Nothing works better for sculpting firm, beautiful muscles than a resistance workout. Unfortunately, if you’re working out for the first time, or you’ve recently added some new exercises, chances are, you’ll feel it the next day. After workout soreness is one of the most common complaints voiced by people who are just starting out or who have recently increased the intensity of their routine. The good news is you can limit the amount of soreness you experience after working out by adding certain foods to your diet. Here are three foods that will help.
Reduce After Workout Soreness with Whey Protein
You need protein to build muscle, but taking whey protein supplements may do more than build muscle – it also helps to reduce soreness after working out. A study published in the Journal Science and Medicine in Sport showed that taking twenty-five grams of whey protein a day helped to reduce soreness after intense weight training. To get the same benefits, drink a whey protein shake with twenty-five grams of protein immediately after a workout and for several days afterwards.
Prevent Soreness After Working Out By Eating Salmon
Wild Alaskan salmon is one of the best sources of omega-3 fatty acids – heart healthy fats that most people don’t get enough of. In one study, men who took a 1.8 gram fish oil supplement had less soreness after an intense workout than men who took a placebo. To get similar benefits, get omega-3’s naturally by eating salmon before or after weight training. A hundred grams of wild Salmon has 1300 milligrams of omega-3’s – and it tastes a lot better than swallowing a pill.
Reduce After Workout Soreness by Sipping Black Tea
Black tea for muscle soreness? Tea is certainly a versatile beverage. A study showed that fitness buffs who were given a black tea extract prior to doing a strenuous exercise routine experienced less muscle soreness the over the next few days than those who drank a placebo. Why does black tea have this effect? Researchers believe it’s the anti-inflammatory effect of the catechins in black tea. If you don’t like the taste of black tea, try green tea instead. It’s another good source of catechins that help to reduce after workout soreness.
Other Foods That Reduce Inflammation and Muscle Soreness
The spice tumeric that’s popular in Indian dishes has anti-inflammatory properties that helps to soothe inflamed muscle tissue – as does tart cherries. Sprinkle a little tumeric into a bowl of soup – and reap the benefits.
The Bottom Line?
To reduce soreness after working out, eat more of these anti-inflammatory foods – and take it a little slower. Don’t try to lift too much weight too soon.
Clinical Journal of Sport Medicine. March 2009. Volume 19. Issue 2. pages 115-119.
Fitness Prescription for Women April 2010. page 40.
Br J Sports Med. 1988 March; 22(1): 35-38.