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Best Foods and Supplements For Muscle Soreness

If you've ever worked out intensively, I'm sure you're going to admit that muscle soreness hurts. I'd say that strength exercise is the toughest thing (with overcrowded gyms being a near second). But let me tell you, this is not the way it should be. With the right resources, techniques, and nutrients it is possible to reduce muscle soreness to the extent that it is hardly visible. So, with that in mind, let's disclose the best muscle soreness supplements.

Fish Oil

Oil derived from fish tissue is fish oil. Typically it comes from fatty fish like Mackerel, Tuna, and Salmon and is usually sold in capsules of Gelatin. But you can still buy it as a drink if you're super brave and drink it straight from the bottle.

How Does Fish Oil Aid Soreness In The Muscles?

Fish oil is a perfect source of Omega-3 fatty acids — something that all of us consume very less of today. Humans have had an Omega-3 to Omega-6 ratio of about 1:1 for a long, long time. But today, it is assumed that this ratio is 20:1 in support of Omega-6! In other words, there are too many Omega-6 fats (ahem, vegetable oil ...) and too little Omega-3 fats (oily fish) that we consume. It increases inflammation in the body as a product of this out-of-whack ratio. So, you'll get less inflammation from increasing your fish oil consumption, which will help your body heal.


Ginger is a spice that comes from Zingiber officinale, the root of the ginger plant. It's cleaned after the root is cut off from the main plant, and then dried in the sun. When dried, it is commonly used in cooking, although other people use it for medicining.

How Is Ginger Helping With Muscle Soreness?

Phytochemicals such as gingerol, shogaol, and paradols are filled with ginger. These were found to encourage significant anti-inflammatory effects, making ginger the spice king. Your body can regenerate much better by reducing inflammation, which can speed up the process of muscle healing. Studies have proved this to be true, but don't just take my word for it. For example, before exercise, a study on 36 subjects was done, some take 2 g of Ginger before exercise, and some take a placebo. The findings demonstrated a substantial decrease in pain in the population that had been taking Ginger before exercise.


The 3 basic amino acids, Valine, Leucine, and Isoleucine, are BCAAs (short for Branch Chained Amino Acids). They are labeled as necessary as they cannot be produced in the body and must thus be derived from food sources or from BCAA supplements. BCAAs are often taken mid-workout to help avoid catabolism in the muscles, but new research has found that they can help muscle soreness.

How Are BCAAs Helping Muscle Soreness?

Studies have shown that intramuscular enzymes, such as creatine kinase and lactate dehydrogenase, can be decreased by supplementary BCAAs. Both are also muscle injury indicators during exercise, indicating that the BCAAs aid muscle soreness at the center of discomfort.


Glutamine is the most common amino acid in the human body, making up approximately 60 percent of the amino acid pool of the muscles. Like BCAAs, mid-workouts are often augmented to help combat muscle catabolism, but a recent study has shown its potential in other places, including intestinal wellbeing.

How Does Glutamine Help Muscle Soreness?

Micro tears are produced in your muscle fibers when you exercise and cause low-level inflammation. Through replacing and restoring the muscle fibers with the help of amino acids, the body responds, resulting in muscle gains. Glutamine plays a crucial part in this recovery process as it is the most available amino acid in the tissues and helps cure the soreness. This has been shown in a study where those who are given Glutamine supplements had less muscle soreness than those who took a placebo.

Magnesium Spray

Magnesium spray is a type of water-dissolved magnesium that is sprayed directly on the skin. It is known to be Magnesium's most bioavailable source, meaning the body retains and uses it faster than other forms, i.e. pills, tablets, etc.

How does Magnesium Spray Aid Sore Muscles?

At the cellular level, magnesium has been found to minimize inflammation, which can help your muscles heal and strengthen. It's an essential muscle calming mineral too. But what I love about Magnesium Spray exactly is that it is absorbed immediately wherever it is sprayed. So, if you have muscle soreness in your legs, then Magnesium Spray sprayed to your legs will directly support them. This makes it super powerful and useful in treating sore areas.


Now you have 5 weapons to use in the combat against muscle soreness, all of which are backed by sound research. This is not to ensure that any of them will work, however. At the end of the day, we are all fundamentally unique. And if one isn't improving the muscle soreness? Then just try another one-at the end of the fight you will win. Additionally, any nutrient suggested in this article would also boost your health in other ways, because the worst-case situation is you being a healthier one.

It sounds like a chance worth taking.



· (2016, August 2). Fish oil may reduce muscle soreness after exercising: Study. Nutraingredients.Com.,new%20study%20from%20Baylor%20University.