6 Foods That Could Reduce Sore Muscles

 

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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. 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. 6 Foods That May Reduce Sore Muscles Posted on December 5, 2018.

I weighed in on this piece about foods that can help reduce sore muscles for MyFitnessPal: “There are a lot of variables that can and should be considered after an intense workout,” says Maya Feller, RD, CDN, based in New York City. “Ask yourself: How often and how long are. Hi welcome to my channel H0w!tzer 2620. Thank you for watching Don’t Forget to SUBSCRIBE to be updated on our videos, like and share the video. if.

Also try: salmon, tuna, and walnuts. QUINOA. Why: This South American superfood is packed with protein to help rebuild muscle. But unlike most grains, quinoa is a “complete protein” like whey, meaning it has the amino acids your body needs. Foods that help sore muscles Tart cherries.

Howatson G, et al. (2010). Kuehl K, et al. (2010). Efficacy of tart cherry juice in reducing muscle Cottage cheese. With about 23 grams of mighty protein per cup, cottage cheese is the go-to post-workout snack in the Baking spices.

While we’re. 10 Foods to Cure Sore Muscles and Speed up Recovery 1. Cottage cheese. Cottage cheese is also packed with live cultures (good bacteria) that helps break down and absorb 2. Tart cherries.

Research from the Journal of the International Society of Sports Nutrition and more published in 3. Mānuka. #1: Eat blueberries, tart cherries, and other dark-colored fruit to reduce DOMS. Both blueberries and tart cherries have measured up in studies that found they reduce delayed onset muscle soreness (DOMS) and may help recuperate strength faster.

Other researchers found less muscle pain in runners who drank 12 ounces of tart cherry juice twice daily for 7 days before a distance run. The Rx: Ginger The Target: Migraines, arthritis, sore muscles. Other anti-inflammatory foods that have shown promise in treating muscle soreness are: cherry juice pineapple ginger.

List of related literature:

Lemons, coconut water, and vegetables such as celery and spinach provide bioavailable forms of potassium, sodium, and chloride that mean everything when it comes to keeping our systems strong so we can fight off the Unforgiving Four and other invaders.

“Medical Medium Life-Changing Foods: Save Yourself and the Ones You Love with the Hidden Healing Powers of Fruits & Vegetables” by Anthony William
from Medical Medium Life-Changing Foods: Save Yourself and the Ones You Love with the Hidden Healing Powers of Fruits & Vegetables
by Anthony William
Hay House, 2016

By consuming foods that are rich in omega-3—cold-water fish, leafy vegetables, macadamia nuts and walnuts, eggs enriched with omega-3, and liver—you can lower this ratio and reduce your inflammation risk.

“The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance” by Loren Cordain, Joe Friel
from The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance
by Loren Cordain, Joe Friel
Rodale Books, 2012

Our diets have become deficient in vitamin C by storage and processing, and we have turned to other kinds of foods meat, dairy, eggs, beans, grains that are lower in vitamin C. As a result of vitamin C deficiency, our body develops a weakness of the connective tissues (scurvy) in our arteries.

“Fats that Heal, Fats that Kill: The Complete Guide to Fats, Oils, Cholesterol, and Human Health” by Udo Erasmus
from Fats that Heal, Fats that Kill: The Complete Guide to Fats, Oils, Cholesterol, and Human Health
by Udo Erasmus
Alive Books, 1993

Anti-inflammatory foods consist of fruits and vegetables, tea, coffee, whole-grain bread and breakfast cereal, avocado, olive oil and canola oil, nuts, chocolate, and moderate amounts of red wine and beer.

“Nancy Clark's Sports Nutrition Guidebook” by Nancy Clark
from Nancy Clark’s Sports Nutrition Guidebook
by Nancy Clark
Human Kinetics, 2019

For such an athlete, recovery food sources may include fruits (especially bananas and raisins), fruit juices, potatoes, grains, and pasta.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

However, if athletes fail to satisfactorily consume foods that contain vitamin E (mainly vegetable oils and fresh vegetables), an occasional mild supplemental intake may reduce DOMS severity.

“Advanced Sports Nutrition” by Dan Benardot
from Advanced Sports Nutrition
by Dan Benardot
Human Kinetics, Incorporated, 2011

In particular, high­EPA fish oil supplements can reduce delayed­onset muscle soreness (DOMS), which typically develops several hours after intense exercise.

“AARP The Inflammation Syndrome: Your Nutrition Plan for Great Health, Weight Loss, and Pain-Free Living” by Jack Challem
from AARP The Inflammation Syndrome: Your Nutrition Plan for Great Health, Weight Loss, and Pain-Free Living
by Jack Challem
Wiley, 2011

The most common antioxidants studied with respect to athletes include vitamins C and E, as well as catechins (found in tea), quercetin (found in apples and raw onions), and anthocyanidins (found in blueberries, blackberries, and grapes).

