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Muscle Soreness

Tayyab explains how athletes can reduce muscle soreness.

Becoming an athlete is impossible without a rigorous workout routine. Extensive weight training, muscle-building workouts, circuits, and other intense exercises play a vital role in the required muscle-building process of an athletic body. Having that said, these workouts and exercises come with their set of challenges in the form of muscle soreness, stress, and even injuries. You must address your muscle soreness and allow your body to recover before you start your next workout cycle.

Eating Healthy

Consumption of the right set of nutrition helps significantly in relieving muscle stress. Certain foods such as Tarte cherries facilitate the production of enzymes that enhance blood circulation and consequently reduce the soreness in your muscles. Include foods rich in antioxidants to boost your muscle recovery and strength-building capacity in your body.

Adequate Rest

Although physical activity is critical for an athletic body, your body must get sufficient rest to allow for the muscles to recover from the post-workout stress and tear. Make sure you take adequate rest, which includes sufficient sleep, ideally an eight-hour strength so that your body can relax physically and mentally. Unrested muscles increase the risk of muscular injuries.

Caffeine Consumption

Many sports coaches and nutritionists recommend consuming caffeine, preferably black coffee, an hour before a workout. Caffeine if consumed at the right time and in controlled quantities, can significantly help in bringing down muscle soreness and fatigue. However, make sure that you do not over-consume caffeine and do not add sugar to your coffee. Avoid caffeine at odd hours, such as before bedtime, and try to restrict your consumption to early morning.

Water Consumption

Lack of sufficient water intake is one of the significant reasons behind muscle fatigue. When you indulge in extensive workouts, your body sweats much more than it usually does. That means that you are losing more water. It would help if you compensated for that loss of water by drinking adequate water. There is no maximum limit on water intake, but a minimum of 2 litres is mandatory to maintain the balance. The more water you consume, the better your body will detox and the better your blood circulation will be. As a result, your muscle will recover much faster. Lack of water intake can result in dehydration, which can increase the risk of fatigue and muscle injuries in your body.


Supplements especially protein shakes, and granola bars have shown proven results in speeding up muscle recovery. No matter how healthy your food intake is, your body will always be missing specific nutrition. External supplements help in filling up the shortfall, and as a result, the muscle recovery process can get catalyzed significantly.
Foam Rolling

Besides resting and consuming the right diet, water, and supplements, stress-relieving workouts play a significant role in muscle recovery and fatigue reduction. Foam rollers are one of the most popular workout equipment that is widely used for a stress-relieving workout. Different types of foam rollers for athletes are widely available to suit other body and muscle requirements.

Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • TAYYAB, M. (2019) Muscle Soreness [WWW] Available from: [Accessed

About the Author

Mr. Tayyab is a Freelance Journalist who writes about Nutrition and Minerals to help sportsmen and women.