Hitting the gym is the first big step towards getting fitter and healthier. However, exercising can get a bit challenging while striking a balance between work, diet and reaching the set goals.
Muscle soreness is yet another vexing problem for most fitness enthusiasts and gym-goers. Muscle soreness is an inevitable part of the muscle-building process, but with the right kind of diet, one can minimise the pain and muscle soreness felt after exercise.
FOODS TO INCLUDE
Here are some foods that can help ease sore muscles:
Tart Cherries
Tart cherries are rich in antioxidants and have anti-inflammatory properties. Drinking cherry juices or a smoothie after a workout can help in minimising post-run muscle pain. It can also help increase recovery time, reduce muscle damage and inflammation.
Salmon
Salmon is a nutrient-dense food that has anti-inflammatory properties, omega-3 fatty acids, and antioxidants. These nutrients help in increasing muscle protein synthesis that helps repair and grow muscles.
Eggs
One of the essential nutrients required after a workout is protein which is associated with muscle recovery. Eggs are the best source of protein. Eating eggs after workout helps to reduce the risk of DOMS (Delayed Onset Muscle Soreness). Another nutrient that eggs contain is leucine, one of the three essential branched-chain amino acids (BCAAs). Foods rich in leucine are meat, poultry, fish and milk.
Coffee
According to research, taking one or two cups of coffee about an hour before working out can help reduce the pain afterwards.
Bananas
One of the easy to digest sources of complex carbs, bananas are a good food source to ease muscle soreness. Additionally, they are known to have the electrolyte potassium that helps reduce muscle soreness after a workout. You can add it to your smoothie, oatmeal bowl or enjoy it as a quick snack.
Leafy Greens
Eating leafy greens are known to help with improved metabolic processes. They are also nutrient-dense and contain magnesium, calcium and B Vitamins that help in muscle repair. Furthermore, they are rich in antioxidants that help reduce inflammation and lower stress levels. Adding them to your post-workout meal can help you recover well after a workout. Toss leafy greens into your salads, smoothies and juices.
FOODS TO AVOID
Here are some foods that you should avoid:
Foods High in Sugar
Cut refined carbs like sugar as they are known as inflammatory foods. Muscle pain is associated with increased inflammation and, hence, it is vital to cut sugar off.
Alcohol
It is not a good idea to booze or down tequila shots. It is vital to note that alcohol dehydrates the cells and results in soreness, cramps and strains. Alcohol can interfere with the blood flow and may delay muscle recovery from an injury.
The right choice of foods will help you to fight muscle soreness the easy way. Immerse in the right kind of nutrition after workout and stay on the right track.
