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Bet on these 4 foods

Why do you still have muscle pain?

Muscle pain occurs after intense muscle exertion. If you exercise your muscles for an unusually long time, such as during sports, on long hikes, or if you carry heavy objects while moving, the smallest and microscopic tears will appear in the overloaded muscle fibers. Water flows into the fiber through these cracks, causing tissue swelling and small inflammations. We note these muscle fiber injuries as sore, pressure-sensitive muscles. The affected muscles are no longer as efficient as they used to be. Now it’s your muscles: regeneration and recovery. Small muscle fiber injuries usually heal on their own after a few days. But if you want to relieve muscle pain and reduce recovery time, you can achieve great success with the right diet. Some foods are known to be effective against muscle pain.

These are the 4 best foods for sore muscles

1. Beetroot relieves sore muscles

When it comes to nutrients, beetroot is clearly in the premier class of vegetables. The thick tubers are rich in vitamins and essential substances such as potassium, selenium, zinc and phosphorus. In addition to fiber, which is generally beneficial for intestinal health, beetroot also contains components with an antioxidant effect. These antioxidants bind free radical oxygen compounds that damage our cells. Beetroot contains a particularly high number of antioxidant betalaines. This vegetable dye gives the tuber its purple color and also has an anti-inflammatory effect. This benefits your muscles when recovering from intense sports sessions. Because microscopic lesions of muscle fibers, which painfully feel like a sore muscle, are repaired more quickly by beet betalins. Studies have even confirmed this calming effect of beetroot on sore muscles. A beetroot smoothie right after exercise can help speed up painful muscle recovery.

2. Coffee reduces pain

According to science, coffee also appears to have a pain relieving effect. Not only do the flavonoids contained in the drink have an antioxidant effect, that is, anti-inflammatory and cell protective, caffeine also reduces the perception of pain in people. Researchers had investigated this in one study and given caffeine supplements to athletes directly before exercise and a few days after exercise. Taking caffeine immediately before a workout has been found to increase performance and delay the onset of muscle pain. The athletes did not find that the muscle pain was very intense in the days following the physical exertion. Drinking some coffee before training does your muscles a favor.

3. Ginger has an anti-inflammatory effect

Ginger is rich in nutrients and can provide our body with many important substances such as vitamin C, magnesium, iron, sodium and phosphorus. The spicy flavor of the root is triggered by the pungent substances it contains. The most important representative of these stimulants is ginger gingerol. It has antioxidant and anti-inflammatory properties. Studies have found that regular consumption of raw or reheated ginger can help relieve muscle pain after excessive exercise. The antioxidant compounds in the hot root help heal the microscopic tears that cause a hangover.

4. Green tea for muscle pain

When muscles are sore, our body needs anti-inflammatory nutrients to help regenerate irritated muscle fibers. Green tea is an excellent source of antioxidants, which have anti-inflammatory properties and can help repair damaged muscle fibers. Since green tea also contains caffeine, you can achieve a performance-enhancing and pain-relieving effect, similar to coffee.

Video: why light exercise is especially helpful for sore muscles

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