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6 Foods That Reduce Muscle Soreness

Written By: Kaylie Ricks

We hope if you're reading this post that you've had the opportunity to take one of the many classes we offer at MVP! If you've been out of the game for awhile and just getting back into the swing of things, you may experience some muscle soreness (or maybe you're increasing weights)! We get it - soreness can be inevitable. BUT next time you want to reduce muscle soreness and promote recovery, we recommend tossing one of these six foods into your diet!

Let’s talk about foods that reduce muscle soreness and promote recovery!

🍒 Cherries

Cherries are rich in anthocyanins and antioxidants which help reduce oxidative stress and fight free radicals in the body. Tart cherry juice is also great and more convenient for many athletes.

🐟 Salmon

Contains omega-3 fatty acids, specifically EHA and DHA, which help protect cell structure and fight tissue degradation. Along with omega-3s, vitamin D, and several B vitamins, salmon is also an excellent source of protein, which is key for repairing muscle tissue and reducing muscle breakdown after exercise.


Eggs are a complete protein source, meaning they contain all 9 essential amino acids. Eggs can help prevent muscle breakdown and aid recovery of damaged muscle by providing important amino acids, like leucine, to synthesize new proteins and signal protein-building pathways in the body.

🥘 Turmeric

The main active ingredient in turmeric is called curcumin. However, curcumin is just one of many different components of the spice, and research shows that eating the whole spice increases the bioavailability of these compounds. Turmeric has powerful antioxidant and anti-inflammatory properties to help relieve pain from swelling or inflammation.

🥬 Leafy Greens

Leafy greens such as spinach and arugula are extremely nutrient-dense plants packed with a variety of vitamins, minerals, and antioxidants. Spinach contains vitamin A, vitamin C, vitamin K, folic acid, iron, calcium, magnesium, which help relieve oxidative stress within the body. Summer is the perfect time to whip up a delicious leafy green salad!

🍉 Watermelon

Contains an amino acid, L-citrulline, which plays a role in the removal of ammonia, a byproduct of anaerobic and aerobic exercise. Watermelon helps this process and has been used to help with muscle soreness during prolonged endurance training.

How many of these six recovery inducing foods do you already consume? Let us know in the comments!


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