Muscle soreness is real, but luckily it goes away on its own. However, waiting for your muscles to stop feeling painful will likely make you skip your next training session, prolonging your agony. The next time you work out, you will experience the same soreness and repeat the cycle. Therefore, waiting for your muscles to stop sore is not a good idea. Thankfully, there are things you can do to help yourself and manage to maintain your routine.
Food plays a massive factor in the recovery process of your muscles. To recover better and faster, your body needs fresh, oxygen-rich food that will help your body better absorb the nutrients helping your muscles recover.
So what food do you need to eat to help muscle soreness recover? In the following paragraphs, I will give you some ideas on which foods you should eat to help your muscles recover and explain why you need those foods and what they do for your body.
Blueberry Protein Shake
Regarding muscle soreness, it is only logical to consume protein, as it helps the muscle grow and, more importantly, recover from pain.
Blueberries are loaded with antioxidants helping prevent muscle damage from a workout as well as many other blue fruits. The antioxidants in the blueberries help the body recover and boost your blood flow, which takes the nutrients to the muscles more efficiently, helping you recover sooner.
You can make a spinach and chicken bowl and make a wonderful combination of flavors that satisfies your nutritional needs. Spinach and chicken are packed with protein, nourishing your muscles and relieving muscle pain and soreness.
In addition, leafy greens, such as spinach, help regulate the blood sugar level, therefore boosting your blood flow. Also, spinach contains high amounts of iron that your body desperately needs when you are experiencing muscle soreness.
Wholegrain bread is known as a nutritious and healthy bread. It is the grains. They are full of fiber boosting your metabolism and speeding it up, meaning they will help you detox your body. A detoxed body is a healthy body and a body better prepared to fight when it needs to.
Wholegrain bread also contains a decent amount of carbohydrates that will boost your energy levels and give you the strength to work out in order to get your muscles used to intense activity. Proteins are also an integral part of wholegrain bread, and they are a much-needed food for your muscles, especially when you are going through a period of muscle pain and soreness.
Ricotta and Cottage Cheese
Ricotta and cottage cheese are known as very healthy cheeses, packed with protein and lacto bacteria, and low on fat. The protein from these cheeses will go straight to your muscles, feeding them and helping you feel less sore.
The lacto bacteria are beneficial for your gut health, meaning you will detoxify more quickly and get yourself in a better position to fight the pain. Doing a few stretches following your meal doesn’t hurt to help the bloodstream take the nutrients more efficiently.
Legumes such as lentils, beans, and peas are a godsend when it comes to muscle soreness. They are packed with protein and are incredibly nutritious. Those who follow a vegan or vegetarian diet know how protein source legumes are, especially red kidney beans.
You can make a legume salad or have them baked; it works either way. They also contain magnesium and potassium, which your muscles desperately need when sore.
Fatty fish such as trout, salmon, carp, and tuna are excellent for sore muscles. The omega-3 fatty acids in these fish types are incredibly beneficial for your muscles and your skeletal structure, in general.
Fatty fish, especially tuna, is exceptionally rich in protein, nurturing your muscles. They are very versatile, so they give you many cooking options too.
You can make a tuna salad or tuna pasta. You can combine the fish with sweet or honey-gold potatoes or go simple with a fresh green salad.