Feeling Sore After Workouts? Here’s How Food Can Help (And When It Cannot)

If you have ever squeezed in a workout before or after a long day and then woken up feeling stiff and achy, you have experienced DOMS, which stands for Delayed Onset Muscle Soreness. It usually shows up a day or two after exercise and is totally normal. Some people love it, some people hate it. It happens because exercise creates tiny, harmless tears in your muscles. These repair themselves and make you stronger, although the process can feel uncomfortable.

I’ve always been keen to know whether food can make this soreness go away faster. The short answer seems to be: sometimes yes, sometimes no. Nutrition helps, but not in every situation.

The Most Effective Nutrition Interventions

And by that I mean, I use it pre- and post-training. Consuming these regularly seems to have helped me reduce the duration of DOMS on my muscles. As a result I can exercise more frequently while coping with the demands of my day-to-day work.

1. Tart Cherry Juice

Contains natural plant compounds called anthocyanins that help reduce inflammation and soreness. I tend to eat the whole fruit to capitalise on the fibre it provides. Avoid juices if you can, it works for me.

2. Turmeric

Contains curcumin, a natural compound that supports your body’s inflammation response.

3. Omega‑3 Fatty Acids

Healthy fats can help reduce inflammation and support overall recovery. Good examples include salmon, sardines, mackerel, flaxseed and walnuts. If you use flaxseed, it is best to grind it first. Whole flaxseeds often pass through the digestive system without being fully broken down, which means you may miss out on their valuable omega‑3 benefits.

4. Ginger

Acts like a natural anti‑inflammatory and may reduce discomfort after training.

5. Green Tea

Contains antioxidants called catechins that help protect muscles from stress.

6. Protein

Protein helps your muscles repair and grow. However, it does not reduce soreness itself, according to the Nature‑published review. Good examples: chicken, eggs, yoghurt, tofu, beans and lentils.

7. Branched‑Chain Amino Acids (BCAAs)

Branched‑chain amino acids, or BCAAs, are three specific building blocks of protein that your body uses to repair muscle tissue. You naturally get BCAAs from everyday foods such as eggs, dairy products and meat, and plant‑based eaters get them from foods like soy products, quinoa, beans and lentils. This means that most people, whether they eat animal foods or follow a vegan diet, already consume enough BCAAs without needing supplements. BCAAs can still offer some support if your overall protein intake is low, although relying on whole foods is usually more effective for recovery and general wellbeing than isolated BCAA supplements.

A Simple DOMS-Fighting Nutrition Plan

This simple plan supports recovery, reduces soreness and fits around a demanding work schedule. Every step includes options for both omnivores and plant-based eaters. Pick what works best for your lifestyle.

Pre-Workout

• Green tea for a gentle energy lift and antioxidants.
• Ginger tea or fresh ginger in warm water to support natural anti-inflammatory processes.

After Your Workout

Combine protein and carbohydrates to refuel muscles and support recovery.

Protein options

• Omnivore: eggs, chicken breast, white fish, Greek yoghurt.
• Vegan: tofu, tempeh, seitan, lentils, chickpeas, beans, quinoa.

Carbohydrate options (all suitable for vegans and omnivores)

• Rice
• Potatoes or sweet potatoes
• Oats
• Whole-grain bread or wraps

Plus: A small glass of tart cherry juice to support reduced soreness.

Daily Foundations

These daily habits help keep inflammation in check and energy stable.

Omega-3 Sources

• Omnivore: salmon, mackerel, sardines.
• Vegan: chia seeds, flaxseed, hemp seeds, walnuts, algal oil (plant-based EPA/DHA).

Anti-inflammatory spices

• Turmeric in meals
• Fresh ginger in food or tea

Hydration

• Drink water throughout the day (2.5-4L, particularly if you workout frequently). Small, regular amounts often work best for busy schedules.

Evening Recovery

Choose a slow-digesting protein option to support overnight muscle repair.

Protein options

• Omnivore: Greek yoghurt or cottage cheese.
• Vegan: soy yoghurt, lentil soup, a small serving of tofu or tempeh, pistachios (naturally high in melatonin).

Optional: Tart cherry juice again in the evening to support natural sleep rhythms.

In the end, managing DOMS is about giving your body what it needs to recover well, rather than searching for a miracle fix. The science shows that certain foods, especially tart cherries, turmeric, ginger and omega‑3 sources, can genuinely take the edge off post‑workout soreness. At the same time, protein (whether from chicken, tofu, yoghurt or lentils) plays a vital role in rebuilding your muscles, even if it does not directly reduce soreness. What matters most is creating simple, sustainable habits that fit into a busy life: choosing whole foods you enjoy, staying hydrated, and giving your body the fuel it needs before and after training. Whether you eat plant‑based or prefer animal‑based options, there is a practical route for everyone to support better recovery, more consistent training and ultimately better performance in and out of the gym.

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