Have you ever woken up the morning after a hard workout and could barely move? This post-workout soreness is known as Delayed Onset Muscle Soreness (DOMS), and it’s a literal pain.
The good news is that there are things you can do to prevent and treat this muscle soreness. One of the best ways to keep DOMS at bay is through your sore muscle diet. Read on to find the best foods to reach for when your workouts leave you sore.
Legumes are full of zinc, which helps you repair tissues after a hard workout. Zinc can also support protein synthesis to repair muscle damage caused by intense workouts.
Legumes are also a rich source of protein and fiber. Choose options like kidney beans, black beans and chickpeas to get the most nutrients for your money.
2. chia seeds
Chia seeds are small black seeds that pack a punch. Two tablespoons provide 11 grams of fiber as well as zinc and a whole host of other vitamins.
The seeds are also a great source of ALA omega-3 fatty acids. These acids are great for reducing inflammation that can occur after a hard workout.
Try adding chia seeds to your post-workout smoothie. Sprinkle a tablespoon or two in a yogurt parfait or on peanut butter toast.
You probably already eat salmon frequently if you’re serious about getting results at the gym. Maybe it comes as naturally to you as seeing your massage therapist or chiropractor when you’re in pain. Salmon is not only a great source of protein, but it also tastes delicious.
This fatty fish is full of omega-3 fatty acids as well as taurine for muscle fiber repair. You may even find that you are less tired outside of the gym when you start adding more salmon to your diet.
Try eating smoked salmon on toast with cream cheese after your next workout. Garnish it with arugula or spinach for a significant antioxidant and nutrient boost.
If you want to get rid of sore muscles fast, try increasing your daily intake of ginger. This flowering plant is one of the most powerful foods in the world.
Ginger has been the star of many studies and is often touted as a powerful remedy for muscle pain. You can take it in supplement form or even add it to a post-workout smoothie to enjoy.
Try adding fresh ginger to your next stir fry. You can even make a cup of ginger tea when the deadlifts come back to haunt you.