Chocolate Milk Check out the following foods you should devour post-workout — 30-40 minutes after exercising — to reduce muscle soreness and promote recovery so that you can get back in the gym faster.And if you’re looking for easy recovery meals, check out these 6 post-workout recipes >> 2. Alcohol is a diuretic and it can dehydrate your cells. Pineapple. 1. Recovery foods are important for any workout plan…cause who wants sore muscles for days? Antioxidant rich foods help reduce inflammation and decrease muscle soreness. Here’s one of the easiest ways to recover from a tough workout: apply an icepack to sore muscles for 20 minutes to help them recover faster. Stretching is one of the best things you can do to aid muscle recovery and help you prevent future injuries. This can increase risk of muscle soreness, cramps, and potential strains. It contains an enzyme called Bromelain, which helps digest protein, reduce inflammation, and ease joint pain. One of the easiest ways to get an adequate amount of antioxidants and carbohydrates is by drinking tart cherry juice. Delayed-onset muscle soreness (DOMS) occurs after exercise-induced muscle damage and can contribute to decreased exercise performance. Here is the lowdown on the best foods for fighting muscle soreness and getting ready for your next tough workout. Rather, use them sparingly when bouts of soreness kick in. 7. Research shows that drinking tart cherry juice aids athletic performance and comes highly recommended for recovery foods. Stretch Every Day. Research has shown that certain nutrients such as taurine, polyphenols, omega-3 fatty acids, and caffeine, have the ability to alleviate some of the inflammation and muscle soreness associated with exercise induced muscle damage. Ice, Ice Baby. Not me! Protein Repairs Muscle Protein-rich foods provide amino acids, the building blocks for your muscles and other body tissues. Pineapple is one of my favorites. Eating the right foods before and after physical activity can help your muscles heal faster, ease soreness and pain and even protect against muscle damage in the first place. 6. First, what is DOMS? Delayed onset muscle soreness is also something you can run into, which only makes another great reason for eating these recovery foods. According to certified holistic health coach and personal trainer Jen Bruno with J.B. Here are the nutrition strategies for reducing DOMS and the best food for muscle recovery and reducing soreness. DOMS refers to the prolonged muscle soreness you might feel after a tough workout or exercise session that usually has a delayed onset, peaking around 24-48 hours post-exercise. Nutritional Recovery The foods you eat provide your body with the building blocks needed to repair muscles and promote recovery, Kolba says. Bromelain also aids in wound healing, angina, and muscle soreness. 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