If you've kicked off 2017 with a brand new gym membership, chances are you've been busy working on your squats, lunges and bicep curls. But while you may know your way around a cross trainer, it's just as important to know how to look after your body after a gruelling workout. While a healthy exercise regime is a good start, if you're not eating the right things afterwards you may be putting yourself at risk of muscle cramp, joint pain and even dizziness. Here are the simple tricks that will help you recover from your gym session in record time.

Tart cherries

Cherries contain powerful antioxidants and flavonoids which combat 'free radicals' that are produced in the body following exercise, acting as an inflammatory agent for the body. Avoid muscle soreness and fatigue after a workout by consuming cherries, as they will help avoid muscle soreness and fatigue.


Peanuts are a wonder food. They contain healthy fats such as monounsaturated fatty acids (MUFA), and offer multiple nutrients and minerals such as fiber and vitamins B3, B6 and B7. A good source of protein, peanuts can have a positive effect on appetite – a couple of handfuls of peanuts can offer up to 7 grams of protein, making them a quick and nutritious snack to keep energy levels high after a workout and prepare your energy for your next session.

Magnesium rich foods

The body utilises magnesium for muscle contractions. Snacking on foods such as dark leafy greens, yoghurt and bananas will help reduce lactic acid build-up which is a bi-product of strenuous exercise and intense workouts. The benefit of reducing lactic acid build up means your body recovers a lot quicker, meaning you won’t be feeling a world of pain after a workout!


Curcumin is a chemical found in turmeric that helps alleviate joint pain and increase recovery time, thanks to its anti-inflammatory properties.

In fact, studies have proven that turmeric is just as powerful as some anti-inflammatory prescription medications. Take turmeric before a workout to help reduce muscle soreness and fatigue.

Natural protein sources

Processed protein products can lack a list of vital nutrients which occur in foods that naturally contain protein. Natural protein sources such as salmon contain omega-3, while yoghurt is packed with calcium. Yes, protein supplements are more convenient – but choosing natural protein sources will speed up your recovery time by boosting your overall energy levels. 

Daily Mail