If you're like me, someone who enjoys a robust workout, you probably will encounter sore or stiff muscles every now and then. I have found eating the right foods rich in protein and carbohydrates helps with the recovery of sore or stiff muscles.  

The following is a list of foods I use to help with recovery and enhance muscle strength. 

Cottage cheese

If you like cottage cheese, it is an excellent source of protein. It supports replenishing muscles post-workout, and it acts as a slow-acting protein that continues to work during sleep. It's a great snack when combined with wholegrain toast or fresh fruit. 

Sweet Potato

Glycogen stores are depleted during exercise, so it's important to eat carbs after a workout to replenish glycogen, and a great food source is sweet potatoes. They are high in complex carbohydrates, and they provide a range of other essential nutrients like vitamin A and potassium. Try roasting, mashing, or baking. I like to mash and spread on whole wheat toast. 

Watermelon 

I love watermelon. It's so refreshing, and it's great to eat when muscles are feeling sore. It's great for hydration (90% water), and it contains vitamin C, A, potassium, Magnesium (reduces cramping), and C, which is useful for reducing inflammation. 

Salmon

Salmon is high in omega-3 fatty acids, vitamin B, potassium, and is an excellent protein source. Omega-3 fatty acids support inflammation reduction, and potassium found in Salmon can help replace electrolytes, which are lost during long workouts.  

Eggs

Protein-rich, eggs are great for muscle recovery. Consuming protein shortly after a workout gives the body much-needed amino acids required to repair and build muscle tissue. I love eggs because they are so versatile. I always keep boiled eggs in the refrigerator. They make a great snack.

Spinach

Spinach is a stable part of my diet. It's packed with many vitamins such as A, C, K, Iron, calcium, potassium, and Magnesium. Magnesium is excellent for replenishing electrolytes that are lost through sweat. Spinach is great in salads, omelets, or as a replacement for lettuce on sandwiches. 

Bananas 

Bananas are a great source of carbohydrates and essential vitamins and minerals such as potassium, Vitamin B6, Vitamin C, and Magnesium. Also, they are a great source of fiber. Potassium can reduce muscle cramps and soreness. Bananas are a great snack or added in a smoothie.  

Turmeric

I drink warm water with lime and turmeric every morning. It has anti-inflammatory properties and is excellent for recovering muscles. Turmeric is very versatile and can be used on salads, sprinkled on vegetables, added to soups and sauces.  

Nuts and Seeds

Nuts and seeds are an excellent source for omega-3 fatty acids, which work to improve bone and joint health. They are also a good source of protein that supports muscle recovery. So go ahead and snack on them. Walnuts, pecans, almonds, chia seeds, flax seeds, and roasted pepitas are good choices.  

What are your go-to foods for muscle soreness and recovery? Leave a comment. I would love to hear about them!