Are you feeling sore after a tough workout or a long day on your feet? Muscle soreness is a natural part of physical activity — especially after an intense workout or trying to build a new routine. While rest and stretching exercises are essential, nutrition affects how quickly and effectively your muscles recover. The right foods can reduce inflammation, ease discomfort and help rebuild damaged muscle fibers.
This guide explores five foods to eat for sore muscles — tart cherry juice, salmon, Greek yogurt, eggs and spinach — that are packed with protein, antioxidants and muscle-supporting nutrients. Whether you’re a seasoned athlete or starting your fitness journey, adding these options to your diet can help your body recover faster and perform better.
1. Tart Cherry Juice
Though technically a beverage, tart cherry juice is one of the most effective natural remedies for sore muscles. The juice contains high levels of anthocyanins — which are a powerful antioxidant that helps reduce inflammation and oxidative stress caused by intense exercise. It works by reducing the C-reactive protein. Research has shown that athletes who drink tart cherry juice pre- and post-workouts experience less muscle pain. Tart cherry also contains potassium, which is known for muscle contraction.
This beverage has dual power because it’s also rich in melatonin. Improving sleep quality is an essential factor in muscle repair. Freshly squeezed, unsweetened cherry tart juice is better than processed because it contains more antioxidants. Incorporating this juice into your routine can lead to less stiffness, reduced downtime between workouts and improved overall performance.
2. Salmon
Salmon is one of the most powerful foods to eat for sore muscles — making it a staple for athletes and fitness enthusiasts. It’s packed with high-quality protein to rebuild muscles. Salmon provides complete protein with essential amino acids — making it ideal for rebuilding tissue. What sets salmon apart is its omega-3 content, which fights off inflammation caused by physical exertion, reduces muscle soreness and stiffness.
After a workout, your muscles need protein to repair microscopic tears caused by exertion.
These fatty acids enhance muscle protein synthesis — so your body can use the nutrients more effectively to repair and strengthen the muscles. Additionally, salmon is rich in vitamin D, which supports muscle function and vitamin B, which supports energy production and metabolism.
Try pairing salmon with complex carbs like quinoa and steamed vegetables. If salmon is included at least twice in your weekly diet, it can help reduce soreness, increase recovery speed and support your long-term performance.
3. Greek Yogurt
Greek yogurt is more protein-rich than regular yogurt. The nutrient-dense food supports muscle repair and reduces post-workout soreness. Greek yogurt contributes to muscle mass and helps to repair your muscles.
It’s packed with proteins — especially casein and acid whey. Acid whey absorbs quickly — making it ideal for immediate muscle repair. Casein digests slowly — providing sustained nourishment.
The dual benefit makes Greek yogurt an excellent post-workout snack or bedtime recovery food. It’s also rich in selenium — good for muscle repair, calcium for muscle contraction and vitamin D for muscle function and recovery.
In addition to helping muscles, most Greek yogurts contain probiotics — which support gut health and overall nutrient absorption. Pair plain Greek yogurt with antioxidant-rich berries and a drizzle of raw honey for natural sweetness to boost its muscle-soothing benefits. This combination reduces inflammation and replenishes glycogen stores.
4. Eggs
Eggs are a nutritional powerhouse for muscle recovery — providing a combination of high-quality protein, healthy fats and other essential nutrients to promote your health. It is one of the most complete and bioavailable protein sources available — making them a good choice for muscle recovery. A single large egg contains about six to seven grams of protein and all nine essential amino acids necessary for muscle repair. In addition to protein, eggs are rich in leucine — an amino acid that is critical in initiating muscle protein synthesis.
Eggs are especially effective when consumed after strength training or high-intensity workouts on a daily basis. They also contain nutrients like iron, folate, vitamins A, D and E. In addition to muscle supportive nutrients, eggs contain vitamin B12, choline and selenium — which help nerve function, metabolism and tissue repair.
They’re easy to prepare and digest — whether you prefer boiled, scrambled, poached or made into an omelet. Have eggs with whole grain toast or a sweet potato for a balanced post-workout meal. It’s affordable, accessible and nutrient-packed.
5. Spinach
Popeye ate spinach to give him superpowers. While the report seems exaggerated, spinach is still a powerful food for muscle recovery. Its leafy green is loaded with nutrients that help ease soreness and speed up healing through vitamins A, C and folate. It’s a good source of magnesium — a mineral essential for muscle contraction, relaxation and nerve signaling.
Spinach also contains magnesium. Magnesium also helps regulate inflammation and supports protein synthesis — both vital for repairing microtears caused by intense workouts. One-half cup of spinach contains 78 milligrams of magnesium — which promotes anti-inflammatory perks. Low magnesium is linked to muscle cramps and fatigue — making spinach a good choice to eat after a workout when you lose nutrients.
Spinach also contains nitrates — which are compounds that enhance blood flow and oxygen. In addition to its muscle healing tenanacies, it also contains vitamin C that supports healthy tissue, iron and your metabolism. Add your spinach to smoothies, salads, omelets or stir-fries for a nutrient boost. Spinach helps your body bounce back and keeps your muscles performing at their best.
Eat Smart and Say Goodbye to Sore Muscles
Supporting your muscles after exercise or a long day of strenuous activity doesn’t require extensive supplements or complicated routines. Whole, nutrient-dense foods can provide everything your body needs to repair, rebuild and reduce soreness naturally. Tart cherry juice soothes inflammation, salmon and eggs offer complete protein and healthy fats. Greek yogurt supports quick and sustained repair and spinach provides the micronutrients that enhance recovery and performance. If you include these foods to eat for sore muscles in your post-workout meals or snacks — it accelerates healing and helps you train with less discomfort.
