Best Foods for Soreness and Muscle Recovery

If you’ve ever woken up the day after a tough workout feeling stiff and sore, you’re not alone. Muscle soreness is a common side effect of exercise—especially the kind of exercise that challenges your body in new ways. In fact, it’s normal to have some pain and stiffness after starting a new fitness routine.

This post exercise ache (often called “delayed onset muscle soreness” or DOMS) happens because intense activity creates tiny tears in your muscle fibers. Kimberly Collins, MS, RDN, LD, and a registered dietitian and certified health coach at Memorial Hermann talks about why we should know what’s happening in our bodies when we experience DOMS. “When we work out, lifting weights or otherwise, we tear muscles to build muscles. Knowing this, we can focus on eating foods that help our bodies build muscle,” she explains.

Why Do You Get Sore Muscles?

That tender, achy feeling in your muscles after exercise is essentially a byproduct of your body’s repair process. When you challenge your muscles (say, by lifting heavier weights, doing more reps than usual or trying different exercises), you create microscopic damage in the muscle fibers.

“Inflammation is the way our body responds to illness or injury,” Collins notes. “So, when you’re working out, you’re actually tearing the muscle, causing inflammation,” she states, comparing the process to how your body swells after something like a bee sting.

Inflammation is a natural part of healing, but it’s also what causes those stiff, sore sensations in the day or two after a tough session. However, when you fuel your body with the right nutrients, you give your muscles the tools they need to rebuild and reduce excess inflammation. “Any time you exert energy, you’ll feel it the next day, so the best way to recover from a food standpoint is to fuel up shortly after working out,” Collins says.

You can’t always avoid soreness, but you can feed your muscles in such a way that helps them recover.

Protein and Carbs: The Dynamic Duo for Muscle Recovery

When it comes to bouncing back after exercise, protein and carbohydrates are your best friends. Exercise breaks down muscle proteins, and consuming protein provides the amino acids needed to repair and grow those muscles back stronger. “You must get adequate protein,” Collins emphasizes. If you do not get enough protein in your diet, your body can’t effectively rebuild, and you might end up feeling even sorer or losing muscle over time.

Carbohydrates, on the other hand, are the fuel that powers your activity and the recovery process. During exercise, your muscles use up stored glycogen (the storage form of carbs in your body) for energy. After your workout, you need to replace those energy stores. Carbs prompt the release of insulin, a hormone that helps shuttle nutrients (like glucose and amino acids) into muscle cells to kickstart repair. In fact, consuming carbs along with protein after a workout has been shown to enhance muscle glycogen replenishment more than carbs alone. Collins explains this dual process simply: “We need energy from small amounts of carbs to get through the workout, and when we are done, protein helps repair the muscle fibers that were broken down.”

To optimize recovery, many experts suggest following a handy rule of thumb: Try to eat a mix of protein and carbs soon after exercise. “The conventional wisdom for recovery is to consume 20 to 40 grams of protein and a small amount of carbs within two hours of working out,” Collins mentions. It may not be feasible to get a whole meal in right away, which is where the post-workout snack comes in. The following are a few good ideas:

• Greek yogurt with fruit
• Protein shake with a banana
• Turkey sandwich on whole-grain bread
• Chocolate milk

But why two hours? This window after exercise is when your muscles are especially receptive to nutrients. Carbs will replenish your energy, and protein will rebuild your muscle fibers. The bottom line: Don’t skimp on protein or carbs after exercise. Your sore muscles are asking for them.

Anti-Inflammatory Foods That Speed Up Healing

Because inflammation is a big reason for post workout soreness, one of the smartest nutrition strategies is to load up on naturally anti-inflammatory foods. “Inflammation can affect your immune system and the way you feel overall—eating anti-inflammatory foods can be very beneficial to your general health,” Collins says.

Many of the best foods for muscle recovery are packed with antioxidants and omega-3 fatty acids, which help reduce inflammation in the muscles and joints. Antioxidants neutralize free radicals (these are unstable molecules produced during stress and intense exercise), which can otherwise damage cells.

So, what specific foods pack the biggest anti-inflammatory punch for sore muscles? Here are Collins’ top choices:

• Berries (any kind) – Blueberries, strawberries, raspberries, etc., are rich in antioxidants that help repair muscle damage and reduce inflammation.
• Tart cherry juice – Tart cherries contain compounds called anthocyanins, which have been shown in research to lessen post-exercise inflammation and muscle pain. Drinking tart cherry juice (or eating cherries) around your workout can aid recovery.
• Fatty fish – Salmon, mackerel and sardines are high in omega-3 fatty acids, which are potent anti-inflammatories. Omega-3s help reduce muscle soreness and joint stiffness.
• Leafy greens (spinach, kale) – Leafy greens are loaded with vitamins A, C and folate, plus minerals like calcium and magnesium. These nutrients support the immune system and have anti-inflammatory properties.
• Sweet potatoes and carrots – These orange root veggies provide complex carbs along with beta-carotene and vitamin C, antioxidants that aid recovery.
• Chia seeds or flaxseeds – These seeds are great plant sources of omega-3 fats that also provide protein. Toss them into a smoothie or oatmeal to help combat inflammation and support muscle repair.
• Green tea – Green tea contains catechins, which are antioxidants known to reduce inflammation. Sipping green tea (or using it as a smoothie base) can contribute to your overall antioxidant intake.

Equally important is what not to eat. Some foods can crank up inflammation and make you feel even more stiff, including the following:

• Added sugar – Collins cautioned that “added sugars are the big bad monster for causing inflammation right now.” Diets high in added sugar can contribute to systemic inflammation, so cutting back on sugary drinks and sweets is wise to decrease it.
• Alcohol – She also noted that alcohol causes inflammation and can interfere with recovery (not to mention sleep and hydration), so moderation is key.
• Highly processed and fried foods – These foods, as well as those high in saturated fat, are other culprits that can exacerbate inflammation. Instead, focus on whole, unprocessed foods as much as possible.

Reducing consumption of sugary snacks, excessive alcohol and fried foods while increasing consumption of fruits, veggies, lean proteins and whole grains will tilt the balance in favor of healing, minimizing inflammation.

When to Talk to a Doctor or Dietitian

Each person’s body is different, and nutrition for recovery isn’t one-size-fits-all. If you have underlying health conditions, gastrointestinal issues or specific dietary restrictions, Collins thinks it’s a good idea to seek personalized guidance. Consulting with a registered dietitian can be invaluable because these professionals can tailor recommendations to your individual needs, ensure you’re getting the proper nutrients and help troubleshoot any lingering fatigue or soreness that occurs even with your diet plan.

Additionally, if you’re considering supplementation beyond a basic multivitamin, talking to a doctor or dietitian first is highly encouraged. Some supplements can interact with medications or have side effects, and many are not regulated for quality. Getting expert advice will help you choose safe and effective options or even determine whether you need them at all.

While muscle soreness may be an inevitable part of getting stronger, you have the power to support your body through it. Nutrient-rich foods—from protein and healthy carbs to colorful fruits and veggies—are nature’s remedy for exercise-induced aches.