Locations:
Search IconSearch

Feeling Beat Up After Your Workout? Here’s What to Eat to Reduce Inflammation

Adjusting your diet can help fight inflammation

green tea is a natural anti inflammatory

Can’t shake the soreness after starting an exercise program? Or maybe you’re constantly reinjuring a muscle or tendon? You put a lot of effort into your workouts, so why are you always in pain or feeling beat up after a sweat sesh?

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

The problem is likely tied to inflammation, but the good news is that the foods you eat can be part of the solution. Sports nutrition dietitian Kate Patton, MEd, RD, CSSD, LD, discusses what to eat after your workout to help you recover and feel your best.

Reducing inflammation

Inflammation, a vital part of healing, is your natural biological response to a wide range of triggers. Your body tries to remove these triggers so your tissues can heal.

The classic signs of inflammation — swelling, pain, redness and loss of function — are common acute symptoms, but more chronic symptoms are a concern. Adjusting your diet can help you decrease inflammation and allow you to continue exercising.

Time to rethink your diet

The key to reducing inflammation is to shift your focus to a hunter-gatherer style diet. This way of eating is based on consuming clean, whole foods such as:

  • Free-range meat.
  • Wild-caught fish.
  • Whole foods (fruits, vegetables, legumes, nuts).
  • Anti-inflammatory spices: turmeric, cloves, nutmeg, ginger, cinnamon.

These foods naturally fight inflammation with an array of nutrients that are:

  • Low on the glycemic index (less likely to make your blood sugar spike).
  • Rich in fiber.
  • High in omega-3 fats.

Foods to add to your shopping list

Adding these foods into your diet will help you fight post-workout inflammation and restore cellular function:

Advertisement

Avocado

Avocados are a great source of quality fat, vitamin E, potassium and glutathione (a potent antioxidant).

Tip: Blend half an avocado into your morning smoothie for a more creamy texture.

Almonds

This powerful nut is a great source of calcium, magnesium, potassium, vitamin E, glutathione and beneficial fat. Almonds promote memory and attention.

Tip: Puree almonds in your food processor for a creamy (and cost-effective) nut butter spread. Delicious on fresh fruit as a portable pre-workout snack!

Green tea

This drink is chock full of antioxidants and helps decrease damage to the mitochondria. These engines in our cells digest nutrients and create energy-rich molecules for our bodies to use.

Tip: Fill ice cube trays with green tea, drop a few berries into each cube and freeze. Pop a few out to flavor your water.

Seaweed

Sea vegetables are an excellent source of minerals such as selenium, magnesium and sometimes calcium and iodine.

Tip: Seaweed chips too strong for your liking? Chop and simmer sea vegetables in soups and stews for a subtler flavor.

Broccoli

It’s the MVP of the brassica family and one of the most powerful detoxifying agents in grocery stores. All veggies are beneficial, but broccoli stands out. Its sulphoraphane and glutathione are reported to help protect your brain from excessive inflammation.

Tip: Roast broccoli on a baking sheet instead of boiling or sautéing it for a delicious crunch. Drizzle with an oil you’ve never tried before, like walnut, almond or avocado oil for a new spin on flavor.

It’s easy to start working these foods into your diet, if you’re struggling try:

  • Grabbing a handful of nuts instead of a sugary granola bar when you’re craving protein.
  • Drinking coconut water instead of artificially flavored sports drinks.
  • Opting for legumes in place of processed pasta.

5 tips for choosing more anti-inflammatory food

  1. Prioritize Protein. Be sure you’re meeting your total protein needs and aim for 20 to 30 grams of protein within one hour after exercise. Adequate protein with help create immune cells and lower exercise induced muscle damage. Great choices include eggs, milk, fish, beef, chicken and turkey.
  2. Choose antioxidant rich foods with each meal. Think about adding color to your meals with a variety of fruit and vegetables. Vitamin A, C and E are types of antioxidants that you want to include. Be sure to include these foods on a consistent basis: avocado, broccoli, berries, carrots, citrus, dark green leafy lettuce, sweet potato and squash.
  3. Increase your intake of omega-3 fatty acids. This essential fat is need to support brain health and decrease inflammation. Choose omega 3 rich fish like salmon, tuna and herring 2 to 3 times per week. Other great sources include walnuts, ground flaxseed and chia seeds. These three are great additions to oatmeal, yogurt and salads.
  4. Vitamin D is involved in many important functions in the body, one of which is to regulate inflammatory response. It’s common for athletes to be deficient due to lack of adequate sunlight and minimal food options. Good food sources for vitamin D include fish, egg yolks and fortified dairy products, but you may need a supplement, as well. Talk to your provider about a recommended dose.
  5. Reach for powerful fruit and vegetable juices. Tart cheery juice has been shown to reduce muscle pain and maintain muscle strength after exercise. Beet juice is another great choices after exercise. Beets are high in nitrates, which converts to nitric oxide in the body and increases blood flow, which will help deliver nutrients to muscles faster after exercise.

Advertisement

Advertisement

Learn more about our editorial process.

Related Articles

Bowls of processed snacks, potato chips, carmel corn, pretzels, cheese puffs
April 29, 2024/Nutrition
5 Types of Foods That Cause Inflammation

Cut back on foods made with added sugars, trans fats, refined carbs, omega-6 fatty acids and processed meats

Pickle juice in a glass on a wooden board with pickles
March 11, 2025/Nutrition
Is Pickle Juice Good for You? 6 Potential Benefits

Pickle juice has a reputation as a probiotic powerhouse, workout recovery aid, hangover cure and more

Person holding smartphone, looking at diet app
March 10, 2025/Weight Loss
How the Cleveland Clinic Diet App Works

No one diet is right for everyone — but the Cleveland Clinic Diet app meets your personalized needs

People doing the bridge pose on yoga mats at yoga studio
March 10, 2025/Exercise & Fitness
New to Exercise? Start With This Sample Workout Routine

This five-day exercise plan for beginners includes three days of resistance training, two days of cardio and two days of rest

Person seated at office desk chair while on a virtual team call
March 7, 2025/Orthopaedics
What’s ‘Office Chair Butt’? And What Can You Do About It?

Sitting for long hours, like at your desk job, can make your butt sag — among other effects

Person lifting bottle of olive oil off grocery store shelf
March 3, 2025/Nutrition
Seed Oils: Are They Actually Toxic?

These common cooking oils are often found in ultra-processed foods and can contribute to inflammation in your body

People working out in the gym, with progress calendars nearby
February 28, 2025/Exercise & Fitness
How Long Does It Take To Build Muscle?

It can take three to four weeks to experience improvement in strength, and up to six months or more to notice visible changes

Hand holding pile of pistachios, with other hand picking one up
February 28, 2025/Nutrition
The Health Benefits of Pistachios

Packed with protein and potassium, this green-tinged nut can help with gut health and cholesterol levels

Trending Topics

Person in bed sleeping on their side, covers off
Breathing Problems? Try These Sleep Positions

If you’re feeling short of breath, sleep can be tough — propping yourself up or sleeping on your side may help

A couple looking at skyline, with one person slightly behind the other, head bent down
What Is Anxious Attachment Style — and Do You Have It?

If you fear the unknown or find yourself needing reassurance often, you may identify with this attachment style

Glasses and bottle of yellow-colored prebiotic soda, with mint, lemon and ginger garnish
Are Prebiotic Sodas Good for You?

If you’re looking to boost your gut health, it’s better to get fiber from whole foods

Ad