The best way to combat muscle pain is not with medication. It’s rest and sleep, hydrate, and a healthy diet. Food plays an integral role in feeling, particularly muscle recovery and healing. If you aren’t consuming the right foods, you’re putting yourself at a disadvantage for muscle pain. You alleviate inflammation and pain, intensify the relief, and support total muscle recovery by eating right.
When your muscles are sore, you should first seek treatments like massage therapy. Then, complement these treatments with an exercise routine and a healthy diet. Your diet matters significantly when it comes to alleviating your muscle pain and soreness. Here are the fifteen best foods for muscle pain relief:
Food #1: Fish
Fish is a great protein to have if you have muscle pain. It’s mainly associated with joint pain. However, it works well for muscle recovery and discomfort as well. This is because it’s filled with omega-3 fatty acids, a healthy form of fat, bringing down inflammation throughout the body.
Food #2: Almonds
Almonds are one of the best foods for muscle pain relief. Remember that almonds are calorie-dense, so be careful eating handfuls of these. You can easily overdo it. In almonds, high healthy fats, magnesium, and vitamin E levels will be found as few as 10-15 almonds can reduce muscle spasms and calm muscle pain.
Food #3: Eggs
Eggs are more nutrient-dense than they appear. They contain vitamin A, selenium, zinc, and palmitate and are a healthy bioavailable protein source. They’re known to stimulate muscle recovery in athletes and healthily grow muscles with all of the eggs’ vitamins and minerals.
Food #4: Beets
Beets are like a super-food. They’re loaded with dietary nitrates that help send oxygen to our muscles and optimize cellular functioning. Beets also have betalains in them that reduce inflammation and oxidative damage. Regular consumption of beets can reduce muscle pain and improve muscle performance.
Food #5: Turmeric
Turmeric is another natural anti-inflammatory. Containing curcumin, many people take turmeric supplements to combat inflammation-related joint pain and inflammation-related diseases. Turmeric is mainly located in Indian foods, if you prefer to take it through that means instead of a supplement.
Food #6: Ginger
While we’re on the subject of supplements, ginger is an addition to one’s diet that can soothe sore, pained muscles and reduce inflammation-related pain in the body. This comes from a compound known as gingerols. Taken consistently daily, some estimates suggest ginger can reduce muscle pain by 25-40% in some people. It’s easy to toss some in a shake or a ginger-friendly recipe if you have any.
Food #7: Berries
Berries are high in nutrients, reduce inflammation, and reduce pain due to high levels of an inflammation-reducing compound known as anthocyanins. Eat more cherries, blackberries, blueberries, raspberries, cranberries, and strawberries.
Food #8: Leafy Greens
Eat more leafy greens if you want strong muscles and joints. There is so much goodness in leafy greens. Think spinach, bok choy, kale, broccoli, or brussel sprouts. They all contain sulforaphane, a compound that blocks enzymes linked to inflammation. Whether steaming broccoli or preparing some kale chips, consuming leafy greens wonders for the body.
Food #9: Starchy Vegetables
While we’re on vegetables, starchy vegetables are your friend post-workout. Muscles need glycogen for optimal performance, but their stores deplete throughout the athletic activity. A body has to replenish its glycogen and can do so through the sweet potato, butternut squash, and potatoes in moderate amounts.
Food #10: Vitamin C
In the battle against inflammation, prioritize adding foods high in vitamin C. This vitamin is for maintenance and will help your muscle pain and bones and tendons. Vitamin C in plentiful amounts in oranges, lemons, grapefruits, bell peppers, spinach, broccoli, tomatoes, and kiwi.
Food #11: Pomegranate
Pomegranates are rich in polyphenols. Several studies have shown how pomegranate, particularly pomegranate juice, reduces oxidative stress and increases the body’s antioxidant processing. Once again, this is a food that can reduce inflammation and reduce overall muscle discomfort.
Food #12: Coffee
A cup of coffee is a great muscle pain relief drink. The caffeine in coffee blocks adenosine receptors. Adenosine is a chemical that activates the feeling of pain in the body. You can significantly reduce muscle soreness and pain with moderate doses of caffeine from coffee, albeit temporarily.
Food #13: Chamomile Tea
If coffee causes an upset stomach or you’d rather not have it, try chamomile tea. In chamomile tea, you have loads of terpenoids and flavonoids, which help to relax your muscles. Someone with a history of inflammation, muscle spasms, or gastrointestinal disorders is well-advised to consider consuming more chamomile tea. It can help.
Food #14: Watermelon
Watermelon is packed full of nutrients and is rich in the amino acid L-citrulline. This protein builder increases nitric oxide production in the body, improving muscular circulation and increasing cellular energy.
Food #15: Bananas
Bananas are ideal for when you need energy. They’re rich in protein, fibre, and potassium, replenishing what your muscles might be missing after a workout or if you’re feeling very tired. Energy-packed foods are a great addition to your daily diet if you’re looking to reduce any soreness or muscle discomfort.