If you're working out hard right now, you know it all too well: The muscle pain that torments us after a workout. Try one of these 17 foods for sore muscles.
Well, someone was overzealous in the last few days. You have trained yesterday full of pride, were really knocked out at the end and today torture you muscle pain? Then you've come to the right place!
For many, it's a great feeling when every movement hurts one to two days after a workout. For many fitness fans, sore muscles are confirmation that they've trained hard enough. I have very little to gain from this.
If you feel so destroyed after every workout, it will be difficult for you to regenerate in the long run. Besides general Tips against sore muscles, nutrition can also help you get back in shape quickly.
Today deal with what foods help against sore muscles. There are some that taste really delicious! Let yourself be surprised.
How does muscle soreness develop during exercise?
No, muscles don't grow when you work out. They start to grow afterwards. During the workout itself, you just need to set a strong enough stimulus. If the stimuli are too strong and poorly dosed, then you will have muscle pain the next day.
Tiny tears form in the muscle fiber when it is overloaded, and the body tries to repair them with the help of protein. And it succeeds. The muscle fiber is then thicker than before. Our muscles gain volume. This is best seen in the biceps. But until that happens, we feel the microtears with every movement.
Sore muscles are not harmful to your health. However, you should not constantly overload your body, as this can lead to injury and inflammation. You may also Exercise despite sore musclesHowever, you have to pay special attention to a few things.
This is what your body needs for optimal muscle building
- Time for regenerationDo not train the same muscles every day. Alternate the muscle group. Take days off from training. As a beginner, 3 workouts per week is the absolute maximum. Your body needs to slowly get used to the movements so that you can sporty start.
- The right diet: Protein (egg white) and essential fatty acids help muscle growth. Especially foods that contain many anti-inflammatory antioxidants are a good remedy for muscle soreness.
Why do foods help against sore muscles?
Foods for muscle pain help the muscles to regenerate faster. They provide exactly the ingredients you need now to repair the micro tears in the muscle fibers. But some foods help even before you start exercising. If you have enough magnesium available, muscle pain will not be as severe, and night cramps will not occur.
These ingredients in foods have a positive effect on your muscles:
- Protein (egg white)
- Calcium
- Magnesium
- Polyphenols
- Anthocyanins
- Lycopene
- Vitamin E
- Omega 3 fatty acids
- Gingerol
If you do want an ointment, you can make this chili ointment yourself!
Tip: Foodspring Recovery Aminos
By the way, a whole range of nutrients can support you during regeneration. L-glutamine and BCAAs are the best example. They help your body to get fit again faster.
For faster recovery after a workout, Foodspring has developed Recovery Amino Drinks. You simply mix the powder with water and drink it after the workout.
The drink contains everything the muscles need now. In the Recovery Aminos from Foodspring contains only natural ingredients.
If you are interested in Foodspring products, I can give you a Foodspring discount code give. With the code WGW15FS you get 15% on your order!
And the shakes are also delicious in taste. You can choose from 3 different flavors. My favorite is wild berry :)
The best foods for sore muscles
But let's look at this in detail now, what should end up on your shopping list. These foods help your body regenerate faster:
1. yogurt after sports
Protein products such as yogurt support the muscles after exercise. In yogurt is additionally a large portion of Calcium. It protects and strengthens the bones. In addition to calcium, dairy products in general are known for their high Protein content known.
A low-fat Greek yogurt is especially recommended; it's packed with protein.
Also very positive: natural yogurt contains few calories. After sports it has a stimulating effect and mixed with fresh berries, it tastes simply wonderful. Who would like, still mixes a few oat flakes, Soy flakes* or nuts in yogurt - this provides more energy and keeps you full for longer.
You should avoid ready-made fruit yogurt. It contains an insane amount of sugar.
2. berries against sore muscles
Whether blueberries, cranberries, blackberries, raspberries or other berries - all contain Polyphenols.
These are antioxidants that have an anti-inflammatory effect. They do not make the muscle soreness disappear completely, but at least reduce it.
By the way, there is a rule of thumb: the darker the berry, the more polyphenols it contains. Stir a handful of berries into low-fat quark or yogurt. Yummy!
If you like, you can also make a smoothie out of it. In summer, I also like to make a milkshake with buttermilk and berries. A few oatmeal and already saturates the drink optimally.
3. fight muscle pain with sour cherries and cherries
Like almost all dark red, purple and blue fruits, cherries also contain Anthocyanins. These antioxidants are not only anti-inflammatory, but also protect the vessels. Of course, they taste best fresh.
4. tomatoes against tense muscles
Two properties make tomatoes an effective weapon against sore muscles. In them you will find the pigment Lycopene.
It is responsible for the fact that our muscles relax again quickly after heavy load. And in the tomato is also Potassium.
When we exercise and sweat, our body excretes this important substance. The red vegetable replenishes the stores and at the same time brings the blood sugar level into balance.
Why magnesium does not help against sore muscles!
5. pomegranate against sore muscles
It not only tastes super. The pomegranate also contains many bioactive substances such as flavonoids and tannins. They have an anti-inflammatory effect - just what our battered muscles need now.
The freshly squeezed seeds taste best as juice or mixed into a yogurt. Then you get twice the effect.
