Foods That Will Help Relieve Muscle Soreness

Sometimes when I try a new challenging class the next day my muscles are so sore.  I like feeling sore after working out but not to the point where I can’t get on with my day.  If that happens to you here is a list of food for you to try to relieve muscle soreness.


food to help with muscle soreness

Tart Cherry juice. Tart cherry juice will help relieve muscle soreness and has a high level of antioxidants and anti-imflammatory properties. Cherries contain anthocyanins, which helps relieve muscle pain and weakness, inflammation, and cellular damage that occurs after hard exercise.  If you don’t want to drink it alone add it to a smoothie.  If you can’t find tart cherry juice you can also drink  grape, pomegranate, acai, blueberry and cranberry.  These juices contain natural NSAIDs (nonsteroidal anti-inflammatory drugs, such as ibuprofen and aspirin).

foods that help with muscle soreness

Blueberries  contain antioxidant compounds that help prevent muscle damage. Blueberries contain high levels of antioxidants called anthocyanins that may help protect skeletal muscles. Antioxidants in blueberries may help ward off muscle fatigue by absorbing additional free radicals that muscles produce during exercise.  if you don’t like blueberries you can eat raspberries, strawberries, blackberries or plums.

foods that help with muscle soreness

Caffeine, just two cups of coffee will help muscle soreness.  It works by blocking adenosine a chemical released in your body when you have had an injury.

foods that help with muscle soreness

Ginger is rich in inflammation-fighting compounds, such as gingerols, which soothe sore muscles.


foods that help muscle soreness
Salmon helps rebuild and repair muscles. The high levels of healthy omega-3 fatty acids fight inflammation, boosting blood flow to muscles during exercise. Decreasing muscle soreness and reducing swelling. If you don’t like salmon you can also eat Tuna.

foods that help with muscle soreness

Eggs help muscle soreness and promote muscle growth. With each egg, you get six grams of protein coming from all essential amino acids. You also get important vitamins and minerals like vitamins A, E and K and B vitamins. They also help with tissue repair and reduced inflammation in the body.

foods that help with muscle soreness

Cinnamon help with muscle glycogen replenishment. This will help with tissue repair and recovery.  You can add it in your shakes, tea, yogurt or even your coffee.

foods that help with muscle soreness

Turmeric has anti-inflammatory properties. It will reduce muscle soreness. You can sprinkle it on any of your food. It also contains curcumin which helps with healing wounds and is a natural pain-killer.

foods that help with muscle soreness

CHIA SEEDS contain essential fatty acids, such as omega-3s. Omega-3s can lessen inflammation caused by exercise. You can make chia seed water or put them in smoothies, oatmeal, and yogurt before your workout.



foods that help muscle soreness

OATMEAL has octacosanol, a chemical that can be found in oats, may improve how your body uses oxygen. Oxygen in your muscles helps rid the body of lactic acid buildup which will relieve muscle soreness.

foods that help muscle soreness
RED PEPPERS  Vitamin C is a powerful antioxidant, and a single red pepper actually has more of it than an orange. They are also an anti-inflammatory and boost your immunity.
If you don’t like Red Peppers eat: pineapples, kiwis, oranges ,broccoli, spinach, and carrots

foods that help muscle soreness

Almonds, they are filled with omega’s that help repair damaged tissue. They will help with muscle recovery.  You can also eat brazil nuts or walnuts.

Happy working out!

adam omar shanti




  1. Jimmy
    February 10, 2016 / 8:34 am


  2. john
    February 10, 2016 / 12:41 pm

    great information!

  3. Ramona
    March 13, 2016 / 12:06 pm

    Great info! I just got back into working out for my Coachella body and i’m sore!

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