How to Relieve Muscle Soreness: 6 Great Foods That Help

The key to a good workout is pushing yourself hard enough to challenge your muscles, but not too much so as to put you out of action for days. If you do find yourself having overdone it at the gym, take a look at how to relieve muscle soreness using foods, to get you back to your best faster.

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how to relieve muscle soreness

How to Relieve Muscle Soreness with 6 Soothing Foods


1. Cherries, Blueberries, Acai berries and Cranberries

These super-fruits are all bursting with antioxidants to mop up all the damaging free radicals that are produced during exercise. They also all act as natural NSAIDs (non-steroidal anti-inflammatory drugs e.g. ibuprofen) reducing the muscle damage from hard exercise.

2. Salmon

Salmon is rich in omega-3 fatty acids which research has linked to reducing inflammation (aka the pain) in muscles and joints throughout the body. As an added bonus, Omega-3 has also been linked to improved cognitive function and reduced risk of many cancers.

3. Ginger

Not just good for boosting your immunity and settling your sore stomach, ginger has anti-inflammatory properties too. A recent study showed that people who took a ginger tablet daily experienced less muscle pain after strenuous exercise than a placebo group taking nothing.

4. Kale

Eating foods that are rich in antioxidants, particularly vitamin C, is said to be helpful for easing away pain. Vitamin C is generally associated with citrus fruits, but kale is also a healthy source. One serving of kale chips will provide your body with enough vitamin C for the day.

5. Extra Virgin Olive Oil

Olive oil contains oleocanthal and this helps reduce pain in a similar way that ibuprofen does. Extra virgin olive oil is a great option over other fats, as it doesn’t have the excess calories. It’s also very easy to add it to most meals.

6. Cottage Cheese

If you feel sore after a workout maybe reach for a snack of cottage cheese. Cottage cheese is a great source of protein which is essential for building lean muscle. This also means that it’s a rich source of branched-chain amino acids that help protect muscle tissues from soreness and damage.

Just One Way to Relieve Muscle Soreness

When looking at how to relieve muscle soreness following a particularly gruelling workout, food is a great place to start. There are however many more ways to come at the problem – Check out our article Working Out with Sore Muscles – 4 Tips to Help Get You Through

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