- Get hydrated.
- With temps still approaching the 90’s, the ‘usual’ amount of water is likely not enough. Urine should be lemonade colored.
- If you sweat a lot, weigh yourself before and after working out and replace with 1.25-1.5 liters/kilogram of body weight (2-3 cups/pound) lost during the workout.
- Eat deeply colored fruits, specifically, tart cherries, pomegranates, and blueberries.
- All three of these have small studies supporting their role in reducing muscle soreness.
- Consume ginger. Ginger appears to have anti-inflammatory properties. Consume in food, chew small amounts, or brew like tea.
- Use turmeric to season foods.
- This amount is likely safe for everyone, including pregnant and breastfeeding women.
- Supplements are not recommended because the amounts (high or low) are not regulated in supplements and the impact for pregnant and breastfeeding women is not known.
- Do not consume turmeric if you are on a blood thinner; it can interact with this type of medication.
- Include 7 ounces of fatty fish per week in your intake.
- Salmon, mackerel, flounder, sardines, and other fatty fish are all rich in Omega-3 fatty acids. Omega-3’s can also be obtained from non-fish sources, such as, walnuts and chia seeds, although the Omega-3’s might be less available from these sources.
- Eat protein-rich foods evenly distributed throughout the day.
- Protein is needed for muscle repair and building. Protein-pacing, or small amounts throughout the day 20-40 grams (3-5 ounces of meat, one scoop protein powder, 1 ½ cups tofu, 1 cup Greek yogurt), is better for repair and building than eating larger quantities of protein in 1-2 meals.
Recovery nutrition is important after every WOD, but with these options and consistent use of them, you may find a reduction in muscle soreness overall.
Happy and healthful eating,
Donna G. Pertel, MEd, RD, LDN
We have a new nutrition challenge coming this fall! If you are interested email me at