Contact Us for Alpharetta Summer Camps & Circus Classes

A note from Jen, “Head Monkey Wrangler” at Akrosphere:

Obviously, everyone knows about stretching tight muscles, rolling out muscle knots, etc. after taking silk classes near you.  However, there are also FOODS which help your stressed muscles repair and rebuild!  Think about consuming some of these after attending our Alpharetta Summer Camps or Circus Classes!

Tart Cherries

Studies on professional athletes show that tart cherry juice can help improve recovery time, decrease muscle pain, and reduce muscle damage when compared with other drinks. Add a bit into your post-workout smoothie. Equally, have a small glass as a pre-workout snack.  Life is like a bowl of cherries… (okay, you’re supposed to sing that bit!)

Cottage Cheese

With roughly 27 grams of protein per cup, cottage cheese is an amazing post-workout snack for a reason. It’s a fantastic source of casein protein, the slow-digesting fuel that is perfect for rejuvenating sore muscles while you sleep.  

One study found that when athletes worked out in the evening and consume casein protein shortly before bed, there is a spike in muscle synthesis compared to a placebo. Plus, the unique branched-chain amino acid, leucine, found in abundance in cottage cheese,  specifically speeds recovery and pain.

Enjoy it as a parfait with fruit and nuts, puree it into smoothies. Even more, use it as a protein-rich base for pancakes or baked goods.  Or simply have a bit as a “before bedtime snack”, then hit the sheets and let your muscles relax and revive!

Baking Spices

You don’t have a thumbs up to go down a Cinnabon or gingerbread cookies after taking silk classes near you; however, some spices may help your muscles calm down. Studies show that trained women who eat cinnamon or ginger have significantly less muscle soreness after working out. So throw a bit on your morning oatmeal, toast, or sweet potatoes for a muscle-friendly flavor boost.

Turmeric

This powdery gold spice is incredible.  Research on turmeric’s active ingredient found that a curcumin supplement helped reduce the pain associated with delayed onset muscle soreness, reduced injury, and improved muscle performance recovery.  Add a generous sprinkle of curcumin-loaded turmeric to your morning eggs, smoothies, coffee, baked goods, etc. to get the effect.  And Tumeric now comes in essential oil form (thank you, Dōterra!), so add a drop to your water bottle; just make sure your bottle is made of glass!

Coffee

Caffeine addicts rejoice!.  A moderate dose of caffeine (about 2 cups of coffee) can reduce post-workout pain by 48 percent!  Plus, one study showed that when caffeine was given along with other pain-relieving pharmaceuticals, 40 percent fewer drugs were needed to provide the same level of relief. Caffeinated and motivated—words to live by!

Salmon

Loaded with anti-inflammatory omega-3 fats, antioxidants, and muscle-building protein, salmon is a perfect post-workout food. Research on omega-3 consumption in athletes suggests that it may specifically help prevent DOMS (delayed onset muscle soreness), inflammation, and muscle soreness after strength building exercises. Add salmon to a green salad, grill some filets, or mix with potatoes for salmon cakes.

Watermelon

There’s nothing quite as satisfying as biting into a cold, juicy piece of watermelon after a serious sweat session. But research on watermelon’s key amino acids, l-citrulline, suggests it might also soothe those sore muscles too.

One study found that giving athletes watermelon juice—which contains the rind, the highest source of l-citrulline—post workout helped reduce recovery heart rate and muscle soreness after 24 hours. The natural sugars also help drive protein into the muscles and replenish low glycogen stores, while the high water content is essential to preventing muscle-cramping dehydration.

Throw watermelon chunks into your smoothie, add cubes of it to a crisp salad, or get fancy and throw it on the barbecue for a naturally sweet treat.

Eggs

Protein is the essential building block of muscles so it’s not surprising that research has found that adding a source of protein, like eggs, during or after an intensive endurance exercise may help reduce the risk of DOMS.

Like cottage cheese, eggs are an amazing source of leucine, which is linked to muscle recovery. And with an impressive six grams of protein in each 70 calorie egg, we suggest prepping a big batch of hard-boiled eggs at the start of the week for a brilliant post-workout snack.

Bananas

Bananas are an easy-to-digest source of quality carbohydrates that help spike your insulin just enough to drive protein into the muscle to stimulate muscle rebuilding and growth. They’re also an amazing source of potassium, which may help reduce muscle soreness post workout. Add to a smoothie, slice them onto oats, or simply enjoy it “au naturel” for a handy take-along snack.

Foods to Avoid When You Have Sore Muscles

So the good foods are plentiful!  Now let’s look at foods to avoid like the plague. (Haha, these should not surprise you much.)

Sugar

Since muscle pain is considered a form of inflammation in the body, it makes sense to aim to cut back on inflammatory foods on days you work out—most notably refined carbs like sugar.

One study found that drinking just one can of sugary soda daily increased inflammatory markers. Other refined carbohydrates (think white bread) may have a similar effect. The good news is that natural forms of sugar in foods like fruits, milk, whole grains, and veggies don’t yield the same effect, so get your sweet-tooth fix from whole foods when you can.

Alcohol

While you shouldn’t plan a workout after too many shots for some pretty obvious reasons, even a tiny bit of booze can cause post-workout pain or even up your risk for injury. Alcohol dehydrates cells, resulting in soreness, cramps, and potential strains. Research also has shown that it can interfere with how effectively your body breaks down lactic acid, which also increases perceived soreness.

There ya go! Tons of wonderful foods that will help your muscles recover are available for you to enjoy!

In conclusion, train hard, eat plenty, and as always, I’ll see you in our Alpharetta Summer Camps and Circus Classes!

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