All bodybuilders should know that if they don’t have DOMS, their workout needs improvement.

I’m not talking about whatever crazy stuff that you do in the privacy of your own home, I’m talking about Delayed Onset Muscle Soreness. This is a pain that we should all be familiar with; it’s the ache of our muscles that means that we did our workout right.

DOMS is caused by the microtears that our muscles develop from a hard workout and usually comes up a couple days after working out. Even though the pains should be expected, there are ways to reduce its effects through muscle recovery. Muscle recovery can be done with stretching and other techniques that I cover in my book Rebound Like the Champ, but today we’ll just cover foods that can help speed muscle healing.

Salmon

Like all fish, salmon is rich is omega-3 fatty acids. Omega-3s help you recovery after a workout because they’ve shown to reduce pain and inflammation from a workout. However, I chose salmon over any other fish because it is one of the best sources of lean protein. Even though it’s a pricy choice, that price is a bargain when you consider how healthy salmon really is.

 Bananas

I think it’s common knowledge that many people will eat a banana after a workout to help keep from getting sore afterwards. I think that part is a myth, BUT I do know that potassium can help your muscles grow after a workout. Bananas are rich in potassium, which means they can be included in your diet after a workout to help out with muscle RECOVERY.

 Coconut

This is a crazy fruit that, depending on how you consume it, comes as low fat and low sugar. Coconut is crazy because it comes in so many different products from oils to milk to water to the fruit itself. Any way you end up eating it, it is rich in minerals that can help reduce pain and encourage healing.

 Almonds

I won’t make it a secret that you’ll be eating plenty of almonds when you follow my eating plan in Rebound Like the Champ, and there’s a reason. Not only are they a crazy good source of protein, they also have various other vitamins and minerals that make them well worth consuming as part of a diet. In this case, 10 a day keep the pain away.

 Blueberries

In keeping with the pattern of fruit on here, blueberries are a great fruit and probably my preferred berry to include in my diet. Blueberries are well known to be rich in antioxidants, but they are also particularly low in sugar compared to other berries. Not only that, they are a great addition to accompany other foods.

These five different foods are just a few examples of great sources of vitamins and minerals that your body needs to function throughout the day. You should always take care to stick as close to your workout plan as possible to keep with your daily calorie intake while increasing your muscle gains. If you stick to these foods, your body will thank you.