Best 13+ foods to help ease muscle aches and pains
By DavidNeil
Muscle pain from exercise, often referred to as delayed-onset muscle soreness (DOMS), can occur from overexertion, insufficient stretching or modification of a workout routine. The discomfort of DOMS can inevitably interfere with workout consistency, commitment and progress.
Stretching isn’t the only method for softening the physical blow. Many nutrient-rich foods can help stave off muscle aches and pains, especially those rich in the electrolytes calcium, potassium, magnesium and sodium.
1. Bananas
Boasting nearly ten percent of the recommended daily intake of potassium, a single banana can help prevent muscle cramps and pains. Bananas are also abundant in magnesium and calcium.
2. Sweet potatoes
Another potassium-packed food that can help neutralize muscle pain is the sweet potato. A medium sweet potato has more potassium than a banana.
3. Turmeric
Known for its anti-inflammatory properties and antioxidant compounds, turmeric can be absorbed a variety of ways. Whether added regularly into water and meals or taken as a supplement, the spice can help muscle pain.
4. Salmon
Omega-3 is another inflammation fighter, a fatty acid salmon is packed with. Its balance of healthy fat, protein, potassium, sodium and antioxidants makes the fish a muscle-repairing meal.
5. Cottage cheese
Cottage cheese is not only rich in the casein and whey proteins known to assist with muscle recovery, but in the electrolyte sodium. Though often eaten plain, it can be easily paired with anti-inflammatories like fruits.
6. Manuka honey
A complementary addition to cottage cheese could be Manuka honey, considering this antimicrobial is said to help reduce inflammation. This medicinal food also contains amino acids and the four aiding electrolytes.
7. Olive oil
The antioxidant oleocanthal, which works similarly as the over-the-counter drug ibuprofen, is ever-present in olive oil. Olive oil also contains an anti-inflammatory fatty acid called oleic acid.
8. Leafy greens
Leafy greens like spinach and kale are brimming with calcium and magnesium. Whether raw or cooked, the vegetables can help relax muscles.
9. Eggs
Amino acids, found in protein-rich foods like eggs, are known to promote protein synthesis and post-workout recovery. One large egg boasts approximately 6 grams of protein.
10. Tart cherry juice
While many berries have high antioxidant properties that can fight off inflammation, cherries contain muscle-replenishing compounds known as anthocyanins. The highest concentration can be found in tart cherry juice.
11. Watermelon
With hydration playing such a fundamental role in muscle recovery, watermelon is the food to help achieve it. Made up of more than 90 percent water and full of potassium, the sweet fruit can help reduce muscle soreness.
12. Nuts and seeds
Nuts and seeds, like sunflower seeds and almonds, are rich in magnesium. Walnuts also contain the Omega-3 fatty acids said to curtail inflammation.
13. Ginger
Ginger is another spice known to fight inflammation and relieve pain. Like turmeric, it can be used to flavor meals and drinks or taken as a supplement.
RESOURCES LIVESTRONG, HEALTHLINE, HEALTHLINE, RUNNERS WORLD, COOKING LIGHT, DR. AXE, AND ARTHRITIS FOUNDATION
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