Are you feeling inflamed, swollen, and sore after a tedious workout session? Well, it is natural. Wait a minute before you reach out for those non-steroidal anti-inflammatory drugs. Many studies suggest that certain food contain elements or substances that could help in reducing the inflammation and pain your muscles experience after an exercise regimen. So when you have an exercise pain, diet could help you ease it. Just choose your foods carefully!
If left unchecked, the inflammation will scuttle throughout your body, causing all types of undesirable problems, including chronic back pain. Hence, it is very important to devise a post-workout anti-inflammatory diet to battle the pain and put yourself at ease.
The best thing about the anti-inflammatory, analgesic foods mentioned here is that they are really colorful and taste yummy. So are you ready to battle that irritating pain? Let’s get started!
The Best Foods To Ease Your Workout Pain
Blueberries have the reputation of being super food due to the rich presence of some really fabulous antioxidants in them. They get their anti-inflammatory properties and analgesic properties from these constituents only. Studies suggest that these tiny berries have the potential to thwart muscular fatigue by wiping out the unnecessary free radicals produced during the workout session.
Blend a handful of the fresh blueberries along with unsweetened yogurt for a power-packed post workout snack.
The golden yellow spice is one of the most reputed anti-inflammatory agent which boosts your immunity power also. Studies have established that turmeric, indeed, could be beneficial for a wide array of inflammatory conditions, including the post exercise one. Rich with curcumin, it quells the inflammation and prevents damages to the muscle due to wear and tear. Turmeric, says studies, could also help in repairing the damages sustained by the muscles during your endurance training.
Boil 1 glass of milk with 1 tsp of turmeric powder. Allow the mixture to turn warm. Mix 1 tbsp honey and sip the mixture after your exercise to diminish the excruciating pain.
These brown-skinned, crunchy nuts are one of the most admired sources of protein, but contain fat in considerably lower quantities. Along with keeping your sugar levels under control and boosting your digestive potential. It is a great snack for those who want to shed their excess weight. The antioxidants present in these nuts help in coping up with the pain, while protein lay the foundation for a faster recovery.
4. Tart Cherries & Pomegranates
According to a study conducted by a group of British researchers, people who consumed 1 ounce concentrated cherry juice two times a day for 10 continuous days were able to recuperate faster from their workout pain than non-consumers. Packed with a wide array of antioxidant and anti-inflammatory properties, pomegranates and tart cherries work akin to the nonsteroidal anti-inflammatory drugs, thereby easing the pain and preventing muscle damages.
Ginger contains gingerols and other anti-inflammatory compounds which could help soothing sore muscles and easing the aches of muscles. According to a study conducted on the pain-alleviating properties of ginger, it was noticed that people who used ginger capsules as a part of a healthy diet for 11 continuous days had 25% lesser post workout pain than non-consumers.
You can use fresh ginger in the form of ginger tea post your workout session to reap its benefits. Wash and remove the peel of 1 inch piece ginger. Crush it gently to allow the juices to flow. Add it to 300 ml water. Boil for 2 minutes, lower the flame and simmer for 5 minutes. Turn off the heat and allow the mixture to turn warm. Mix honey, if desired, and sip to ease your pain.
[ Read: How To Take Ginger Powder ]
Eugenol, present in the cloves, have the potential to combat inflammation by inhibiting the functioning of pain-triggering protein, COX-2. It is also rich with a wide array of powerful antioxidants, empowering it to ward off the pain caused after exercise.
You can use clove tea as a pre or post workout drink to keep the muscular pain minimum. You can even roast 2 to 3 cloves, crush, and mix the powder with your green tea for an anti-inflammatory drink.
Drinking water before, during, and after a workout session is essential to prevent muscular cramps, pain, and fatigue. Keeping yourself hydrated is essential to ensure faster recovery and minimise pain. Drink at least 300 ml of water for every 20 minutes of your workout.
[ Read: How To Increase Your Water Intake ]
9. Potassium Rich Foods
Studies report that people with a potassium deficiency are prone to experience muscular cramps and pains more. Hence, it is very essential to maintain the levels of potassium. Including foods rich in protein would help your body to reap the recommended 4.7 grams of potassium daily.
10. Omega 3 Rich Foods
These foods are well-known as anti-inflammatory agents. Include salmon in your diet or alternatively, you can use fish oil rich supplements to ensure that your body receives adequate amounts of EPA and DHA, two anti-inflammatory elements. They help in reducing the inflammation by lowering the synthesis of cytokines, the inflammation triggers.
Pineapple contains bromelain, an enzyme which, according to certain experts could help in preventing and easing the swelling and inflammation, thereby easing post exercise pain. Eat a bowl full of pineapple after your workout or blend it with your yogurt for a tasty smoothie.
[ Read: How Does Pineapple Help In Weight Loss ]
This dark green leafy veggie contains various anti-inflammatory compounds, including Vitamin E, alpha-linolenic acid and the B-vitamins. It also contains Phytoecdysteroids, that work efficiently in decreasing the pain and soreness experienced by the muscles.
Sauté spinach with flax seeds and sprinkle a good dose of ginger and garlic for a rich anti-inflammatory food.
Avoid drinking coffee and tea as soon as you finish your exercising regimen as these worsen the pain and inflammation. It is also advisable to stay away from junk foods and fatty foods post workout to prevent flare-ups.
Which of these foods are you going to try to help your muscles recover? Share your views with me in the comments. Take care and stay safe!