Fitness Foods: These Are The 4 Best Foods For Sore Muscles

fitness food
These are the 4 best foods for sore muscles

Woman drinks coffee after exercising: these are the 4 best foods for sore muscles

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Do your legs hurt with every step on the stairs? If you’re too enthusiastic about sports, you’ll usually be rewarded with sore muscles the next day at the latest. Fortunately, there are foods that can relieve overworked muscles.

Sport keeps us fit, lifts our spirits and gives us energy. But if we overdo the training, the effect can quickly turn into the opposite. Sore muscles in particular can cause us a lot of trouble.

Where do sore muscles really come from?

If we tense our muscles too much, microscopic tears appear in the muscle fibers. Water can flow through these cracks, causing minor inflammation and swelling in the tissue. We feel these injuries as muscle pain: muscles are particularly sensitive to pressure and activation hurts.

That’s why it’s important not to overdo your training, especially as a beginner. Warming up before and cooling down, including stretching, after the sports unit are also essential. In addition to a proper level of fitness with enough breaks and rest days, our diet can also help our muscles recover well.

These 4 foods can help against muscle pain

1. watermelon

Watermelon juice is the ideal drink for athletes. It is low in calories and, with its high water content, can compensate for fluid loss during training. Also, watermelon can help our muscles to regenerate. This is partly due to the large amount of the amino acid L-citrulline: it is an important component of proteins and also has an antioxidant effect, that is, it protects our cells from harmful environmental influences. Therefore, studies have shown that watermelon juice can help against muscle pain.

2. Beet

Beetroot is rich in secondary plant substances, especially so-called flavonoids. They protect our cells and have an anti-inflammatory effect. Together with the nitrates it contains, that is, salts that dilate blood vessels and thus stimulate blood circulation, beetroot can ensure that our muscles recover faster after training. A study has also shown that beetroot juice relieves sore muscles faster in athletes.


Many fitness fanatics rely on the quark. Rightly so, because the dairy product contains a large portion of protein that strengthens our muscles. The calcium contained in the quark also helps against muscle pain. Since we lose a lot of the mineral when we sweat, the quark can have a preventative effect here.

4. coffee

Coffee is often labeled as unhealthy due to its high caffeine content. The stimulant substance can be beneficial, at least in moderation. Caffeine works by blocking adenosine receptors. The messenger substance is normally responsible for signaling tiredness to us. Also, it activates pain receptors in the body; caffeine therefore also has an analgesic effect and can, for example, relieve muscle pain. One study found that men and women took caffeine supplements before and a few days after an intense workout. The result: They had significantly less muscle soreness than the placebo comparison group.

Having a cup of coffee before or after exercising, or another caffeinated drink like black or green tea, can definitely help minimize pain.

Sources used:,


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