What to eat to relieve muscle soreness after exercise

I believe that almost everyone has experienced muscle soreness, especially those who do not like to exercise regularly. If they exercise occasionally, they will often feel that all the muscles in their body have been crushed the next day. It is so sore that some people even have difficulty going up and down stairs. However, even if you exercise every day, if the intensity is suddenly increased, muscle soreness will occur. So from this it can be seen that muscle soreness will occur to almost everyone, but it can be improved and relieved. Let's take a look at how to relieve muscle soreness through diet.

1. Alkaline food. Vegetables and fruits, especially green leafy vegetables, fungal and algae vegetables, and low-sugar fruits such as pears, are strong alkaline foods that can neutralize lactic acid and accelerate its excretion. Be sure not to reward yourself with big fish and meat after exercise. Big fish and meat and other meaty foods are extremely acidic foods, which are not conducive to the excretion of lactic acid in the body. You can choose high-quality protein sources such as soy products and milk that are rich in protein and low in fat to supplement the nutrients needed for muscle repair after exercise. It is also a good choice to drink fruit vinegar diluted as water.

2. Foods rich in vitamin C. Vitamin C can not only relieve fatigue after exercise, but sufficient vitamin C is also the raw material for synthesizing collagen, which is beneficial to the repair and growth of muscles and ligaments. Citrus fruits, green leafy vegetables, kiwi, potatoes, green peppers, tomatoes, okra, dragon fruit, dates, etc. are all good sources of vitamin C. Fruits are high in sugar, so be sure to keep your intake below 400 grams. Vegetables can be eaten in excess of 1 kilogram, but be careful not to cook them for too long. Steaming, boiling, and blanching should be the main methods, and use as little oil and salt as possible when stir-frying.

3. Foods rich in zinc. Zinc not only maintains the sensitivity of taste buds, stimulates the secretion of gastric acid, helps digest food and regulates appetite, but more importantly, it is also responsible for the maintenance and repair of cell DNA. Adequate zinc can ensure that damaged muscle cells accurately generate a new generation of muscle cells, accelerate the repair of damaged microvessels and thus speed up the process of muscle recovery. The best foods rich in zinc are seafood, nuts, and whole grains.

4. Foods rich in antioxidants. During exercise, the rate of oxidation reaction in the body will increase, causing the body to produce more peroxides and free radicals. If the body does not have sufficient antioxidants, it will not only make people feel tired easily, but also accelerate the aging of the body. Therefore, you should supplement more foods rich in nutrients or health-care ingredients such as vitamin A, vitamin C, vitamin E, selenium, lycopene, anthocyanins, polyphenols, etc., mainly some dark or orange vegetables and fruits.

Eating more of the above foods will relieve muscle soreness, but in addition to that, adequate sleep is also necessary, and drinking more water will also help muscles recover to their original state faster, but lemon water will be more effective. In addition to eating, taking a warm bath or applying local heat can also relieve muscle soreness. But finally, I would like to remind everyone that you must do a good warm-up before exercising, which will reduce the occurrence of muscle soreness.