Let’s face it. Sometimes a little muscle soreness can feel rewarding. You know then that you worked those muscles really hard and all your training will pay off. But there are times when the soreness can get a tad severe.

The most effective way of reducing muscle soreness and accelerating recovery is via food. By using a few simple nutrition strategies you can have your body recover from soreness faster than you thought possible

Eat blueberries, cherries, and other dark colored fruit, which are known to reduce delayed onset muscle soreness or DOMS. These fruits have nutrients that accelerate elimination of waste product that gets produced during training.

Eat high-glycemic fruits and starches to replenish glycogen fast. Glycogen is the energy source of your muscles. High glycemic fruits and starchy vegetables are excellent for post workout meals because they replenish your glycogen stores. Examples – watermelon, potatoes, squash, pineapple and kiwi.

Drink a lot of water to reduce DOMS. If you’re training in hot temperatures, just enough water intake will take care of faster recovery and less soreness. Water is critical for body temperature regulation as well as heart and muscle regulation. A decrease in hydration has the ability to reduce strength and athletic performance because it leads to a drop in plasma volume which then doesn’t allow energy to reach the muscles.

HidrateMe smart water bottle for runners
HidrateMe smart water bottle for runners

Eat more fish as it contains Omega-3 fatty acids. And these are the darlings of the recovery world because they improve anti-inflammatory effects.

Incorporate fermented foods in your diet. Fermented food improves digestion and boosts immunity. If there is something wrong with your gut or digestion, trust us, you won’t recover efficiently.

Eggs are a perfect protein source and they have the second highest concentration of leucine after milk. Leucine is the most important amino acid for muscle building.

Turmeric is a great nutrient and widely available
Turmeric is a great nutrient and widely available

Add turmeric and ginger to your meals. Both these have very powerful anti-inflammatory properties and are known to accelerate recovery and reduce DOMS. Turmeric is also known to be pain killing.

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