what to eat for sore muscles

What to Eat for Sore Muscles for Quick and Easy Pain Relief

Wondering what to eat for sore muscles or how to treat muscle aches and pain with pain relieving foods? How to treat muscle pain in upper back or shoulder blade?

In this article we are talking about some of the best foods to eat for muscle soreness and pain! Because what easier way to get relief then through your diet?

There are many different foods for muscles that you can eat to get quick relief without having to grab those pain killers.

And it is best to try to avoid having to resort to over the counter pain killers whenever we can!

So, if you are interested in treating muscle aches through food then keep reading! And read till the end to find out what drinks are good for muscle recovery as well.

Disclaimer: I am not a health care practitioner or a doctor. The information in this post is for informational purposes and does not constitute legal health care advice in any way. I am not liable for any damages resulting from using the information included in this article. It is always best to consult a health care professional for advice on your own personal health needs.

What to Eat for Sore Muscles?

Sore muscles are a pretty common complaint amongst most of us as sore muscles can stem from many things. Such as incidents like spraining your ankle or tearing a muscle.

Muscle aches can also be caused by very common things such a working out, doing labor for long periods of time, driving, or simply getting out of bed the wrong way.

Just about anything you do in your day to day life could possibly result in some kind of muscle pain or discomfort.

Sore muscles are very common which is why it can be handy to have some foods for muscles on hand as a treatment!

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Sweet Potato

Sweet potatoes are anti-inflammatory foods and contain plenty of potassium, calcium, and magnesium.

Al great minerals for aiding muscle recovery and relieving muscle pain.


Eggs are rich in protein which is the building block of our muscles. They are a source of leucine which can help with muscle recovery.

Eggs are a great source of protein while being low in carbohydrates. Making them an excellent option for what to eat for sore muscles.

what to eat for sore muscles


Salmon might just be the most powerful food on this list of what to eat for sore muscles! As it contains anti-inflammatory omega-3 fats, antioxidants, and protein.

Research suggests that salmon increases muscle protein synthesis which is the process that heals and repairs muscles!


Not only are bananas a rich source of healthy carbohydrates and potassium but they contain glycogen as well. A substance that can help to rebuild damaged muscle.

This is a great option for muscle aches from working out, sprains, or injuries.


Spinach is well known for its abundance of antioxidants and its ability to help your muscles to recover from strenuous activity.

It is also a rich source of magnesium which helps to maintain healthy muscles and relieve muscle pain.

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Berries contain the highest amounts of antioxidants than any other fruit which makes them an excellent one of the foods for muscles!

They can help to assist with muscle recovery and speed up the process.

Chia Seeds

Whole chia seeds are a source of complete protein which means that they have all nine amino acids!

They also contain important minerals and anti-inflammatory fats which help with muscle recovery and pain. Which makes them an excellent option when looking for what to eat for sore muscles!

You can read more about the health benefits of chia seeds in this article on Why You Should be Eating Chia Seeds!

Tart Cherries

Tart cherries can reduce muscle break down which is excellent when you have soreness after working out or after a mild injury.

They have also been shown to speed up muscle recovery and lessen pain.

Pumpkin Seeds

Dried pumpkin Seeds are a great food to eat for muscle aches as they contain magnesium which is a natural pain killer and muscle relaxer.

They are also a rich source of protein to aid muscle recovery.

Cottage Cheese

Cottage cheese is one of the surprising foods for muscles as it not only contains plenty of protein but casein protein as well. A slow digesting protein that helps to repair sore muscles.

It also contains a chain of amino acid leucine which helps to speed recovery. Research suggests that cottage cheese also encourages muscle synthesis!


Watermelon contains 1-citrulline which is an amino acid linked to helping with muscle soreness. It is also very hydrating which can help to prevent muscle cramps.

The Best Drinks for Muscle Aches

The best way to achieve great results when eating foods to relieve muscle pain it is a good idea to pair healthy drink options as well.

Like many foods on this list, these drinks are also great at reducing muscle pain and speeding up muscle recovery! Plus, drinking something to help with muscle pain in the upper back or anywhere else is an easy option.

It can be much easier to drink something for pain rather than eat something. Especially if you are busy and don’t have time to make meals with these anti-inflammatory foods for muscles.

Tart Cherry Juice

Pure tart cherry juice acts much like eating tart cherries does. As the high levels of polyphenols and its anti-inflammatory properties helps to reduce muscle aches and pain.

It is a great drink for helping your muscles to properly and quickly recover!


If you are a coffee lover you will be happy to know that caffeine has been linked to helping with muscle pain.

This is especially useful if you drink a cup of coffee before working out if you suffer from muscle aches after exercising.

Green Tea

Organic green tea is anti-inflammatory as well as a rich antioxidant.

It is a good option to drink before and after working out to prevent muscle damage and pain.