Those who wish can also enjoy a delicious Prepare salad dressing from fresh pomegranate juice. Mixed with green salad, quinoa and lots of vegetables, you have the perfect after workout recipe.
6. nuts against sore muscles
You should eat a handful of nuts and/or legumes per day. The choice is huge - you can reach for the nuts that appeal to you the most.
No matter whether hazelnut, walnut, almond or peanut. Nuts are very rich in Vitamin E and therefore optimal food against muscle soreness. The vitamin is known to repair small damage in the muscles.
In addition, nuts contain many healthy fats and protein. You can either stir them into muesli, snack on them or sprinkle them on your salad.
My secret favorite after a workout: Greek yogurt with honey and walnuts.
7. cocoa against muscle pain
In pure Cocoa powder* contains minerals such as potassium and magnesium. They have a preventative effect on sore muscles. It also contains fiber and protein, which helps stressed muscles to regenerate after training.
The brown powder is a very good fuel for the brain, heart and circulation. But cocoa also supports muscle building and has been proven to make us happy.
But you should keep your hands off ready-made mixtures for breakfast. They contain far too much sugar. It's best to go for the pure Cocoa powder* and mix it into low-fat milk after training. If this is not sweet enough for you, you can use a little honey or add a ripe banana.
8. salmon, mackerel, herring, tuna and co.
Fish such as salmon, carp, tuna, herring and mackerel have a high fat content. They also contain a lot of protein.
In the fish are also Omega-3 fatty acids. They have an anti-inflammatory effect and a positive effect on the blood vessels in our body.
9. whole grains after and before exercise
Whenever possible, you should replace wheat flour with whole grain flour. This applies not only to rolls, but also to cornflakes. Whole grain spelt flakes are much healthier than the sugared variety you remember from your childhood. They contain huge amounts of sugar.
Oatmeal and whole grain cereals are much better. They fill the empty glycogen stores in the blood. It's best to grab a bowl of whole grain cereal or oatmeal an hour after your workout. This is said to prevent muscle soreness. Especially if you combine them cleverly with yogurt, berries and nuts.
Whole grains of any kind are among the foods for sore muscles because they provide many nutrients.
That's why you get sore muscles after a massage!
10. beet helps against muscle tension
At the international conference on sports nutrition 4 years ago, a secret weapon against sore muscles was revealed.
Seven trained runners drank beet juice for two weeks. After intense training, there was significant relief of muscle pain.
Since this study, more and more top athletes swear by the red tuber. It contains a lot of antioxidants, folic acid, iron and B vitamins. All this makes it so valuable. Turn them into a great food against muscle soreness, in which you can Prepare beet oven vegetables!
But there are also delicious recipes for salad, soups, juice, risotto, pesto and much more. Let yourself here at the recipes for beet inspire.
11. green tea for regeneration
Drinking a cup of tea after a workout not only fills empty water stores. If you reach for green tea, it is also very good for the muscles.
In tea are Polyphenols. They have an anti-inflammatory effect and can thus repair damage in the muscle fibers. After the workout you feel so heated that you can not drink tea? Then it's best to put on a pot of tea before your workout and let it cool down in the meantime. I like it best lukewarm with a little lemon.
12. chocolate against sore muscles
This is probably one of our favorite foods for sore muscles 🙂. When your muscles ache after a workout, it's okay to reward yourself with a piece of chocolate.
Take your time with it! You should not chew the chocolate and swallow it quickly, but let it melt slowly on your tongue. When sucking on dark chocolate, our body releases endorphins. These are the body's own painkillers that produce the happy hormone serotonin. This briefly lowers our sensitivity to pain.
By the way dark chocolate* as far healthier than milk chocolate!
13. caffeine for sore muscles
There are studies that say athletes are less prone to pain if they have had caffeine beforehand. So: Next time just drink a cup of espresso shortly before training :)
14. ginger against tense muscles
In the small tuber is a lot of Gingerol. It is said to have a similar effect to aspirin. Muscle pain is said to be less severe by up to 24 %.
Ginger tastes best in a glass of water with lemons. But you can also make very tasty Detox recipes prepare.
15. turmeric helps against tension
The yellow powder of turmeric relaxes our muscles. They can really use that after a long workout.
The yellow root also relieves pain and improves mobility. You can simply treat yourself to a cup of turmeric tea. Tastes delicious even cold. If you are not a fan of it, you can simply bake healthy turmeric cookies.
16. coconut water against sore muscles
Have you ever tried fresh coconut water? If you can buy a green nut at the store, grab it.
The water in the nut tastes really delicious. You can also buy the coconut water as a pre-packaged version in the store. The green nut is a great and popular sports drink. Its electrolytes help to fight muscle soreness.
17. bananas for the muscles
The yellow-wrapped fruits are true all-rounders - before and after training. They kill stress, make you happy, keep you full and quickly supply the body with energy.
Potassium keeps muscles supple, magnesium helps against sore muscles and calf cramps. Well, then: Meal :)
Our conclusion
It's best not to overdo it when you're training. Sore muscles can take a toll on your body and force you to take a few days off. Increase the difficulty of your workout slowly. If you do get sore, food can help with soreness at least a little. Take it easy over the next few days.
Get well soon!
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