6 Foods That Could Reduce Sore Muscles


Foods to Relieve Sore Muscles

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Best Way to Recover From Muscle Soreness: Based on Research

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6 Foods That May Reduce Sore Muscles | H0w!tzer 2620

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7 Effective Ways to Ease Sore Muscles (DOMS)

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Muscle Soreness & Ways to Relieve It Ask Doctor Jo

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Health Tips: Top 10 Foods That Reduce Muscle Soreness

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Muscle Recovery | 5 Ways to Reduce Soreness

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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.

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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!��


  • 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 ��

  • ++ Imagine something that works for almost every pain and discomfort. ++
    . We went to the source and grabbed the highest quality Magnesium.
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  • Bro you make superb video!!! stretching or Ice bath won’t help in muscle soreness watch this one
    3 easy steps to recover from muscle soreness – https://youtu.be/fEZV6Nd9bsM

  • All athletes know the pain when that one person makes you run more cause they won’t shut up that happened to me today we couldn’t even run without falling it was that bad

  • When your already fit but your DaMn annoying teacher makes you exercise hard and it hurts and they make you do it harder to kill the muscles

  • Im a couch potato.
    Im not really fat im actually quite skinny so i decided to work out eating alot of protein etc.
    And on my first workout i had sore mucles for 3 days straight.

  • Since stroke effected cannot do this myself, have to pay a massage therspist. But if I had the old shower doors off and bthlift I would START with SOAKING IN 1 cup of EPSON SALTS and have the massge therapist use real Peppermint esse ntial oils for the rub down!

  • What will I do if my arms is in pain? If I move my arms it will hurt and when I Bend my arms it will hurt I only have to keep it straight so it won’t hurt

  • Ok, I have a solution for you all. First off, I avidly workout and consider myself constantly sore. I have tried all sorts of different medications and techniques and discovered that cdb Quanta vapes are the best solution. Cbd is the best natural anti-inflammatory and by vaping it, it doesn’t have to go through your liver. Instead, it goes straight into your blood stream, maximizing its potential. Trust me it works and if you are scared about drug tests or getting high don’t be, it doesn’t show up on drug tests.

  • I love your videos Joanna! I actually lost 60lbs after having my daughter and your guidance was a wheel turner for me! As a massage therapist I often have to explain to my clients (especially marathon/triathlon goers) that deep tissue massage is not recommended when you have overly exerted your muscles. It can damage the tissue and cause what is called kick back pain, where your muscles will constrict further in an attempt to prevent further problems. More often than not I would suggest sports massage to my clients which consists of a lot of passive stretching. Massage can be painful (especially myofascial work) but you should never be bruised or feel worse off than you did before. Just wanted to give some input from this side of the wellness spectrum:).

  • I worked out legs AT THE PARK With NO WEIGHTS four days ago and I’m still just a tiny bit sore. Can I workout legs again today even with the slight soreness?

  • Natural herbs have cured so many illness that drugs and injection can’t cure. I’ve seen the great importance of natural herbs and the wonderful work they have done in people’s lives. i read people’s testimonies online on how they were cured of HERPES, HIV, diabetics etc by Dr Agbonifo herbal medicine, I contacted the doctor because i know nature has the power to heal. I was diagnosed with HSV but I have been completely cured after using Dr Agbonifo Herbal Medicine.
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  • Pls help my arms are completely sore i cant even move them around cause they hurt so much i cant even do dayly things in my house i never had this. Kind of sorness

  • Hello Dr. Bob and Brad..I’m from India and would like to request you to share some exercise videos for patients with issues like me.I have went through an open discectomy surgery 9 months ago due to disc bulge in L5 and S1. everything is perfectly alright except for one issue. even after 9 months of surgery I’m not able to bend forward. would request you to help with some remedy for my issue.

  • Bro I went to basketball practice thinking everything was going to go as normal, next day my legs felt like they were 1,000 pounds i for real cant even walk

  • Coming from a physical therapist assistant, you guys have really helped me. More importantly you have helped my patient’s! Thank you very much!

  • i just started working out after not working out for 4 months because of quarantine and the first time i workout after a break i cant do anything with my arms i cant play video games, i cant do my violin and i cant even go to the bathroom. any help?

  • i have been having doms for since the first day started at gym and i kept going to gym for 4 days and my doms just keeps bigger, is tht dangerous? should i take 1 day off and do the things said in this videos? one more thinig i always excrise biceps, triceps, chest and stomach and shoulders traingnings everyday, is tht good or bad?

  • ++ Imagine something that works for almost every pain and discomfort. ++
    https://store.secretenergy.com/regeneration/…” target=”_BLANK” rel=”nofollow”>Regeneration Section

  • Hopefully this works because I need to do 2 hours and 15 minutes of CrossFit every last period at school even if my muscles hurt ��

  • “If you have a healthy heart”, a sauna / hot tub, and cold shower afterward, or just the hot tub, is the “most effective treatment” of normal muscle workout pain, “not injuries” IE ligament tears etc, though heat is useful on that too when diagnosed properly. “Don’t take pharmaceuticals, even over the counter stuff, IE Tylenol, Ibuprofen etc “regularly”. They can lead to serious problems with the liver, and other complications. Anti-inflammatory foods like (fresh pineapple), (leafy greens / amino acids), strawberries, will be most effective. Sometimes, on rare occasions a good shot of Schnapps, or whisky, and a long nap helps when your really hurting like after a long day skiing.: ) “Don’t be a girly man!”


