What to Eat When You Have Sore Muscles

The minutes that follow a workout are a very crucial time to nourish your body for proper recovery. Recovery is a period of muscle building, replacing your energy stores and preventing post workout fatigue and muscle soreness. The foods you eat after your workout play an important role in your recovery period and you need to make the best out of your recovery time.

The best foods that will help relieve your aching muscles include:

Tart cherries

Tart cherry juice can help improve recovery, decrease muscle pain and reduce muscle damage. Research on professional athletes showed that this juice is much more effective than other beverages.

Cottage cheese

Cottage cheese contain 27g of mighty protein per cup. It is a great post-workout snack because it is one of the best sources of casein protein which is a slow-digesting fuel that rejuvenates sore muscles as you sleep. Athletes who work out in the evening and take casein protein just before bed experience a spike in muscle synthesis. Cottage cheese also contains the BCAA (branched amino acid) leucine which speeds up recovery and pain.

Baking spices

Spices are a great way to calm your muscles down. You can add them to your cookies for a healthy post workout snack. Cinnamon and ginger are especially good for relieving muscle soreness after working out. You can add some cinnamon or ginger to your morning oats, latte, toast or sweet potatoes.


Turmeric is an excellent spice. It contains curcumin as its active ingredient and the curcumin helps to reduce the pain associated with delayed onset muscle soreness, reduced injury and improved recovery of muscle performance. You can add turmeric to your oatmeal, eggs, smoothies, coffee and other baked goods to get the effect.


This is definitely good news to all the coffee lovers. According to research, a moderate dose of caffeine which is about two cups of coffee can reduce post-workout pain by 48%. Caffeine provides pain relief more than some pharmaceuticals.


This fatty fish is loaded with anti-inflammatory omega-3 fats, antioxidants and muscle building protein. It is as though salmon is the close-to-perfect post-workout food. Salmon helps to prevent inflammation and muscle soreness after exercises like a bicep curl.


This juicy fruits provides a cold satisfactory effect after a sweaty workout session. It contains the key amino acids l-citrulline which helps to soothe the sore muscles. Watermelon juice helps to reduce the recovery heart rate and muscle soreness after 24 hours. It contains natural sugars which will help to replenish low glycogen stores while the water content prevents muscle-cramping dehydration.


Eggs are healthy sources of protein and help reduce the risk of DOMS. They also contain leucine which is linked to muscle recovery. Boiled eggs are a great post-workout snack.


Bananas are easy to digest sources of quality carbs. They help to spike your insulin just enough to drive protein into the muscle to stimulate muscle rebuilding and growth. They are also great sources of potassium which helps to reduce muscle soreness after the gym.

It is quite impossible to avoid muscle soreness but you can help alleviate the situation by eating these foods.

Leave a comment

Welcome to "Blog Squad Blog"

Hi! We are Lagos Groceries's infamous "Blog Squad". We post weekly articles and recipes to the various blogs we publish. Our favorite things include anything outside, beach days, and dark chocolate.