Foods to combat muscle pain after sport

Muscle pain, also known as myalgia, is very common and we have all suffered from it at one time or another, and sometimes even on a regular basis.

This pain may affect several muscles, involving a small area of the body, or it may also affect tendons and ligaments, making the pain more widespread.

When muscle pain occurs as a result of physical exercise, it may be due to muscle overload, a failure to properly warm up the area, overly strenuous physical activity, or the result of minor physical injuries that have not been properly treated, such as a sprain.

Certain foods help toprevent and reduce muscle pain, especially after exercise, as their nutritional value supports the recovery and strengthening of muscles, tendons, joints, etc.:

Coffee

Drinking two cups of coffee a day helps to relieve muscle pains. This is because it contains caffeine, which reduces pain by 48% after doing sport.

Cocoa

Cocoa beans are rich in flavonoids, antioxidants that are essential for the production of nitric oxide in the body, whose function is to expand the blood vessels, thereby lowering blood pressure and relaxing muscles.

Additionally, cocoa contains magnesium, a mineral that is essential for regulating muscle function and the nervous system; and vitamin B, whichimproves muscle tone.

Eggs

The proteins they contain help to maintain muscle and bone health, thus preventing pain. However, to further enhance their benefits you should eat them after doing sport, as they help to stimulate muscle protein synthesis.

Cherries

This fruit helps to treat muscle pain because it contains anthocyanins which, besides giving them their red colour, have powerful antioxidant and anti-inflammatory properties, protecting the muscles and reducing pain.

Pomegranate

This fruit is very rich in antioxidants, low in calories, and high in water, fibre and flavour. Furthermore, eating it provides you with vitamins C and K, folate and potassium, helping you to lose weight, improve your recovery after training, prevent cardiovascular diseases, reduce inflammation, delay cell ageing and prevent or slow down the spread of certain tumours.

Spinach

A vegetable that is rich in antioxidants, which combatfree radical damage; and nitrates, which improve muscle contraction and muscle function, thus preventing pain. It is also high in magnesium, a mineral that ensures healthy muscle function.

Turmeric

A golden-coloured spice containing curcumin, an antioxidant substance that reduces muscle pain, improves muscle recovery after physical exercise and lowers the risk of injury.

Ginger

This is a pungent-tasting root, native to Asia, which has anti-inflammatory properties that reduce the swelling of joints and muscles and, therefore, prevent muscle pain.

Cinnamon

This spice is a powerful antioxidant.it helps to regulate your metabolism and increase energy expenditure. It also provides anti-inflammatory properties, making it an ideal ingredient for fighting infections and preventing muscle pain.