Have you ever felt dull aching pain, tenderness and stiffness in your muscles after a strenuous workout? Then you have probably experienced delayed onset muscle soreness (DOMS). Muscle soreness is thought to be caused by small tears in muscle fibers causing an inflammatory reaction at the cellular level. Epsom salt baths, massage, foam rollers, or ibuprofen are often used to sooth aching muscles.

Food choices you make can minimize muscle soreness and speed recovery. Having protein and the right kind of carbohydrates within an hour of your workout will help give your body the tools it needs to help repair damaged tissues and replenish glycogen (energy) stores. A ratio of proteins to carbohydrates of 3 to 1 is recommended.

PROTEINS AND FATS

Protein is needed for the growth, maintenance and repair of muscle fibers that were broken during exercise. By eating protein after a workout, it will help reduce soreness and recovery time. Eggs contain all nine needed amino acids, which is important to build and repair muscle.

Fats, especially Omega-3 fats, are also needed to heal. They improve communication between nerve and muscle cells, reduce inflammation and are an important part of the muscle cell wall. Having the right balance of omega-3 to omega-6 fats has a protective effect on the body and helps accelerate repair of damaged tissue from a hard workout. Good sources of Omega-3 fats are cod, salmon or other fish. If you aren’t much of a fan for fish (like me), try supplementing with a good quality fish oil.

Nuts like almonds and walnuts or seeds like chia, hemp and pumpkin are good sources of protein and fat after a workout too. Many nuts and seeds are high in zinc which plays a role in wound healing, building and repairing muscle tissue. The antioxidant vitamin E helps remove toxic by-products of cellular respiration created during a workout and B vitamins improve blood flow and delivery of nutrients to working muscles.

CARBOHYDRATES

Blueberries and cherries are full of nutrients that speed up the elimination of waste products produced during training by encouraging the flow of oxygen to your muscles.

Leafy green and cruciferous veggies help your body get rid of free radicals that slow healing and provide compounds that reduce inflammation. Broccoli, cauliflower, or brussel sprouts are good sources.

Fruits and starches are excellent after a workout to re-hydrate and replenish stored energy in your muscle. They also have unique antioxidant compounds to aid tissue repair and recovery. Try watermelon, potato, pineapple, or kiwi after a workout.

SPICES

Cinnamon is considered an antioxidant, anti-inflammatory and a pain reliever. It also improves insulin sensitivity for faster tissue repair and glycogen replenishment. Add it to tea, coffee, yogurt or on veggies for a sweet tangy flavor.

Turmeric and ginger both have powerful anti-inflammatory properties shown to accelerate recovery and reduce delayed onset muscle soreness. Try a little turmeric in your after-workout smoothie or in scrambled eggs. Try ginger in a veggie stir fry or tea. Note: turmeric is better absorbed accompanied with black pepper).

AND MORE…

Magnesium relaxes the muscles to assist recovery and reduces fatigue. Spinach, dark chocolate, pumpkin seeds and almonds are high in this mineral, so add them to your after-workout routine.

Water reduces muscle soreness and speeds up recovery time. Water is important for regulating body temperature and for transporting waste away from our muscles.

Black or Green Tea is thought to have anti-inflammatory properties to prevent muscle and cell damage related to exercise.

Fermented foods help digestion so you can absorb the nutrients needed for tissue repair. Sauerkraut, kim chi, pickles, kombucha and kefir are good options.

Providing your body with good nutrition before and after your workout can have an impact on the severity of muscle soreness in the days that follow. Start eating protein and carbs (3 to 1 ratio!) after your workout and see if you notice any improvement in muscle soreness in the following days. Let me know what you discover!