Muscle Soreness

Whenever I see a remedial therapist, I’m often told how much tension I hold in my neck and shoulders.

Whether you work in front of a computer, drive extensively through the day, engage in physical work, intense exercise, or caring/looking after love ones, chances are, your muscles will experience soreness due to fatigue and muscle tension.

Incorporate some of these nutrient rich foods in your diet to soothe those sore muscles:

Watermelon

A study cited in the Journal of Agricultural and Food Chemistry noted that watermelon is rich in the amino acid L-citrulline. L-citrulline helps to improve blood flow in the body, thereby reducing recovery heart rate and muscle soreness.⁽¹⁾

Blueberries

According to New Zealand researchers, blueberries contain antioxidants, which may assist with reducing excessive oxidative stress, and in turn have a positive effect on alleviating muscle damage and fatigue.⁽²⁾

Ginger

Ginger is a wonderful herb and spice, rich in medicinal attributes. It has been used in cultures all around the world for over 2000 years. Research suggests that the anti-inflammatory compounds found in Ginger, in particular gingerol, may reduce the aches of osteo-arthritis and soothe sore muscles.⁽³⁾

Dark leafy greens

These include spinach, kale, brussel sprouts, broccoli, which are high in Magnesium. Magnesium is a crucial mineral used by every organ in the body, especially the heart and muscles. Did you know 27% of the body’s supply of Magnesium is found in muscles? Therefore, to minimise muscle weakness, and relax muscle tension, Magnesium is vital for our body’s healthy function. Due to the relaxing qualities of Magnesium it is also beneficial to promote restful sleep and support the nervous system cope with stress and tension.

And treat your body to a relaxing remedial massage - your muscles will love you!

Muscle Recovery Smoothie

1 cup chopped watermelons

1 cup blue berries (fresh or frozen)

1 ripe banana (chopped)

1 cup purified water

1 cup of ice

Jazz it up with these optional ingredients:

1 cup of baby spinach (optional)

1 cup coconut water (optional for boosting electrolytes)

1 tsp grated ginger (optional to taste)

Place all ingredients in a blender, place lid on tightly and blend until smooth.

Serve and enjoy!

Reference Source:

Tarazona-Díaz MP et al (2013) Watermelon juice: potential functional drink for sore muscle relief in athletes, Journal of Agricultural and Food Chemistry, 2013 Nov 20;61(46):11241.

McLeay et al. (2012) Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage, Journal of the International Society of Sports Nutrition 2012, 9:19

Nafiseh Shokri Mashhadi et al (2013) Influence of Ginger and Cinnamon Intake on Inflammation and Muscle Soreness Endued by Exercise in Iranian Female Athletes, International Journal of Preventative Medicine, 2013 Apr; 4 (Suppl 1): S11–S15