Exercise-induced muscle soreness, often called delayed-onset muscle soreness or DOMS, can be caused by overexertion or improper stretching or modification to your exercise routine. The discomfort of DOMS can inevitably interfere with exercise consistency, adherence, and progress.
Stretching isn’t the only way to soften the physical blow. Many nutrient-dense foods can help prevent muscle soreness, especially those rich in calcium, potassium, magnesium, and sodium.
1. Banana
One banana contains about 10% of the recommended daily intake of potassium and can help prevent muscle cramps and pain. Bananas are also rich in magnesium and calcium.
2. sweet potatoes
Another potassium-rich food that can help neutralize muscle pain is sweet potatoes. A medium sweet potato contains more potassium than a banana.
3. turmeric
Turmeric is known for its anti-inflammatory properties and antioxidant compounds and can be absorbed in several ways. If added regularly to water and meals or taken as a supplement, the spice can help treat muscle pain.
4. Salmon
Omega-3s fight inflammation and salmon contains abundant fatty acids. The balance of healthy fats, protein, potassium, sodium and antioxidants makes fish a muscle-restoring food.
5. Cheese
Cottage cheese is not only rich in casein and whey proteins known to aid muscle recovery, but also sodium electrolytes. Although it is often taken alone, it can be easily combined with anti-inflammatories such as fruits.
6. Manuka Honey
Manuka honey can be added to cottage cheese, keeping in mind that this antimicrobial helps reduce inflammation. This medicinal food also contains amino acids and four coelectrolytes.
7. olive oil
The antioxidant oleocanthal, which acts similarly to the over-the-counter medication ibuprofen, is always present in olive oil. Olive oil also contains an anti-inflammatory fatty acid called oleic acid.
8. Leafy vegetables
Leafy green vegetables like spinach and kale are rich in calcium and magnesium. Whether eaten raw or cooked, vegetables can help relax muscles.
9. eggs
Amino acids, found in protein-rich foods such as eggs, are known to promote protein synthesis and post-workout recovery. A large egg contains about 6 grams of protein.
10. Cherry juice pie
Although many berries contain high antioxidant properties that can fight inflammation, cherries contain muscle-regenerating compounds known as anthocyanins. The highest concentration is found in black cherry juice.
11. Watermelon
Since hydration plays an essential role in muscle recovery, watermelon is a food that helps achieve this goal. Composed of more than 90% water and rich in potassium, this sweet fruit can help reduce muscle pain.
12. Nuts and seeds
Nuts and seeds, such as sunflowers and almonds, are rich in magnesium. Walnuts also contain omega-3 fatty acids that are said to reduce inflammation.
13. ginger
Ginger is another spice known to fight inflammation and relieve pain. Like turmeric, it can be used to flavor foods and drinks or taken as a dietary supplement.