Ginger Tea

Strong ginger tea is an amazing anti-inflammatory and can have as much of a pain-relieving effect as aspirin!

This can be an amazing pain relieve when taken consistently either when you are exercising or recovering from a muscle related injury.

Turmeric Tea

Turmeric contains a component called curcumin which research has shown to help reduce pain and inflammation.

It can help to improve and speed up muscle recovery and promote better muscle endurance and performance!

For a helpful boost in recovering sore muscles try drinking this amazing ginger turmeric tea blend!

Tomato Juice

Organic tomato juice contains carotenoids which can help to prevent and treat muscle soreness. Research has found it to be able to help and speed up the process of muscle recovery!

Other Options for Treating Muscle Pain

If you aren’t getting the results that you are wanting through diet, why not try some other methods of pain management.

There are many very effective ways at treating muscle pain in upper back, shoulders, knees, and just about anywhere else. If one option doesn’t work for you, don’t give up! Try something else and see if that helps.

There are so many different kinds of very effective home remedies, that you will never run out of options. Here are a few additional things you can do to treat sore muscles:

Apply Heat

Heat is one of the most well-known ways of treating sore muscles as it is very effective. It not only helps to ease pain but it can also help with stiffness that might you might be feeling.

Heat is effective because it helps to release stiffness and promote blood flow to the area. It will immediately begin to help you to feel better and can also be applied as often as needed throughout the day. Within reason, of course.

If you have very bad sore muscle pain or if it is related to an injury or inflammation. You could also use cold packs interchangeably with the heat on your muscles to sooth inflammation.

Stretch Your Muscles

Stretching is one of the most effective ways to get sore muscle relief no matter what caused the muscle pain to begin with!

Much of the pain caused by muscles can be treated simply by warming up and loosening them by practicing stretching, light exercise, or activities like yoga.

This helps especially, if you tend to be sore from over excursion or from working out. This remedy for sore muscles will help to release tension and tightness which will decrease your overall pain. It will also help you to recover faster.

You can either practice a daily stretching routine to prevent most muscle pain or do something that creates a similar effect such as tai chi or yoga.

These routines of stretching out your muscles will help to prevent future injuries and pain.

Use Arnica Cream

Arnica is one of the most common sore muscle relief remedies out there. And is a very popular and well-known option.

It is most often used for pain relief whether that be for joint, skin, nerve, or muscle pain. Arnica is very effective for treating general aches and pain, as well as bruising.

You will need to purchase a good quality arnica gel and you can massage it into muscles that are painful, as needed throughout the day. This will help to decrease pain, swelling, and inflammation. Helping you to cover faster.

Take an Epsom Salt Bath

Epson salt baths are effective for muscle pain because they contain certain amounts of magnesium. This helps to relax muscles and decrease pain over your entire body.

These kinds of muscle relieving epsom baths are often used for sprains and tears, insomnia, soreness after working out, and swelling.

The heat from the bath water also plays an important part in why this remedy for sore muscles works. As heat helps to relax and soothe muscle pain and relieve you of any additional stiffness.

You can make an epson salt bath for muscle pain by adding 1 to 2 cups of epson salt flakes into a warm bath.

Soak in the bath water for 20 to 60 minutes to see results. Preferably before bed as Epson salts can help you to sleep more soundly by relaxing you and easing any pain.

Use Essential Oils

Essential oils are another great remedy for sore muscles, as they can help with several symptoms that include pain, swelling, and stiffness. They are great at helping to relax stiff and painful muscles and relieving inflammation or muscle cramps.

They are also very easy to use as you can add essential oils to baths or add them to a carrier oil or lotion to massage your muscles with.

These essential oils are great options for muscle aches and pain. As they help to relieve painful symptoms and speed up recovery. Many of these are antispasmodic and tension releasing.


Have you eaten any of these foods for sore muscles? What did they do for you? Do you feel like they helped you to recover faster?

Let me know how your experience was in the comments, I would love to hear how they worked out for you!

Getting relief for any kind of ailment through your diet is always going to be the idea path. Anytime you can avoid having to resort to over the counter pain meds is going to be a win!

By eating these foods and drinking these drinks for muscle pain in upper back and shoulders or anywhere else! You will be treating your body through nourishment. Instead of having to resort to pills or supplements which is an idea outcome.

There is no better medicine for the body than food and any time we can use food as a natural remedy is a win in my book. So, try to give these anti-inflammatory home remedies a chance before pulling out any kind of pain medication!


Garrison SR, Korownyk CS, Kolber MR, Allan GM, Musini VM, Sekhon RK, Dugré N, 2020, Magnesium for muscle cramps, Cochrane, viewed January 25, 2021, https://www.cochrane.org/CD009402/NEUROMUSC_magnesium-muscle-cramps.

US National Library of Medicine, 2017, Antioxidants for preventing and reducing muscle soreness after exercise, viewed January 25, 2021, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6486214/.

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