8 Best Foods for Sore Muscles

Best foods for sore muscles

LAST UPDATED: May 25th, 2022

Doing exercise can cause muscle inflammation, especially when your muscles aren’t ready for something like that.

How do you get sore muscles?

Sore muscles or muscle inflammation happens most often because you just started exercising.

However, you can also have sore muscles when you exercise after a long break even though you work out regularly and your last workout was harder than usual.

That’s a natural reaction of the muscle tissue caused by micro muscle damage. (2)

Also, sore muscles can be a sign that you reach a bodybuilding plateau.

You can avoid or at least reduce inflammation if you consume the following foods.

Here you can see a list of foods you should eat after a workout to reduce sore muscles:

Best Foods for Sore Muscles

1. Foods high in magnesium

Pumpkin seeds for testosterone

Magnesium is one of the best allies in your battle with sore muscles.

Also, magnesium eliminates cramps that occur when you have sore muscles.

The best foods high in magnesium are pumpkin seeds, sesame, green vegetables, nuts.

You can read more about the benefits of magnesium for exercising here.

2. Foods high in Vitamin C and bioflavonoids

Citrus fruits

The mix of vitamin C and bioflavonoids strengthen the blood vessels and muscles and help with muscle strains.

Thanks to that your recovery will be faster and easier.

Foods high in vitamin C and bioflavonoids are lemons, oranges, onions, peppers, grapes.

3. Cinnamon and ginger

Cinnamon and ginger

How to use these spices?

Add them to oatmeal for example.

These spices relieve pain in sore muscles.

4. Coffee

Caffeine, the most important thing in coffee can significantly help with muscle recovery.

5. Watermelon


It is one of the things you can eat or drink after a workout.

Watermelon is high in amino acid L-citrulline that speeds up the process of eliminating the lactic acid in your muscles.

And that is the most important thing when it comes to muscle recovery.

You can find 150 mg of citrulline in one slice.

Also, watermelon is high in water and it will help you prevent dehydration.

6. Ricotta


Only 9 grams of dairy per day is enough to start the process of building muscles.

My advice is to intake 1/2 cup ricotta, which has about 14 grams of dairy proteins.

It’s also a good choice of wheat proteins and it’s high in essential amino acids, really effective for building muscles.

7. Smoked salmon


One of the best foods that will help you recover after a workout.

You can increase the intake of omega 3 fatty acids by eating certain types of fish like salmon and sardines.

They can help you relieve pain in the muscles after exercise.

Omega 3 fatty acids travel to your muscle cells and reduce the damage that causes painful inflammation.

Besides, omega 3 fatty acids increase protein synthesis in the body.

8. Herbal tea

Drinking 3 cups of herbal tea per day can help you with sore muscles.


Herbal tea is high in antioxidants that fight inflammations.

On the other hand, you should avoid these foods after a workout:


Bad carbs

Actually, drinking sodas and eating sweets can make things worse.


Because of sugar.

Other foods high in carbs like white bread have the same effect.

Luckily, carbs found in fruits, milk and whole wheat grains don’t have a bad effect on your sore muscles.


Even a small amount of alcohol after exercising can increase pain in your muscles.

Alcohol dehydrates your body and that leads to pain, cramps, and inflammation.

Other tips that can help you with sore muscles:


Proper rest is one of the most important things when it comes to muscle recovery.

Alternating between hot and cold water when you shower

This can help you stimulate blood flow in your muscles and avoid inflammations.


A nice, relaxing massage can help you relax your muscles and get rid of the soreness.

Best Foods for Sore Muscles – Bottom Line:

First of all, don’t force sore muscles and take a rest from time to time.

Post-recover foods have an important role when you have sore muscles.

The above-mentioned foods can speed up muscle recovery, reduce cramps, improve your immune system.

It is best to eat no later than an hour after your workout to speed up the recovery.

How to Recover Your Muscles After a Workout Faster?

If you want to recover sore muscles after a workout and increase muscle growth I suggest you read more about the best bodybuilding supplement.

Of course, I am talking only of natural supplements.

These supplements contain all the necessary ingredients, vitamins, and minerals your body needs after a hard workout.

The best supplement for me is Decaduro.

It is one of the best muscle recovery supplements.


Decaduro is a natural legal alternative to Deca-Durabolin, a very popular anabolic steroid.

This supplement will boost nitrogen retention which leads to muscle growth.

Also, it boosts red blood cell production.

That means more oxygen to your muscles and it will prevent sore muscles and fatigue.

Furthermore, the ingredients in Decaduro are good for protein synthesis.

Decaduro increases testosterone levels and that is important for strength, stamina, and muscles.

You can read more about Decaduro and check the price here.

Best Foods for Sore Muscles – Bottom Line:

If you want to recover faster after a workout you should eat:

  • Foods high in magnesium are pumpkin seeds, sesame, green vegetables, nuts.
  • Foods high in vitamin C and bioflavonoids are lemons, oranges, onions, peppers, grapes.
  • Cinnamon and ginger
  • Watermelon
  • Ricotta
  • Smoked salmon
  • Herbal tea

The best natural supplement for muscle recovery and strength is Decaduro.

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