fitness foods
The 4 best foods for sore muscles
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Wow, my legs hurt with every step on the stairs. Even if you sometimes overdo it when exercising, you are probably not unfamiliar with sore muscles. Luckily, there are foods that can turn an angry hangover into a kitten.
Ideally, we feel fit, happy (thank you, dopamine, serotonin and endorphin!) and full of energy after exercising. But when we train for the first time after a long break or go beyond our limits, this effect quickly reverses. We all know that sore muscles can be pretty nasty.
What exactly is muscle soreness?
When we overload our muscles, tiny tears appear in the muscle fibers. Water can flow in through these cracks, causing small inflammations and swellings in the tissue. We then feel this as sore muscles: every movement, no matter how small, with the affected muscle hurts, and the areas are particularly sensitive to pressure.
That’s why you should always listen to your body while exercising. This is especially true for beginners, but experienced fitness fans should not overdo it either. You shouldn’t skip the warm-up and cool-down including the stretching session, nor should you skip rest days when your muscles can recover. In addition, you can also help with your diet to ensure that the sore muscles do not get too bad.
4 foods that help against sore muscles
1. Beetroot
Beetroot is a real all-round secret weapon. This is partly due to the so-called flavonoids. These are secondary plant active ingredients that protect our cells thanks to their antioxidant effect and also have an anti-inflammatory effect. The tuber is also rich in nitrates, i.e. salts that dilate our blood vessels and can thus stimulate blood circulation. This combination of nutrients in beetroot ensures that our muscles can recover faster after a workout. One study was able to prove that beetroot juice can relieve sore muscles faster in athletes.
2. coffee
Coffee is often wrongly demonized. Because caffeine can be beneficial for our health in moderation. The awakening substance works by blocking our adenosine receptors. This messenger normally has the job of signaling to us that we are tired. This effect is suspended when we consume caffeine.
In addition to adenosine, caffeine also blocks our body’s pain receptors – which is why it also has a pain-relieving effect and can, for example, provide relief from sore muscles. for one study Both women and men took caffeine supplements before and a few days after intense exercise. Lo and behold, they actually had less sore muscles than the comparison group.
3. Quark
Cottage cheese is one of the favorite foods of fitness fans. This is mainly due to the large amount of protein that the dairy food contains. It strengthens our muscles. Quark is also rich in calcium, and we sweat out a lot of this mineral when we exercise. This is how quark can prevent sore muscles.
4. Watermelon
If you ever need a change from water as your post-workout drink, try watermelon juice. Because it has few calories and with its high water content it can replenish your fluid stores after training.
Watermelon can also help our muscles regenerate. The fruit owes this effect to the amino acid L-citrulline. It is an important component of proteins and also has an antioxidant effect, which means it protects our cells from harmful environmental influences. So could in studies proven that watermelon juice can counteract muscle soreness.
Sources used: healthline.com, eatsmarter.de