It’s important to stretch, warm up, and cool down if you want to avoid or relieve sore muscles the day after your workout. But don’t forget that proper nutrition also plays a major role. Which foods and drinks relieve sore muscles?

7 Foods and Drinks for Sore Muscles1. Beetroot

Drinking 250 ml of beet juice right after an intense workout can reduce muscle soreness.(1) Beets are rich in antioxidants and phytonutrients. How about a red beet smoothie after your workout? It promotes muscle regeneration.

Ingredients for one serving:

75 g red beets (pre-cooked)1 applethumb-sized piece of ginger150 ml carrot juice


Chop the beet and apple into chunks. Peel the ginger. Add all ingredients to a blender and purée until smooth. 2. Caffeine

An espresso before your workout can improve performance. But is caffeine good for sore muscles, too? Studies show that athletes are less prone to suffer from muscle soreness and aches post-workout when drinking caffeine before their training.(2)

3. Sour cherries

Relieve sore muscles by drinking 1.5 oz of cherry juice both before and after your workout. Thanks to the juice’s anti-inflammatory effects and antioxidants, your muscles will recover more quickly.(3)

4. Ginger

Ginger has…

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