In This ArticleView AllIn This ArticleWhat Causes Muscle Soreness?The 7 Best Foods and Drinks for Sore Muscles, According to a DietitianThe Bottom Line
In This ArticleView All
View All
In This Article
What Causes Muscle Soreness?
The 7 Best Foods and Drinks for Sore Muscles, According to a Dietitian
The Bottom Line
From elite athletes to weekend warriors, no one is immune from experiencing muscle soreness—it can happen to all of us. Whether you ran your first 5K race, went on a hike that was more rigorous than expected, or played your first game of pickleball, you might wake up the next morning with some aches and pains.
Pictured Recipe:Spinach, Peanut Butter & Banana Smoothie
In this article, we’ll discuss what causes muscle soreness after exercise and discuss what foods and drinks can help you get back to feeling your best as quickly as possible.
Ali Redmond
Muscle soreness can be felt after trying out a new physical activity or engaging in one that is more intense than you’re accustomed to. According to theAmerican College of Sports Medicine, exercise causes microscopic damage to the muscle fibers that were used during activity.
You may experience dull, achy and tight sensations in the muscles activated (or in the ones you didn’t even know you were using). You may not experience soreness right after wiping sweat off your brow, but it may creep up 12 to 24 hours later and could last for as long as 72 hours. Resting, stretching and hydrating can help to lessen muscle aches, but research shows that certain foods and drinks can also work wonders.
1. Salmon
Fatty fish like salmon are swimming with health benefits, includingomega-3 fatty acids. According to a 2019 review in the journalSports Medicine,taking omega-3s post-exercise can help reduce muscle pain and soreness thanks to their anti-inflammatory properties. A 3-ounce fillet of sockeye salmon provides an excellent source of these essential nutrients, plus gives you a whopping23 grams of muscle-building proteinand an excellent source of vitamin D.
Although cooking fish may seem intimidating, it doesn’t have to be. Grill it, roast it, air-fry it or sear it in a pan. Try ourSheet-Pan Roasted Salmon & Vegetablesrecipe to refuel.
2. Tart Cherry Juice
The next time you toe the finish line and feel aches and pains coming on, don’t forget to drink between 8 to 12 ounces of tart cherry juice. Enjoy it over ice, warm or add it to your post-workout smoothie.
3. Pistachios
Noshing on nuts likepistachiosafter your workout may help give your muscles some much-needed TLC. According to the results of a 2022 study published inMetabolism Open, eating pistachios reduced muscle soreness in athletes. Pistachios also contain all nine essential amino acids, making them a complete plant-based protein.
Pistachios are portable, so take a handful with you on your hike or to the gym. Try them as a crunchy topper on top of your bowl of cereal, grain bowl or salad.
4. Coffee
A cup of coffee can help get you moving, in more ways than one, and according to a meta-analysis published in theBulletin of the National Research Centre,drinking it after a workout may reduce muscle soreness. Caffeine can make us feel less tired and less in pain. Additionally, otherstudieshave shown that drinking coffee with a carbohydrate-rich food post-workout, such as a banana or bowl of oats, can help replenish and refuel your energy stores at a faster rate.
Enjoy your coffee however you please—hot or cold—or prepare theseMocha Overnight Oatsto get your fix.
5. Spinach
Popeye wasn’t wrong when he said eating spinach can help pump up your muscles.One cup of cooked spinachgets you halfway to meeting your magnesium goals for the day. A 2022 study published in theJournal of Strength and Conditioning Researchfound that consuming magnesium significantly reduced muscle soreness and improved recovery among subjects.
Warm up after a chilly workout with a bowl of thisSpinach Soup with Rosemary & Garlic,or add spinach to your post-workout smoothie like thisSpinach Smoothie(we promise you won’t even be able to taste the greens).
6. Beet Juice
Looking tobeetyour competitors? Beets may offer performance advantages. Beets are rich in nitrates, which work as a vasodilator when they enter the body. A review published inSports Healthfound that drinking beetroot juice before a workout could help improve athletic performance, reduce muscle soreness and reduce inflammation.
Down a 2-ounce shot of beetroot juice before your next workout to help you get the benefits and learnHow to Cook Beets So They’re Really Delicious!
7. Cottage Cheese
Cottage cheese could work wonders on your muscles when eaten as a bedtime snack. A 2020 review published inPhysical Activity and Nutritionfound that consuming casein, the protein found primarily in cottage cheese, 30 minutes before bedtime helped speed up muscle recovery. Cottage cheese also is a good source of protein, offering about24 grams per cup. Researchers also found that not consuming enough protein may delay muscle recovery, too.
Enjoy cottage cheese with a drizzle of your favorite nut butter or try ourCottage Cheese with Raspberry Honeyfor a dreamy delight.
Muscle soreness is inevitable. It can happen to anyone engaging in a new type of physical activity or whenever you ramp up your training load, such as training for a new race or event. While there is no cure for muscle soreness, there are a few things you can do to help relieve it faster, such as stretching, hydrating, resting and eating nourishing foods and drinks.
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