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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 November 20, 2018

10 Reasons Why New Year’s Resolutions Fail

10 Reasons Why New Year’s Resolutions Fail

A new year beautifully symbolizes a new chapter opening in the book that is your life. But while so many people like you aspire to achieve ambitious goals, only 12% of you will ever experience the taste of victory. Sound bad? It is. 156 million people (that’s 156,000,000) will probably give up on their resolution before you can say “confetti.” Keep on reading to learn why New Year’s resolutions fail (and how to succeed).

Note: Since losing weight is the most common New Year’s resolution, I chose to focus on weight loss (but these principles can be applied to just about any goal you think of — make it work for you!).

1. You’re treating a marathon like a sprint.

Slow and steady habit change might not be sexy, but it’s a lot more effective than the “I want it ALL and I want it NOW!” mentality. Small changes stick better because they aren’t intimidating (if you do it right, you’ll barely even notice them!).

If you have a lot of bad habits today, the last thing you need to do is remodel your entire life overnight. Want to lose weight? Stop it with the crash diets and excessive exercise plans. Instead of following a super restrictive plan that bans anything fun, add one positive habit per week. For example, you could start with something easy like drinking more water during your first week. The following week, you could move on to eating 3 fruits and veggies every day. And the next week, you could aim to eat a fistful of protein at every meal.

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2. You put the cart before the horse.

“Supplementing” a crappy diet is stupid, so don’t even think about it. Focus on the actions that produce the overwhelming amount of results. If it’s not important, don’t worry about it.

3. You don’t believe in yourself.

A failure to act can cripple you before you leave the starting line. If you’ve tried (and failed) to set a New Year’s resolution (or several) in the past, I know it might be hard to believe in yourself. Doubt is a nagging voice in your head that will resist personal growth with every ounce of its being. The only way to defeat doubt is to believe in yourself. Who cares if you’ve failed a time or two? This year, you can try again (but better this time).

4. Too much thinking, not enough doing.

The best self-help book in the world can’t save you if you fail to take action. Yes, seek inspiration and knowledge, but only as much as you can realistically apply to your life. If you can put just one thing you learn from every book or article you read into practice, you’ll be on the fast track to success.

5. You’re in too much of a hurry.

If it was quick-and-easy, everybody would do it, so it’s in your best interest to exercise your patience muscles.

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6. You don’t enjoy the process.

Is it any wonder people struggle with their weight when they see eating as a chore and exercise as a dreadful bore? The best fitness plan is one that causes the least interruption to your daily life. The goal isn’t to add stress to your life, but rather to remove it.

The best of us couldn’t bring ourselves to do something we hate consistently, so make getting in shape fun, however you’ve gotta do it. That could be participating in a sport you love, exercising with a good friend or two, joining a group exercise class so you can meet new people, or giving yourself one “free day” per week where you forget about your training plan and exercise in any way you please.

7. You’re trying too hard.

Unless you want to experience some nasty cravings, don’t deprive your body of pleasure. The more you tell yourself you can’t have a food, the more you’re going to want it. As long as you’re making positive choices 80-90% of the time, don’t sweat the occasional indulgence.

8. You don’t track your progress.

Keeping a written record of your training progress will help you sustain an “I CAN do this” attitude. All you need is a notebook and a pen. For every workout, record what exercises you do, the number of repetitions performed, and how much weight you used if applicable. Your goal? Do better next time. Improving your best performance on a regular basis offers positive feedback that will encourage you to keep going.

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9. You have no social support.

It can be hard to stay motivated when you feel alone. The good news? You’re not alone: far from it. Post a status on Facebook asking your friends if anybody would like to be your gym or accountability buddy. If you know a co-worker who shares your goal, try to coordinate your lunch time and go out together so you’ll be more likely to make positive decisions. Join a support group of like-minded folks on Facebook, LinkedIn, or elsewhere on the internet. Strength in numbers is powerful, so use it to your advantage.

10. You know your what but not your why.

The biggest reason why most New Year’s resolutions fail: you know what you want but you not why you want it.

Yes: you want to get fit, lose weight, or be healthy… but why is your goal important to you? For example:

Do you want to be fit so you can be a positive example that your children can admire and look up to?

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Do you want to lose fat so you’ll feel more confident and sexy in your body than ever before?

Do you want to be healthy so you’ll have increased clarity, energy, and focus that would carry over into every single aspect of your life?

Whether you’re getting in shape because you want to live longer, be a good example, boost your energy, feel confident, have an excuse to buy hot new clothes, or increase your likelihood of getting laid (hey, I’m not here to judge) is up to you. Forget about any preconceived notions and be true to yourself.

  • The more specific you can make your goal,
  • The more vivid it will be in your imagination,
  • The more encouraged you’ll be,
  • The more likely it is you will succeed (because yes, you CAN do this!).

I hope this guide to why New Year’s resolutions fail helps you achieve your goals this year. If you found this helpful, please pass it along to some friends so they can be successful just like you. What do you hope to accomplish next year?

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