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There’s no better feeling than the feeling you get after a workout. What’s not a great feeling, is the soreness you experince the following day. While you can’t prevent muscle soreness completely, there are a few foods you can eat post-workout, that will help your muscles repair faster and feel better.

Taro Root

You might not be too familiar with taro root but think of it as sweet potato’s cousin. Taro root is great when you are looking for a boost in carbohydrates as well as fiber. If you pair taro root with protein, like chicken, you will have the perfect recovery meal.

Spinach

Spinach is a cruciferous vegetable that has plenty of nutrients including Vitamins, B, Ca, and A. Spinach can also help to reduce inflammation. Spinach can also pack a lot of protein, about 5 grams per cup! It’s the perfect food to incorporate into a protein shake. You won’t even be able to taste it once it’s all mixed in.

Blueberries & Raspberries

Antioxidants are imperative when it comes to repairing muscles. All fruits have some percentage of antioxidants, but blueberries have the highest amount. Both blueberries and raspberries are a great source of carbohydrates and sirtuins. Sirtuins help to modulate cellular and organismal functions such as cellular death, metabolism and assist with recovery.

Chia Seeds

Chia seeds contain three grams of complete protein, meaning they contain all nine essential amino acids. Chia seeds also contain minerals like iron, calcium, and magnesium. Most importantly, chia seeds contain an ant-inflammatory fat which aids in exercise recovery.

You may be feeling a bit intimidated on how to use, but no worries they are relatively easy to use and ear. Try sprinkly them over your greek yogurt or add them into your smoothie.  If you have some extra time, you make a chia seed pudding. Using a little coconut milk let your chia seeds soak overnight, by the morning you should have a pudding-like consistency. Try topping the pudding with some fruit for some extra freshness.

Bananas

One of the best things about bananas is they are perfect for someone on the go. On top of being portable, bananas contain a lot of carbohydrates and potassium which are both muscle-friendly nutrients. The carbs found in bananas help replenish the carbs burned during the workout, while the potassium restores the electrolytes lost in sweat.