Just like you need to eat certain foods before hitting the gym to fuel you up for your workout session, there are some foods you should eat after your workout session as it will help reduce the muscle soreness. Typically muscles may burn slightly or are tender to the touch after an intense session in your gym. This is because working out can cause micro tears in your muscles. These micro tears are responsible for the soreness, pain and weakness. You can reduce the muscle soreness by eating right. According to a research, beetroot juice is a great post-workout snack and helps in reducing the muscle soreness. Here are five more foods that will help reduce muscle soreness after an intense workout. (ALSO READ: Foods to Eat After Gym: 6 best and yummy post-workout foods).

1. Eat salmon

Salmons are not only loaded with omega-3 fatty acids but also have anti-inflammatory properties. They are great for post-workout recovery. It will also improve cellular signaling and support synthesis of protein. Salmons is also good for your heart.

2. Watermelon


Watermelon is rich in L-citrulline, an amino acid with antioxidant properties. Drinking watermelon juice after your workout will help reduce the muscle soreness and pain.

3. Blueberries

Blue berries contains anti-inflammatory and antioxidant properties, which help in speedy recovery of muscle. You can eat it before and after your workout. Blueberries can reduce exercise-induced muscle damage (EIMD) thanks to the presence of anthocyanin, a compound that gives the fruit its rich blue color. (ALSO READ: Best Foods to build Stamina: Top 10 foods to eat for improving stamina and endurance).

4. Eggs

Hard-boiled egg
Hard-boiled egg

Egg is a great source of protein and it helps in tissue repair. Leucin present in eggs plays an important role in building muscles. You can have egg in many ways like half boiled, poached, hard boiled or raw. Make sure you are using as little oil as possible.

5. Green leafy vegetables

Make salad using green leafy vegetable for your post-workout snack. Try to include different type of vegetables. These leaves are loaded with essential nutrients for muscle recovery and repair. They also provide energy and reduce inflammation. Eat the right carb to get most from your exercises.

It is also important to stay hydrated to avoid muscle cramps. So, drink lots of water after your workout.