The 4 best foods for sore muscles

 




Wow, your legs hurt with every step you take on the stairs. If you also sometimes overdo it in sports, you're probably no stranger to sore muscles. Luckily, some foods can turn that angry hangover into a kitten.

Ideally, we feel fit, happy (thanks, dopamine, serotonin, and endorphin!), and full of energy after exercising. But when we train for the first time after a long break or push ourselves beyond our limits, this effect can quickly turn into the opposite. We all know it: sore muscles can be pretty nasty.


What exactly is muscle soreness?

When we overload our muscles, tiny little tears form in the muscle fibers. Water can flow in through these tears, causing small inflammations and swellings in the tissue. We then feel this as muscle soreness: every movement, no matter how small, with the affected muscle hurts, and the areas are particularly sensitive to pressure.

That's why you should always listen carefully to your body when training. This is especially true for sports beginners, but even experienced fitness fans should not overdo it. It's best to avoid warm-ups and cool-downs, including stretching, and rest days to give your muscles a chance to recover. In addition, you can also help with your diet so that the muscle soreness is not too bad.


4 foods that help against muscle soreness

1. beet

Beet is a real all-around secret weapon. Among other things, this is due to the so-called flavonoids. These are secondary plant substances that protect our cells thanks to their antioxidant effect and also have an anti-inflammatory effect. In addition, the tuber is rich in nitrates, and salts that can dilate our blood vessels and thus stimulate blood circulation. This combination of nutrients in beet ensures that our muscles can recover more quickly after a workout. One study proved that beet juice can relieve muscle soreness faster in athletes. 


2. coffee

Coffee is often unjustly demonized. Because caffeine can be quite beneficial to our health in moderation. The awakening substance works by blocking our adenosine receptors. This messenger substance normally aims to signal to us that we are tired. This effect is suspended when we ingest caffeine.

In addition to adenosine, however, caffeine also blocks our body's pain receptors - which is why it also has an analgesic effect and can provide relief from sore muscles, for example. For one study, women and men took caffeine supplements before and a few days after an intense workout. And lo and behold, they actually had less muscle soreness than the comparison group.


3. curd cheese

Quark is one of the favorite foods of fitness fans. This is mainly due to a large amount of protein that dairy food contains. Namely, it strengthens our muscles. In addition, the curd is rich in calcium, and this mineral we sweat out abundantly during sports. Thus, curd can prevent muscle soreness.

4. watermelon

If you ever need a change from water as your after-workout drink, try watermelon juice. Because it's low in calories and can replenish your post-workout fluid stores in return with its high water content.


In addition, watermelon can support our muscles during regeneration. The fruit owes this effect to the amino acid L-citrulline. It is an important building block of proteins and also has an antioxidant effect, i.e. it protects our cells from harmful environmental influences. Studies have shown that watermelon juice can counteract sore muscles.



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