“Peak: The New Science of Athletic Performance That is Revolutionizing Sports” by Marc Bubbs
from Peak: The New Science of Athletic Performance That is Revolutionizing Sports
by Marc Bubbs
Chelsea Green Publishing, 2019

Therefore, if protein-rich foods consumed immediately after endurance exercise supply amino acids for hungry muscles, muscle soreness may be decreased.

“Practical Applications In Sports Nutrition BOOK ALONE” by Heather Fink, Alan Mikesky, Lisa Burgoon
from Practical Applications In Sports Nutrition BOOK ALONE
by Heather Fink, Alan Mikesky, Lisa Burgoon
Jones & Bartlett Learning, 2011

The potassium and other minerals in the banana, plum, and spinach help with muscle recovery after a workout.

“The Smoothie Recipe Book: 150 Smoothie Recipes Including Smoothies for Weight Loss and Smoothies for Optimum Health” by Rockridge University Press
from The Smoothie Recipe Book: 150 Smoothie Recipes Including Smoothies for Weight Loss and Smoothies for Optimum Health
by Rockridge University Press
Callisto Media Incorporated, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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16 comments

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  • i had ankle bone fracture surgery & a heel fracture. i am in 13 week post operation. my ankle and feet feeling soreness during weight bearing. and also ankle in still stiffer. please suggest me some excercise to get my ROM and strength back as soon as possible.

  • I did a 1 hour work out yesterday, mainly focusing on my core. This morning I woke up with a nasty cold, and every time I coughed, my core muscles and stomach felt like they would explode! Not to mention the headache����, Has anyone got any advice for me even if I have a cold or not

  • What about a soak in a hot tub with sore muscle bath salts? I have done that once so far and feel that it helped my recovery faster.

  • This is not a good post workout drink…Even without the yogurt (which is an inflammatory food)
    Instead of that Just eat a couple of whole bananas. They r the best post workout meal… Juicing fruits in general is going the wrong way…

  • I haven’t danced in a while and I had a class yesterday and now my leg wants to kill me and it feels numb not from the pain but it’s just numb from other things

  • I did 10 hours stretching yesterday… And I wanted to stretch again today but apparently I can’t…. (can’t even sit properly…) So here I am!��

  • OMG THANKS!!MY DOMS ARE KILLING ME RIGHT NOW AND I HAVE TO GO TO DANCE IN TWO HOURS, MY TRAINER MAKES US DO 30 SUPER MANS AND WE’RE NOT ALLOWED TO TOUCH THE GROUND,WE HAVE TO HOLD THE LAST ONE FOR 30 SECS!AND WE HAVE TO DO 30 SIT UPS,LUNGES,SPLITS,JAZZ,GYMNASTICS AND LYRICAL IM THERE FROM 12 TO 4:30 TODAY! ��

  • So after first chest workout since the gyms have closed, I can feel pain in my chest when changing gears in my car. Mistake taking those sets to failure

  • I play cricket and I was doing intense training with my club after quite a long time (quarantine) but my muscles weren’t THAT painful but after I woke up the next morning I legit can’t move a bone. My dad took me to 2 hours of fitness today and tomorrow I have a match.

  • So like over school holidays, I have been in my bed and all not rlly working out. So I went back to school, we did squats then after that I thought it was just a little after pain, turns out it wasn’t! I can really feel it now����

  • Slept 8 hours got out of bed nearly cryed self massage worked then stopped stretching made it a little worse haven’t tryed the cold shower yet ate felt no change it’s just something we have 2 deal with��

  • I have a big cross country run in about 7 hours and 45 minutes and my legs still feel like somebody’s stabbing my calves when I walk lol.

  • I did like 10 push ups, 10 sit ups, zumba and calisthenics in 1 hour and now my whole body hurts, espeacially around my arm pits, arms, and shoulders. Man, im unfit af.

  • Hey there, I am a 14 year old boy and I just started getting back into exercising and doing workouts (For a very long time I have just been going on slow walks and just lying in my bed all day), I have been doing stomach workouts and I started on Friday (24th) and I was fine until Saturday I woke up and got pain in my upper thigh, now it is Sunday and should I keep doing the workout everyday the one I started Friday with or is it best to the relax or do different stretching etc. Would love some feedback, Thank you!

  • lol at first i went to a easy training and the next month i went to a harder one when we did 100 push-ups with only 10 sec break after 20 push-ups �� my mucelsss ��

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