Experiencing post-workout pain?! Well don’t think that popping pain medication is the only way to get through it. Many foods help reduce inflammation in your body, which is associated to the pain, in turn helping you to recovery quicker.
The synergistic qualities of using food over medicine make it healthier since they are nature-made. The high amount of antioxidants helps reduce inflammation and have a pain-relieving effect.
First and foremost, you want to make sure you drink plenty of water! According to an article on Inspiritu Fitness, “muscles are made up of 80% water, but if their moisture is not replenished, then chances are they will be sore, fatigued and not apt to operate at full potential”.
Foods high in omega-3 fatty acids, which contain fatty oils, are beneficial to those suffering from aches and pains due to muscle soreness. They are one of the best inflammation fighters around. Foods such as salmon, walnuts (the richest source among all nuts), flax seeds and olive oil are all examples of omega-3 fatty acids.
Inspiritu Fitness stated, omega-3 fatty acids “also contain alpha-linolenic acid and linolenic acid, which are all vital for tissue elasticity and muscle flexibility improve joint motion and effectively reduce inflammation of the joints and muscles.
”Soy foods are also going to help fight inflammation. Soy contains isoflavones, which is a plant hormone that has been shown to have an anti-inflammatory effect. Soybeans and other soy products, such as tofu, edamame, and soy milk are good sources of isoflavones.
Cherries, specifically tart, have been linked to pain-reduction and anti-inflammatory effects, resulting in quicker recovery. Many fruits and veggies are high in antioxidants and are going to have this same reduced inflammatory response, such as oranges, asparagus, celery, pineapple, and cranberries.
Protein is going to play a big role in muscle repair. As stated on Inspiritu Fitness, your muscles are broken down after physical exercise and need protein to build themselves back up, which is why you are sore. So you will then recover quicker the sooner you intake protein. This protein is also good in helping your muscles gain strength, which is what we all want anyways right?! Carbohydrates mixed with your protein meal after a workout is going to help speed up the muscle recovery as well.
Every heard how chocolate milk is one of the best post workout drinks? Well that is due to not only the protein and carbohydrates found in the milk, but the vitamin D as well. Vitamin D deficiency has been linked to cause musculoskeletal pain. It’s the triple threat to post workout recovery.
Avoid sugar, junk food, and processed foods after a workout as well. This will only irritate your tissues causing more inflammation, resulting in slower muscle recovery.
Eat a well-balanced diet to help you recover quicker after workouts, as well as reduce pain. Incorporating these foods into your daily diet will not only provide anti-inflammatory benefits, but overall health benefits as well.