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1: Watermelon


High in water content, watermelon boosts important amino acids that can certainly help sore muscles. Giving athletes watermelon juice — which contains the amino acid l-citrulline — after a workout helps reduce recovery heart rate and muscle soreness after 24 hours, according to one study.

2: Salmon


 The omega-3 fatty acids found in salmon  can translate into lower levels of delayed onset muscle soreness (DOMS), according to Virginia Polytechnic Institute and State University research.

3: Oatmeal


 Eating 33 grams of whole grains daily could cut your risk of premature death by 9% compared to those who barely ate whole grains at all, according research from Harvard University.

4: Sweet Potatoes


Sweet potatoes contain excellent levels of vitamin B, which helps release energy from food, as well as vitamin A, potassium, vitamin C and 4 grams of fiber.

5: Spinach


 Spinach is jam-packed with nutrients including vitamins B, C and A which help stave off inflammation. Slip a handful or two into your post-workout protein smoothie.

6: Cherries/Cherry Juice


Tart cherries are a good source of phenolic compounds known to be antioxidant-rich and have anti-inflammatory capabilities which have been linked to a protective post-workout effect. According to research, cherry juice may intervene and augment the secondary response that produces muscle soreness.