Let’s face it, training is hard! When you train 4 – 5 times a week, it can really tire your mind and body. Soreness is just a byproduct that comes with being an athlete. Believe it or not, food can be used to soothe sore muscles! This is why it is important to have a balanced diet.
Staying hydrated and eating the perfect mix of nutrients can help to reduce soreness. However, inflammation of the muscles is a natural process the body goes through while getting stronger, so it shouldn’t be stopped. But, you can eat to preserve the integrity of your muscles and to deal with the inflammation.
Here are four things that should be added to your diet and what they can do for you during the recovery process:
- Omega-3 fatty acids – reduces inflammation. This can be found in fish (salmon and tuna), walnuts, soybean and canola oil, and flaxseeds.
- Carbohydrates – provides energy. This can be found in brown rice, quinoa, oats, and whole-wheat pasta. Eating carbohydrates throughout the day has been shown to improve athletic performance! Foods like pasta will only be stored as fat if over consumed.
- Antioxidants – help to repair cells and tissue. Antioxidants are found in tart-cherry juice and fresh berries.
- Whey protein – the amino acids within whey protein help to rebuild the tiny muscle tears that cause soreness. Whey protein can be found in milk, cheese, yogurt, and whey-protein powder.