Foods to reduce inflammation

The amount of days I wake up experiencing muscle soreness is uncountable. Sure, muscle soreness is a sign that I’ve worked hard in the gym – but the feeling absolutely blows! And it especially sucks when it refrains me from exercising.

There are a lot of recovery strategies you can go about to alleviate muscle soreness and pain such as implementing the R.I.C.E protocol, massages, anti-inflammatory drugs or resting.

But what about something as simple as nutrition? Why not change your dietary habits during such painful days, or every day for that matter, to help reduce muscle soreness and allow you to continually exercise?

Unfortunately, people do not realize the empowering effects of nutrition. By altering the foods we consume, we can do our muscles a massive favor.

Indeed, while pro-inflammatory foods do exist, anti-inflammatory foods are also at our disposal. If you are one to experience constant or periodic muscle soreness, here are foods you should include in your diet to keep your muscles happy and healthy:


Pineapple contains Bromelain, which is an essential nutrient to aid with inflammation. Try adding pineapple to your fruit platter to gain the anti-inflammatory benefits of Bromelain.


Not only are avocados super tasty, they’re extremely healthy for you! Among the many nutrients found in avocados are the array of Carotenoids to help with easing muscle soreness and inflammation.


Almonds are high in mono-saturated fats, Vitamin E and Magnesium which, in combination, are great for reducing muscle inflammation. Go nuts!


All types of berries are excellent fruits to eat when feeling sore after the gym. The phytonutrients found in berries, especially blueberry, may aid with reducing inflammation.


You may tear up while cutting onions, but your muscles certainly won’t! Onions contain Flavanoids which help fight inflammation and aid in conditions such as arthritis.


Fish contain Omega-3 fatty acids, which are extremely potent in anti-inflammatory properties. Try including fish in your diet 3-4 times a week for maximum benefits. If you’re not fond of seafood, I highly suggest you supplement with Omega-3 Fish Oils as a substitute..

Some of you may be wondering how much of the aforementioned fruits, foods and vegetables is needed to gain the full anti-inflammatory effects. To be frank, the science has not shown us yet. However, there are supplements available such as fish oils and bromelain, to allow the ingestion of a more concentrated form of such nutrients.

While you may benefit from supplementation, I always recommend food first, and supplements second. Getting used to the habit of incorporating whole foods to your diet is a great stepping stone to feeling healthy and vibrant and an excellent way to fight inflammation.

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