Best Anti-Inflammatory Foods for Faster Muscle Recovery

Hello Ziddis! There is a major buzz around anti-inflammatory foods. Do you know the whole truth, though? Whether you are hitting the gym hard, running long miles or getting back to your training after a long break, you are bound to feel muscle soreness and fatigue. But having foods that can manage inflammation can help you speed up your recovery and reduce soreness the next day. Let us understand how an anti-inflammatory diet becomes your secret weapon to speedy recovery, better workouts and overall fitness.

Anti Inflammatory Foods for Muscle Recovery

When your muscles are inflamed post-workout, they need a bunch of nutrients to bounce back to health. Some foods are packed with nutrients like antioxidants, omega-3, polyphenols and more, which help in cooling down the inflammation. Here are some foods you should definitely have:

• Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which directly fight inflammation.
• Berries like blueberries, strawberries and cherries are loaded with antioxidants, making them your best bet at muscle repair.
• Leafy greens like spinach and kale are high in vitamins A, C and E, along with magnesium, which are all essential for recovery.
• Turmeric is the storehouse of antioxidants. It is extremely potent for anti-inflammatory effects.
• Ginger is a natural pain reliever and eases muscle soreness.
• Nuts and seeds like walnuts, flaxseeds and chia seeds, among many, are a great source of healthy fats and micronutrients which have anti-inflammatory effects.

Anti Inflammatory Foods for Sore Muscles

When your muscles feel tight and sore post an intense workout session, focus on foods that can soothe and repair your muscle tissues and promote blood flow. Here are what you should add to your post-workout meals:

• Green tea is loaded with catechins, compounds that protect against cellular stress and fatigue.
• Pineapple contains bromelain, which is a natural enzyme to helps with swelling and muscle damage.
• Beets improve nitric oxide levels and increase circulation, and reduce soreness.

Foods to Reduce Muscle Inflammation

Steer your recovery meals towards food that can actively reduce inflammation at the cellular level. Here are some suggestions:

• Avocados are high in healthy fats and potassium, which helps in controlling muscle contractions and inflammation.
• Olive oil is a staple for reducing CRP, which is the marker of inflammation.
• Whole grains like oats, brown rice and quinoa are complex carbs that replenish glycogen and contain anti-inflammatory phytonutrients.

Read Also: What’s the Science Behind Delayed-Onset Muscle Soreness (DOMS)?

Post Workout Anti Inflammatory Foods

The timing of your meal matters. After the workout, your body needs support for recovery. Here are some ideas for delicious and quick meals you can eat.

• Grilled salmon with mashed sweet potato and sautéed spinach
• Quinoa bowl with chickpeas, kale and avocado tossed with some olive oil
• Berry protein smoothie with ginger and flaxseeds
• Greek yoghurt with turmeric, honey and walnuts.

Anti Inflammatory Diet for Athletes

Athletes have different needs from others. They need to adopt an anti-inflammatory lifestyle. Here is what you need to include and avoid:

What to Include:

• Omega-3
• Colourful veggies
• Antioxidant-rich fruits
• Whole foods
• Fermented food like yoghurt or kimchi

What to Avoid:

• Refined sugar spikes insulin, worsening
• Processed oils like soybean and sunflower oil
• Excessive alcohol
• Smoking

Supplements That Help

When your food does not make up for the nutrition you need, you can take support from supplements. Certain supplements can support an anti-inflammatory diet, like:

• Omega-3 capsules: For vegans or vegetarians who lack omega-3 because of a lack of fish intake.
• Curcumin, aka turmeric: It is best paired with black pepper
• Magnesium: Crucial for muscle relaxation and recovery
• Whey protein + Anti-inflammatory additives: Green blends with berries, flax and ginger.

Takeaway

Inflammation can be a disturbance to your health and recovery process. When it comes to chronic and unmanaged inflammation, it can stall progress and prolong soreness. By adding anti-inflammatory foods and supplements to your daily meal, you are setting yourself up for faster recovery, fewer injuries and better training. Your path to fitness can be supported by mass gainers if you want to get into bodybuilding, so that anti-inflammatory supplements can support your goals. There are some of the best creatine monohydrate supplements to support you in your fitness routine.