Feeling a little sore the day after a tough workout can leave you feeling accomplished, but major soreness can get in the way of your exercise plans for the rest of the week. Make no mistake: recovery is important, and you should listen to your body when it tells you that you need to rest! But what if we could help those sore muscles feel a little better, or prevent the soreness altogether, just by eating right?

Why do muscles get sore?
The reason your muscles feel sore is because when you put your muscles under stress (by working out), it causes microscopic tears on muscle tissues, which need to heal. That all sounds scary, but it’s just part of the process, and soreness is a by-product of that healing. When your muscles repair themselves, they get stronger! To prevent overdoing it and being too sore, start slow and build up to a new workout. Going too hard, too fast can lead to injury.

What can I eat to feel better?
It turns out, eating certain foods can help aid in recovery and even help you prevent soreness. In addition to making sure you stay hydrated, the key is combining carbs and protein, ideally within 30 minutes of your workout. Protein will help your muscles rebuild, and carbs are important for replacing the glycogen stores you lost while working out.

Here are some ideas:

1. Chocolate milk has the optimal ratio of carbs to protein, so it’s a super easy (and delicious) post-workout snack.
2. Oatmeal with peanut butter will leave you feeling super satisfied and aid in muscle recovery.
3. Tart cherry juice is being researched as a way to help soothe aching muscles.
4. Cottage cheese with fruit and nuts is a sweet and salty snack that offers carbs and protein.
5. Salmon offers anti-inflammatory omega-3 fats, antioxidants, and muscle-building protein, so it’s an awesome post-workout meal.