The best food and drink to reduce pain after a workout

Contribution: Rachna Aryan


After a hard, strenuous exercise, you may feel exercise-induced muscle pain.

Muscle pain is not only unpleasant, it can limit your effectiveness and put you in an unpleasant mood.

Some foods are known to do more Inflammation. But there are many foods that you can eat throughout the day to enhance your workout recovery and reduce the effects of those hard workouts.

However any single diet or nutrition that can prevent muscle pain, including the following foods, can help restore muscle after your next gym workout.

So, go ahead and stock your fridge and pantry with these muscle-restoring foods.


Watermelon is more than a juicy thirst quencher. Studies indicate that it can reduce muscle pain and muscle injury after exercise.

Watermelon contains ingredients that help with exercise efficiency and recovery, such as carbohydrates and antioxidants.

Watermelon contains the amino acid L-citrulline, which helps increase blood flow to the muscles.


According to research, cherries, blackberries, blueberries, raspberries, cranberries and strawberries contain anthocyanins, an anti-inflammatory compound that can help rehabilitate muscles, reduce post-run muscle pain, delay fatigue and reduce post-exercise recovery. . .

Anthocyanins are plant chemicals found in tart cherry juice. They have strong anti-inflammatory and antioxidant properties, which can help reduce discomfort and exercise-induced muscle damage.

Pomegranate juice

Pomegranate is not only delicious, hydrating and nutrient-dense, it also enhances muscle repair after exercise.

Its juice is a rich source of polyphenols, which are plant compounds with antioxidants.

It contains plenty of anti-inflammatory antioxidants that make it an ideal pre-or post-exercise drink to prevent exercise-related muscle and cell damage.

For example, drinking pomegranate juice can play an important role in building post-exercise muscle.


Studies have shown that drinking beetroot juice or eating raw beetroot encourages muscle rehabilitation. Beets are high in dietary nitrate.

The nitrates in your diet can send oxygen to your muscles and increase the function of mitochondria, which are part of the cells that provide energy to your cells.

Meanwhile, betaline can help reduce inflammation and oxidative stress.


Eggs are a nutritious-dense food that athletes choose because of their high bioavailable protein content.

Eating these after a workout promotes muscle healing. Although many people prefer to eat only egg whites, research suggests that whole eggs may be a healthier choice after exercise.

Researchers believe that this is because the dense yolk contains vitamins, minerals, and fatty acids, including vitamin A, selenium, zinc, and fatty acid palmitate, which can accelerate metabolism.

Dairy products

According to specific studies, dairy foods can significantly improve workout performance and muscle repair.

Milk contains a lot of protein, so it gives your body the nutrients it needs to repair its muscles.

This is why milk and dairy products such as yogurt and cottage cheese are commonly used as post-exercise nutrition.

In addition, carbohydrates are also found in milk and dairy products.

Eating carbohydrates and proteins stimulates muscle growth and helps your muscles replenish their stored glycogen stores – glucose or sugar.

Starchy vegetables

When you work hard, you deplete the glycogen stores in your muscles, which is the stored form of glucose.

Adequate glycogen available in your muscles is important for athletic performance, so it is important to replace these stores after exercise.

This is especially true for athletes who engage in strenuous activity. Eating carbohydrates increases muscle glycogen replenishment.

Post-workout carbohydrate options include starchy vegetables such as sweet potatoes, butternut squash and potatoes.


Turmeric contains the anti-inflammatory antioxidant curcumin, which is known to reduce muscle pain.

These spice compounds help reduce muscle injury and inflammation and also promote muscle repair, thereby improving athletic performance.

The latest thought

Nutrition is important in muscle repair. Add these foods to your post-workout diet to relieve sore muscles, speed up muscle recovery, and reduce exercise-related discomfort.

Moreover, you should opt for frequent health screenings. It gives you vital insights into your health, allowing you to take the necessary steps to improve it..

Book a complete physical health exam today!

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