The 7 Best Foods & Drinks for Sore Muscles, According to a Dietitian

These foods and drinks can help relieve sore muscles and speed up muscle recovery post-workout.

From elite athletes to weekend warriors, no one is immune from experiencing muscle soreness—it can happen to all of us. Whether you ran your first 5K race, went on a hike that was more rigorous than expected, or played your first game of pickleball, you might wake up the next morning with some aches and pains.

In this article, we’ll discuss what causes muscle soreness after exercise and discuss what foods and drinks can help you get back to feeling your best as quickly as possible.

What Causes Muscle Soreness?

Muscle soreness can be felt after trying out a new physical activity or engaging in one that is more intense than you’re accustomed to. According to the American College of Sports Medicine, exercise causes microscopic damage to the muscle fibers that were used during activity.

You may experience dull, achy and tight sensations in the muscles activated (or in the ones you didn’t even know you were using). You may not experience soreness right after wiping sweat off your brow, but it may creep up 12 to 24 hours later and could last for as long as 72 hours. Resting, stretching and hydrating can help to lessen muscle aches, but research shows that certain foods and drinks can also work wonders.

The 7 Best Foods and Drinks for Sore Muscles, According to a Dietitian

1. Salmon

Fatty fish like salmon are swimming with health benefits, including omega-3 fatty acids. According to a 2019 review in the journal Sports Medicine, taking omega-3s post-exercise can help reduce muscle pain and soreness thanks to their anti-inflammatory properties. A 3-ounce fillet of sockeye salmon provides an excellent source of these essential nutrients, plus gives you a whopping 23 grams of muscle-building protein and an excellent source of vitamin D.

Although cooking fish may seem intimidating, it doesn’t have to be. Grill it, roast it, air-fry it or sear it in a pan. Try our Sheet-Pan Roasted Salmon & Vegetables recipe to refuel.

2. Tart Cherry Juice

Tart cherry juice is a delicious elixir that can help lull you to sleep and help you recover like a pro. (Did you know the U.S. Women’s National Soccer Team swears by it?!) A 2021 meta-analysis published in the International Journal of Sports Nutrition and Exercise Metabolism found that supplementing with tart cherry juice helped reduce muscle soreness, improve muscle recovery and reduce inflammation after strenuous exercise.

The next time you toe the finish line and feel aches and pains coming on, don’t forget to drink between 8 to 12 ounces of tart cherry juice. Enjoy it over ice, warm or add it to your post-workout smoothie.

3. Pistachios

Noshing on nuts like pistachios after your workout may help give your muscles some much-needed TLC. According to the results of a 2022 study published in Metabolism Open, eating pistachios reduced muscle soreness in athletes. Pistachios also contain all nine essential amino acids, making them a complete plant-based protein.

Pistachios are portable, so take a handful with you on your hike or to the gym. Try them as a crunchy topper on top of your bowl of cereal, grain bowl or salad.

4. Coffee

A cup of coffee can help get you moving, in more ways than one, and according to a meta-analysis published in the Bulletin of the National Research Centre, drinking it after a workout may reduce muscle soreness. Caffeine can make us feel less tired and less in pain. Additionally, other studies have shown that drinking coffee with a carbohydrate-rich food post-workout, such as a banana or bowl of oats, can help replenish and refuel your energy stores at a faster rate.

Enjoy your coffee however you please—hot or cold—or prepare these Mocha Overnight Oats to get your fix.

5. Spinach

Popeye wasn’t wrong when he said eating spinach can help pump up your muscles. One cup of cooked spinach gets you halfway to meeting your magnesium goals for the day. A 2022 study published in the Journal of Strength and Conditioning Research found that consuming magnesium significantly reduced muscle soreness and improved recovery among subjects.

Warm up after a chilly workout with a bowl of this Spinach Soup with Rosemary & Garlic, or add spinach to your post-workout smoothie like this Spinach Smoothie (we promise you won’t even be able to taste the greens).

6. Beet Juice

Looking to beet your competitors? Beets may offer performance advantages. Beets are rich in nitrates, which work as a vasodilator when they enter the body. A review published in Sports Health found that drinking beetroot juice before a workout could help improve athletic performance, reduce muscle soreness and reduce inflammation.

Down a 2-ounce shot of beetroot juice before your next workout to help you get the benefits and learn How to Cook Beets So They’re Really Delicious!

7. Cottage Cheese

Cottage cheese could work wonders on your muscles when eaten as a bedtime snack. A 2020 review published in Physical Activity and Nutrition found that consuming casein, the protein found primarily in cottage cheese, 30 minutes before bedtime helped speed up muscle recovery. Cottage cheese also is a good source of protein, offering about 24 grams per cup. Researchers also found that not consuming enough protein may delay muscle recovery, too.

Enjoy cottage cheese with a drizzle of your favorite nut butter or try our Cottage Cheese with Raspberry Honey for a dreamy delight.

The Bottom Line

Muscle soreness is inevitable. It can happen to anyone engaging in a new type of physical activity or whenever you ramp up your training load, such as training for a new race or event. While there is no cure for muscle soreness, there are a few things you can do to help relieve it faster, such as stretching, hydrating, resting and eating nourishing foods and drinks.

Source : Eating Well