Cottage cheese is a great source of casein, a slow-digesting protein that helps to reduce muscle soreness while asleep.
Tart Cherries
Tart cherry juice can reduce muscle pain, damage, and speed up muscle recovery. The anthocyanin present in cherries are responsible for helping to relieve pain.
Watermelon
A study done on athletes reported that drinking watermelon juice after exercise helped to balance heart rate quicker and reduced post-exercise muscle soreness.
Grean Tea
Green tea contains antioxidants and anti-inflammatory compounds that can help maintain muscle health and prevent exercise-related muscle damage.
Eggs
Eggs contain leucine, an essential amino acid that stimulates muscle protein synthesis. Eggs are also an excellent source of high biological value protein.
Tumeric
Research has found that the curcumin component of turmeric may reduce the pain associated with DOMS, and other injuries, and speed up muscle recovery.
Bananas
Bananas contain potassium, which helps reducing exercise-related muscle soreness. Eating a banana before exercise can help to prevent muscle cramps.
Coffee
Coffee has been shown to reduce post-exercise muscle pain when consumed an hour before exercising. About a cup or two of coffee will do the trick!
Spinach
Spinach, broccoli, kale, and cabbage are antioxidant-rich vegetables that help to strengthen the muscles and speed up post-exercise recovery.
Oily Fish
Fish such as salmon, sardines, and herring are excellent sources of omega-3 fatty acids. Omega 3’s are known for their anti-inflammatory benefits.
Dried Spices
A study found that ginger, both raw and cooked, contributed to the reduced pain experienced by athletes after performing an eccentric exercise.
Pomegranate
Pomegranates and beetroot are rich in powerful antioxidants that can help to prevent and reduce muscle soreness following intense exercise.