Muscle soreness is not a rare thing for athletes and bodybuilders. It’s the usual effect of a heavy workout after overdoing it in the gym. Although it is simply an indication of muscles adapting to a new exercise regimen, muscle soreness can sometimes result in extreme pain that may place a major threat on muscle recovery.
Good news. Recent research on bioactive food components that help alleviate muscle pain and enhance exercise performance is growing in popularity over the past years. Different kinds of bioactive food components showed promising anti-inflammatory and cancer-fighting attributes that help speed up muscle recovery.
Check out these nine healthy foods to help soothe your sore muscles.
Not all protein is found in meat. Quinoa, considered by ancient Incas as the mother of all grains is high in protein, fibre and many essential amino acids needed by our muscles to grow. Amino acids in food make up protein, these proteins turn into solid matters that are distributed to different parts of our body including our muscles.
This protein and omega-3 rich edible fish is known to reduce many kinds of body pain including neck, back and nerve pains. Calcitonin, a protein found in salmon is also found to be a great cure for osteoarthritis and many kinds of inflammatory joint conditions.
What a great relief for coffee addicts! As it turns out, caffeine in coffee can reduce pain from exercise-induced injury. A study found that a cup of coffee can kill pain brought by exercise. And the results are consistent even if the person is already a coffee drinker or not. Caffeine works alongside the part of the brain involved in the processing of pain. Caffeine then blocks biochemicals that trigger pain during exercise.
Get pumped with ginger! A great treat for your sore muscles, ginger helps soothe and alleviate muscle pain. Ginger contains gingerols, an anti-inflammatory compound that helps reduce the aches of osteoarthritis and sore arches. Have a ginger cocktail every before and after your workout and see your muscle pains reduce in a week.
Experience the healing powers of pomegranates. Pomegranates have anti-inflammatory and antioxidant properties that act as natural anti-inflammatory medicinal foods that help in reducing exercise-induced muscle damage. Among its effects are better oxygen efficiency, enhanced blood flow, power production and performance benefits for anyone who trains regularly.
Many kinds of phytochemicals found in plants can help us reduce muscle damage after a tough workout. Blueberries, for example, contain phytochemicals such as anthocyanidins, flavonoids, and ellagic acid that help in reducing muscle soreness. Aside from phytochemicals, blueberries contain antioxidants that help protect against many chronic diseases.
7. Chocolate Milk Shake
Every training your body excretes energy, water, nutrients and sugar! To keep your sugar levels to a normal degree, have a yummy chocolate drink after every meal. It’s a great protein-rich drink that can help you replenish your lost sugars and rebuild muscles.
Another plant-based food filled with protein, Almond is an excellent food for rebuilding muscles and reducing soreness. Almonds are also a great source of heart-healthy fats and magnesium. Magnesium offers a great boost in your energy and helps level your blood pressure and blood sugar levels.
9. Cottage Cheese
One of the top bodybuilding foods, cottage cheese is a low-fat snack with only 80 calories. Made by draining whey or curdling milk, cottage cheese is part of unprocessed kinds of raw cheese. Cottage cheese is a great source of dietary fats for those who are exercising intending to lose weight and gain muscles.