What should you eat to reduce muscle pain after an intense workout?
Intense exercise, tiredness and body aches can be reflections of an inadequate diet, which is low in vitamins and minerals and with a high level of stress. Some foods when added in an adequate and balanced diet can help with muscle recovery, improve the energy throughout the day and eliminate some substances that cause damage to the body. With anti-inflammatory and antioxidant functions, these foods reduce the inflammation caused by stress, restore necessary nutrients eliminated in this process and decrease the toxins circulating in the blood to reduce body pain.
It is important to remember that each food should be eaten according to each person’s routine, metabolism and according to their goals.
What foods can help relieve muscle pain?
- Fish (salmon, tuna, sardines): they are sources of omega 3, an essential nutrient for the regeneration of muscle fibers.
- Dark green leaves (arugula, spinach, kale, lettuce, mustard, endive, Brussels sprouts, etc.): rich in minerals such as magnesium, potassium, phosphorus. They reduce stress and offer energy to muscle cells.
- Propolis, berries and ginger: they boost immunity by eliminating toxins and providing many vitamins.
- Protein Sources: Strengthen muscles by offering the right amount of amino acids to recover from the “damage” caused by intense exercises.
- Complex carbohydrates such as sweet potatoes, cassava, bananas and oats, for example. Their adequate consumption, especially after an intense training, is very important. They are responsible for keeping high glycogen stores in muscles. Thus, when there is a lack of carbohydrate intake, the blood glycogen rate drops and the body searches for other substrates to produce energy, using muscle mass as energy to perform intense workouts well. This makes the body more susceptible to injury, which should be avoided.
- Water: it offers energy to body cells and hydrates the muscles.
Which foods might intensify post-workout muscle pains?
Foods with a high content of sugar, fast foods can increase inflammation and some toxins. These foods might intensify muscle pain when frequently eaten and because they are low in nutrients and contain a high amount of unhealthy fats, sodium, and food additives.