This week has been action past at the Synergy Athletics gym.  Our 6 pm adult bootcamp members powered through one of the hardest workouts yet, and three new athletes joined the gym. 

What does a female softball player have in common with a male lax player or an adult boot camp member?  Everyone gets sore.

Even from setting the new female chin up record!

Its a process called adapatation.  Your body is adjusting itself to become more efficient at a particular movement.  The adaptations may include lean muscle growth, quicker firing of fast twitch muscle fibers, or simply your clothes fitting better.

The biproduct of these changes are DOMS (delayed onset muscle soreness).  Fortunately, there are some proactive steps to recover your body quicker and even speed up the positive adaptations.

During the recovery process, your body’s first response is to create inflammation around the area (hardly noticeable when training).   Just like applying ice to a swollen ankle to reduce inflammation and speed up the recovery process, there are foods you can consume that will reduce inflammation caused by working out.  Oh, and this stuff works for after games as well!!!

My goal is to keep these practical for you (sure you can go eat kelp and wild Alaskan salmon, but I doubt those are common place in your kitchen).

4 Foods To Fix Muscle Soreness

1.  Green Tea.  Green tea has been touted as a beverage that can help over all health for years.  It contains flavonoids that are powerful anti inflammatories. 

I prefer to purchase Lipton Cold Brew tea bags.  I take brew 2-3 bags of green tea and mix it with 1 bag of Lipton Cold Brew to make “green” ice tea.   There are brands that sell cold brew green tea….just not in any stores I’ve found around here. 

2.  Blueberries.   Blueberries are packed with healthy antioxidants.  They are high in phytonutrients that also provide the body with an anti inflammatory. 

3.  Sweet Potatoes.   This is a personal favorite of mine.  Sweet potato are NOT the same in nutrients with regular white potatoes – not even close.  They are a source of complex carbohydrate (good post workout or game), beta-carotene, manganese, vitamin B6 and C, and fiber. These antioxidants help to reduce inflammation in the body. 

4.  Broccoli.  I’ve advocated broccoli to athletes at the gym for the last few months.  Broccoli is a nutritious food that contains anti-inflammatory  phytonutrients.  As a bonus, it also contains plenty of other nutrients and dietary fiber. 

On a related note, there is nothing wrong with purchasing frozen fruits and veggies – as long as nothing else has been added.  Since we are getting into winter, this may be the most economical choice as well. 

- Joe Hashey, CSCS -