There is something incredibly satisfying about that delicious soreness we all get in our muscles in the day or two following a challenging workout. That little bit of “hurts-so-good” feeling in our triceps, glutes, and hamstrings tells us that we owned that workout! There was no “phoning it in” as Jillian would say.

We put in the effort and expect to see results, right?

Well, results come with consistency, and consistency is only going to happen if we can make it to our next workout. We don’t want to be so sore that we can’t get out of bed...or lower ourselves onto the toilet seat. Yeah, you ever been there? I know I have! Squats, baby! You gotta love ‘em.

One way to prevent being quite that sore is to pay close attention to what you eat immediately following a workout. What goes into your body can significantly reduce inflammation, repair cells and tissue damage, build muscle and guide protein synthesis. It’s pretty amazing!

Here are top 10 post-workout food choices and what each will do for your awesome bod:

1. Berries, cherries and dark colored fruits

Antioxidant rich foods like berries, cherries, and darker colored fruits help reduce inflammation and decrease muscle soreness. You can drink tart cherry juice, or go for the whole fruit, like these freshly picked muscadine grapes, or black raspberries. When possible, organic is best.

Whole fruit provides fiber and keeps you feeling fuller longer, but juice is great if you're on the go and trying to re-hydrate quickly.

2. Fruits and starches with a high-glycemic index

Right after your workout, your muscles are going to be dehydrated and depleted of energy (or glycogen). Eating starches or high-sugar fruit 10-15 minutes after your workout will help your muscles bounce back and also provide the following:

• An increase in insulin which will reduce inflammation.
• A rise in blood antioxidant status, which can help with pain and inflammation.

Bonus: The antioxidant factor in many of these foods can aid in tissue repair and cell recovery, getting you back in the game faster.

3. Eat your greens!

Dark, leafy greens and cruciferous veggies like broccoli and brussels sprouts help rid the body of an overabundance of estrogen, which can slow down the recovery process. These veggies are also full of water, so they’ll help improve your hydration right away. Foods like collard greens will eradicate free radicals that can slow down healing. Potassium can be easily found in protein-rich foods and leafy greens; consumption of these foods should be seen as a preventative measure for muscle cramps.

4. Salmon, cod and other fish

Salmon is rich in fish oil, which is better known as omega-3 fatty acids. The omega-3s eicosapentaenonic acid (EPA) and docosahexaenoic acid (DHA), are involved in several anti-inflammatory processes. In those processes, EPA and DHA give rise to anti-inflammatory eicosanoids. They play a significant role in reducing inflammation and decreasing production of inflammatory cytokines.

Note: It's recommended to consume 1.25-1.5 grams of protein per pound of goal weight. Fish is an excellent source and can work overtime as an anti-inflammatory and protein food source.

Vegetarians/Vegans:

Ground Chia Seed is an excellent source of Omega-3s!

5. Almonds and other nuts

As a natural source of protein, a nutrient that aids muscle recovery, almonds are ideal. A handful of almonds (30g) contains 15 essential nutrients including 65 percent of your daily requirement of the antioxidant vitamin E. Recent research published in the Journal of the International Society of Sports Nutrition has gone a step further and concluded that snacking on almonds can improve endurance.

6. Eggs

The incredible edible egg! Eggs contain all eight essential amino acids needed for muscle recovery. They also have about 6 grams of protein, and minerals like calcium, zinc and iron--all of which build muscle and promotes workout recovery. Hard-boiled eggs are a quick and portable to boost these nutrients after a challenging workout.

7. Fermented foods to aid digestion

Improved digestion equals improved immunity. It increases your B vitamins, omega-3 fatty acids, digestive enzymes, and lactase and lactic acid that fight off harmful bacteria. It aids in the preservation and creation of important enzymes.

If you aren’t eating fermented foods (What!?), you're missing out. They are DELICIOUS and all kinds of good for you! Check out kimchi, these fermented sweet wonder peppers (pictured above), refrigerated pickles (not shelf-stable), refrigerated raw sauerkraut (not shelf-stable) and kefir. You can also check out my Balanced Gut, Balanced Mind post for more suggestions and resources, like Apple Cider Vinegar!

8. Ginger and turmeric

Both ginger and turmeric are other sources of food high in antioxidants.

9. Cinnamon

Cinnamon spice contains anti-inflammatory compounds which can be useful in reducing pain. The explanation behind it is that it reduces insulin sensitivity and therefore helps speed up tissue repair after a tough workout. It also helps with glycogen replenishment. Glycogen is the "stored energy" in your body that your muscles use up to propel you through your workout. Cinnamon is delicious on basically everything: sweet and savory foods; it’s amazingly versatile. Any easy way to add it to your diet is through teas, smoothies, yogurt or coffee.

10. Water

This seems like a no-brainer, but if your body isn’t being hydrated properly before, during, and after your workouts, you’ll begin to experience problems right away. Issues like cramps, dizziness and extreme fatigue are going to hit, and that’s going to make it harder to get motivated to workout the next day or the day after. Plus, all of these issues can contribute to muscle soreness! It’s recommend to drink 7-10 ounces of water every 10-20 minutes; even more if you're exercising outdoors or in very warm conditions (like in a hot yoga class).

With a cheat sheet like this, you’ll have no problem stocking up on your next grocery run. Make sure to stretch after your workout, stay hydrated and keep post-workout recovery nutrition on point: you’ll have fewer “forced” rest days and significantly reduced periods of injury.

Simply choosing specific foods will help your body bounce back faster and it will thank you!

This post originally appeared on BlogHer.com on May 24, 2016

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