Turmeric
Early research on turmeric’s active ingredient found that a curcumin supplement helped reduce the pain associated with delayed onset muscle soreness, reduced injury, and improved recovery of muscle performance.Add a helping of curcumin-loaded turmeric to oatmeal, eggs, smoothies, coffee, or baked goods to get the effect (and healthier skin too.)
Salmon
Loaded with anti-inflammatory omega-3 fats, antioxidants, and muscle-building protein, salmon is a close-to-perfect post-workout food. Research has linked nutrients in salmon to increased muscle protein synthesis, the process that repairs and grows muscles. Throw a can on a green salad, grill up some salmon fillets, or mix salmon with potatoes for salmon cakes.
Watermelon
There’s nothing quite as satisfying as biting into a cold, juicy piece of watermelon after a serious sweat session. Research on watermelon’s key amino acid, l-citrulline, suggests it might also soothe those sore muscles. One study found that giving athletes watermelon juice — which contains, the highest source of l-citrulline — after a workout helped reduce recovery heart rate and muscle soreness after 24 hours. The natural sugars will also help drive protein into your muscles and replenish low glycogen stores, and the high water content is essential in preventing muscle-cramping and dehydration. Throw a little watermelon into your smoothie, add it to a crunchy salad, or infuse it in some water for refreshing post-workout hydration.
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