If you want to avoid muscle soreness the day after a workout, stretching, warming up, and cooling down are all important.
Why do muscles ache?
This is often associated with delayed onset muscle soreness (DOMS), which indicates that muscle tissue has suffered a certain degree of damage. When this damage, i.e. tiny tears in muscle fibers, occurs, the body automatically initiates repair mechanisms, which include an inflammatory response at the site of injury.
During this process, fluid gradually pools in the muscle, putting extra pressure on the damaged area, causing muscle tightness and pain. This feeling often does not appear immediately after the workout, but usually gradually develops within 12 to 24 hours after the workout.
Fortunately, some foods can actually provide us with natural relief from muscle soreness. Which foods can help prevent or relieve soreness?
Here are 6 foods that relieve muscle soreness:
Bananas
Bananas are rich in complex carbohydrates, also known as polysaccharides, which have a positive effect on promoting the growth of muscle cells. In addition, bananas also contain electrolyte potassium, which can effectively help relieve muscle soreness after exercise.
Chicken
Chicken is a source of high-quality protein, which plays an indispensable role in muscle repair and growth. Increasing protein intake after exercise can help accelerate muscle recovery and effectively relieve the discomfort of muscle soreness.
Milk
Milk is rich in nutrients such as protein and calcium. After drinking properly, it can supplement the body with the nutrients it needs and enhance its own physical fitness. In addition, it also has the effect of relieving muscle soreness to a certain extent.
Sour Cherry
Drink a glass of cherry juice before and after exercise. Due to the anti-inflammatory effect and antioxidants of the juice, the muscles will be effectively restored and relieve muscle soreness.
Salmon
Salmon, which is rich in omega-3 fatty acids, not only helps heart health, but also relieves muscle soreness. Omega-3 fatty acids have anti-inflammatory effects, which help reduce the inflammatory response of muscles and thus relieve pain.
Sweet potatoes
Sweet potatoes are rich in starch and antioxidant vitamin C, which can quickly replenish the body’s energy needs and effectively protect against free radical damage. Eating sweet potatoes after a workout can help you recover and relieve muscle soreness.
These foods are not only rich in nutrients that are beneficial to muscle recovery, but also have many other health benefits. So next time you have muscle soreness, why not give it a try. At the same time, don’t forget to maintain a balanced diet and get enough exercise to ensure your body is in good health.