  • I do boxing so I’m almost always on my toes and when ur bouncing on ur toes with your knees bent for 4 hours your quads become really sore after a day

  • Hi Dr. Jo can you do a video on exercises for people with knock knees? I was wondering if I strengthened my abductors more that they’d possibly become more normal and less valgus.

  • Gotta have a little 1v1 powerlifting meet with my friend in 2 days. I worked out yesterday. I have rested all day today and I’m going to rest tomorrow as well. Wish me luck.

  • Haven’t even ran in so long due to Covid and i played one game of 1 on 1 ball and it hurts to walk sit on the toilet and scratch my back

  • Helpful video. Question can you foam roll during the first 24-72 hours of DOMS when the inflammation and pain are at their highest level? Or do you wait until healed?

  • I play Basketball, and Soccer and next grade of middle school, football and i went over to my cousins house to practice with them i played B ball all day long crossing peoples ankles and green lighting every thing and my left muscle is hell

  • Arghhh muscle soreness is Damn pain…my back.elbow right muscle.. It takes 13 days recovery.. 6days I just laying down.. support someone to standing.up.. feeling.to retire form gym..I.hope.this 5 days I’m feeling.full.recovery so I can back to.gym

  • i was doing the splits yesterday, and it was all fine until i got out of my right split, and it was just instant pain (I’ve also been working out all week, so i was already sore)

  • Bruh I just had football practice for the first time since like March and my arms hurt so much and don’t feel better at all and I have to go through 3 more practices this week

  • I cannot sit and stand without pressing my knees because of pain, I had my exercise and this is my day four, i do squats too, hope this’ll be over soon, want to continue my workout.

  • I was not sure click the video, I never thought a pretty girl like you can give so good explanation to soreness….thanks a lot…


  • 5 h workout yesterday but i dont regret it am i the only one Who likes soreness because you feel like then you did something or its working

  • So I fell on my right butt cheek couple years ago. I did go to pt which it did help. I’ve recently lost about 90 pounds and the pain is starting to bother me now. The pain start in the are where I fell and kinda go down my leg it’s more kinda annoying that hurtful. What kind of stretch can I do to ease some of the pain?

  • What is the best product or brand to lost crazy amounts of weight? I read many good reviews on the net about how exactly Custokebon Secrets will help you lost a ton of weight. Has any one tried this popular weight loss secrets?

  • Thank you for this. I just started working out again and I’m so sore. I kept putting it off because I knew it would be painful the next few days. The faster I can get through this the faster I can see results.

  • i have soccer practice tmr and im scared to run because we ran 2 miles today and i was dying inside barely made it so i hope im not sore for tmr������

  • Calisthenics workout my biceps and triceps are done and my core a little�� so since my core is only barley sore looks like it’s abs and legs today

  • I started being a cheerleader for a first time and I am a base, the person who holds the flyer. I had to keep lifting her up. By tomorrow my body was so sore. Today is the third day still doing cheerleading. Tomorrow is tryouts. Hopefully this helps me overnight



  • What a great video. I never knew food could reduce soreness like oatmeal. I have some in my cabinet so I better make me a bowl. In fact, the foods mentioned are ones I love like sweet potatoes. Thanks for sharing.. FW

  • Watermelon slaps!!! I workout about 5 days a week. Thanks for the info to reduce the soreness, gonna be making some oatmeal pretty soon����

  • I have self defence classes in school and not o my do some self defence moves but I slipped on my side my arm and legs hurt so much I’m quite weak which made the whole situation worse

  • I have a hip flexor strain on both sides I’ve been doing these exercises to help strengthen them but it hurts after I do them is this normal?

  • I worked out without stretching one time and biggest mistake of my life and on top of that it was the hardest I’ve ever worked out

  • My muthafuckin adductors are so sore from practice and it’s like a infinite problem because I got practice 3 days a week I don’t have time to recover

  • I hardly exercise, but I used a curl bar and lifted it 50 times. It was very painful for me because my arms are skinny… but my older sister did 175, and we’re both sore so here I am.

  • I did one of those booty workouts on youtube ����. I did it 5 times in a row and I was tired. Today when I woke up, my back and thighs were killing me EVERYTIME i used them. ��

  • Dr i have TSH 5.79 at the age of 39, i am trying to lose weight but after 3 month could not find the results, low carb, 30 minutes exercise i feel pain in body and not able to just walk. Pain in body always laying on bed

  • I see a lot of people in the comments who are suffering too huh…. I got bored and did 500 squads in less than 15 minutes. My legs have been sore the last 2 days. I’m dying slowly

  • Thanks, I always have muscle pain, heading to the kitchen now and have that rolling pin to start rolling on my body, you two are my favorite, keep on vloging. Thanks again here from Philippines

  • I wasn’t able to dance for a while bc I injured my knee and ankle and then I started having issues with my upper body (collar bone and arms) and a couple nights ago I said oh well I wanna dance again so I danced non stop and keep in mind mainly the only thing I was able to do for a while was just walk and stretch

  • Use code ASKDRJO2 to get 15% OFF a Cordless Handheld Massager at: https://amzn.to/2JCqynv (affiliate link)
    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • My muscles are way too sore for me to pick up a gallon of milk. I feel so weak as if my strength is depleading. Please help sexy nutritionist so I can feel like a decent man again. I feel weaker that a 10year old from working out for 5 hours non stop.