Ice, Ice Baby. Check out the following foods you should devour post-workout — 30-40 minutes after exercising — to reduce muscle soreness and promote recovery so that you can get back in the gym faster.And if you’re looking for easy recovery meals, check out these 6 post-workout recipes >> You may not realize that your body needs to rest due to the absence of muscle soreness, and you could potentially cause extensive muscle damage, or even muscle contraction, if you’re not careful. One of the easiest ways to get an adequate amount of antioxidants and carbohydrates is by drinking tart cherry juice. 6. Chocolate Milk First, what is DOMS? Delayed onset muscle soreness is also something you can run into, which only makes another great reason for eating these recovery foods. Alcohol is a diuretic and it can dehydrate your cells. This can increase risk of muscle soreness, cramps, and potential strains. Delayed-onset muscle soreness (DOMS) occurs after exercise-induced muscle damage and can contribute to decreased exercise performance. 1. Eating the right foods before and after physical activity can help your muscles heal faster, ease soreness and pain and even protect against muscle damage in the first place. Pineapple is one of my favorites. Rather, use them sparingly when bouts of soreness kick in. It contains an enzyme called Bromelain, which helps digest protein, reduce inflammation, and ease joint pain. Muscle soreness is a common side-effect of exercise, but preliminary studies suggest that eating the right foods may help to minimize at least some of the pain and post-exercise recovery time. 7. Research shows that drinking tart cherry juice aids athletic performance and comes highly recommended for recovery foods. According to certified holistic health coach and personal trainer Jen Bruno with J.B. Research has shown that certain nutrients such as taurine, polyphenols, omega-3 fatty acids, and caffeine, have the ability to alleviate some of the inflammation and muscle soreness associated with exercise induced muscle damage. 2. Not me! Nutritional Recovery The foods you eat provide your body with the building blocks needed to repair muscles and promote recovery, Kolba says. Recovery foods are important for any workout plan…cause who wants sore muscles for days? Protein Repairs Muscle Protein-rich foods provide amino acids, the building blocks for your muscles and other body tissues. Antioxidant rich foods help reduce inflammation and decrease muscle soreness. Stretching is one of the best things you can do to aid muscle recovery and help you prevent future injuries. Pineapple. DOMS refers to the prolonged muscle soreness you might feel after a tough workout or exercise session that usually has a delayed onset, peaking around 24-48 hours post-exercise. 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