Foods to Help With Muscle Pain

12 Types of Foods reccomended

Green Curved Line
Green Curved Line

Causes of Muscle Pain

Green Curved Line


Poor nutrition

Injury, sprains and strains

Physical activity

Infections, diseases and  hereditary conditions 

Light Yellow Arrow

Foods to heal muscle pain

Cottage Cheese

Cottage cheese is a great source of casein, a slow-digesting protein that helps to reduce muscle soreness while asleep.

Green Curved Line

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.

Green Curved Line


A study done on athletes reported that drinking watermelon juice after exercise helped to balance heart rate quicker and reduced post-exercise muscle soreness.

Green Curved Line

Grean Tea

Green tea contains antioxidants and anti-inflammatory compounds that can help maintain muscle health and prevent exercise-related muscle damage.

Green Curved Line


Eggs contain leucine, an essential amino acid that stimulates muscle protein synthesis. Eggs are also an excellent source of high biological value protein.

Green Curved Line


Research has found that the curcumin component of turmeric may reduce the pain associated with DOMS, and other injuries, and speed up muscle recovery.

Green Curved Line


Bananas contain potassium, which helps reducing exercise-related muscle soreness. Eating a banana before exercise can help to prevent muscle cramps.

Green Curved Line


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!

Green Curved Line


Spinach, broccoli, kale, and cabbage are antioxidant-rich vegetables that help to strengthen the muscles and speed up post-exercise recovery.

Green Curved Line

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.

Green Curved Line

Dried Spices

A study found that ginger, both raw and cooked, contributed to the reduced pain experienced by athletes after performing an eccentric exercise.

Green Curved Line


Pomegranates and beetroot are rich in powerful antioxidants that can help to prevent and reduce muscle soreness following intense exercise.

Green Curved Line

Sore muscles?

Avoid consuming the following foods

Green Curved Line



Processed Sugar