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9 Healthy Foods To Help Soothe Your Sore Muscles

9 Healthy Foods To Help Soothe Your Sore Muscles

Muscle soreness is not a rare thing to athletes and bodybuilders. It’s the usual effect of a heavy workout after overdoing it in the gym. Although it is simply an indication of muscles adapting to a new exercise regimen, muscle soreness can sometimes result to extreme pain that may place a major threat on muscle recovery.

Good news. Recent researches on bioactive food components that help alleviate muscle pain and enhance exercise performance is growing popularity for the past years. Different kinds of bioactive food components showed promising anti-inflammatory and cancer-fighting attributes that help speed up muscle recovery.

Check out these nine healthy foods to help soothe your sore muscles.

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1. Quinoa

Not all protein is found in meat. Quinoa, considered by ancient Incas as mother of all grains is high in protein, fiber and many essential amino acids needed by our muscles to grow. Amino acids in food make up protein, these proteins turn to solid matters that are distributed to different parts of our body including our muscles.

2. Salmon

This protein and omega-3 rich edible fish is known to reduce many kinds of body pain including neck, back and nerve pains. Calcitonin, a protein found in salmon is also found to be a great cure for osteoarthritis and many kinds of inflammatory joint conditions.

3. Coffee

What a great relief for coffee addicts! As it turns out, caffeine in coffee can reduce pain from exercise-induced injury. A study found that a cup of coffee can kill pain brought by exercise. And the results are consistent even if the person is already a coffee drinker or not.  Basically, caffeine works alongside the part of the brain involved in the processing of pain. Caffeine then blocks biochemicals that trigger pain during exercise.

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4. Ginger

Get pumped with ginger! A great treat for your sore muscles, ginger helps soothe and alleviate muscle pain. Ginger contains gingerols, an anti-inflammatory compound that helps reduce the aches of osteoarthritis and sore aches. Have a ginger cocktail every before and after your workout and see your muscle pains reduce in a week’s time.

5. Pomegranate

Experience the healing powers of pomegranates. Pomegranates have anti-inflammatory and antioxidant properties that act as natural anti-inflammatory medicinal foods that help in reducing exercise- induced muscle damages. Among its effects are better oxygen efficiency, enhanced blood flow, power production and performance benefits for anyone who trains regularly.

6. Blueberries

Many kinds of phytochemicals found in plants can help us reduce muscle damage after a tough workout. Blueberries, for example contain phytochemicals such as anthocyanidins, flavonoids, and ellagic acid that help in reducing muscle soreness. Aside from phytochemicals, blueberries contain antioxidants that help protect against many chronic diseases.

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7. Chocolate Milk Shake

Every training your body excretes energy, water, nutrients and sugar! To keep your sugar levels on normal degree, have a yummy chocolate drink after every meal. It’s a great protein-rich drink that can help you replenish your lost sugars and rebuild muscles.

8. Almonds

Another plant-based food filled with protein, Almond is an excellent food for rebuilding muscles and reducing soreness. Almonds are also great source of heart healthy fats and magnesium. Magnesium offers a great boost in your energy and helps level your blood pressure and blood sugar levels.

9. Cottage Cheese

One of the top body building foods, cottage cheese is a low-fat snack with only 80 calories. Made by draining whey or curdling milk, cottage cheese is part of unprocessed kinds of raw cheese. Cottage cheese is great source of dietary fats for those who are exercising with a goal to lose weight and gain muscles.

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Are you ready to eat your way to sore muscle recovery?

Featured photo credit: Ed Gregory via stokpic.com

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Armela Escalona

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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