium, calcium and B vitamins to aid in muscle repair and make the body feel more whole. Add to salads, smoothies, juices, whole grain pasta dishes, and even desserts to really reap those awesome benefits.
According to a 2010 study published in the journal "Molecular Nutrition and Food Research," blueberries can beat muscle soreness and fight inflammation, and they are incredibly versatile. Add to yogurt, oatmeal, smoothies or just eat plain and fresh. Either way they are delicious and sweet and can be a great addition to any snack or meal item!
According to Kerri-Ann Jennings, M.S., R.D. Associate Nutrition Editor for EatingWell Magazine in interview with Huffington Post, pomegranates can ease pain due to their abilities to act as NSAIDs and help prevent muscle soreness and injuries after tough workouts. Enjoy as a juice or throw some seeds in a yogurt for breakfast.
Reducing soreness is so important for maintaining your body's abilities and allowing it to serve you in the best way possible. By paying attention to what you are eating and opting for foods that are high in key nutrients and properties to lower inflammation and repair muscles, you'll be better able to live your life to its fullest potential.
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