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Top 5 Anti-Inflammatory Foods for Muscle Recovery

Top 5 Anti-Inflammatory Foods for Muscle Recovery

Lyle Agagon
April 03, 2025

NUTRITION 🥑

If you’ve ever pushed yourself hard at the gym or during a workout, you know how sore your muscles can get afterward. It’s the sensation where your legs feel like jelly and your arms scream every time you reach for a glass of water. That soreness is often caused by inflammation.

It’s your body’s natural response to muscle damage. Some inflammation is normal. Too much can slow down recovery and leave you feeling achy for days.

But here’s the good news. Certain foods can help fight inflammation and speed up muscle recovery. Here are the top five anti-inflammatory foods you should add to your diet:

1. Fatty Fish (Salmon, Mackerel, Sardines)

Fatty fish like salmon, mackerel, and sardines are packed with omega-3 fatty acids, which are great at reducing inflammation. Omega-3s help calm your body’s inflammatory response, making them perfect for post-workout recovery.

How to eat it:

Grill or bake salmon for dinner.
Add canned sardines to salads or whole-grain toast.
Try a tuna salad sandwich (careful with the mayo!).

2. Berries (Blueberries, Strawberries, Raspberries)

Berries aren’t just sweet and delicious, they’re also loaded with antioxidants that fight inflammation. Blueberries, in particular, have been shown to reduce muscle soreness after tough workouts.

How to eat them:

Blend them into a post-workout smoothie.
Sprinkle them on yogurt or oatmeal.
Enjoy them as a fresh, healthy snack.

3. Turmeric

Turmeric is a bright yellow spice known for its powerful anti-inflammatory compound called curcumin. Studies show it can help reduce muscle damage and soreness after exercise.

How to use it:

Add a pinch to scrambled eggs or soups.
Make "golden milk" by mixing turmeric with warm milk (or a dairy-free alternative) and honey.
Take a turmeric supplement if you don’t love the taste.

4. Leafy Greens (Spinach, Kale, Swiss Chard)

Dark leafy greens are rich in vitamins, minerals, and antioxidants that help lower inflammation. They also contain magnesium, which can help relax muscles and reduce cramping.

How to eat them:

Toss them into salads or smoothies.
Sauté with garlic and olive oil for a quick side dish.
Add spinach to omelets or sandwiches.

5. Nuts and Seeds (Almonds, Walnuts, Chia Seeds, Flaxseeds)

Nuts and seeds are great sources of healthy fats, protein, and fiber, all of which help with muscle recovery. Walnuts, in particular, have high levels of omega-3s, while chia and flaxseeds provide extra anti-inflammatory benefits.

How to eat them:

Sprinkle chia or flaxseeds on yogurt or oatmeal.
Snack on a handful of almonds or walnuts.
Add them to homemade energy bars or trail mix.

Final Thoughts

Eating these anti-inflammatory foods can help your muscles recover faster and reduce soreness after workouts. Try adding a few of them to your meals each day, and you might notice less stiffness and more energy.

Remember, recovery isn’t just about what you eat. Getting enough sleep, staying hydrated, and stretching also play a big role. By adding these foods to your diet, you’ll be giving your body the best chance to bounce back strong!

What’s your favorite recovery food? Let us know in the comments!

EXERCISE 🏋️‍♂️

The 10-Minute Mobility Routine You’ll Actually Stick With

Most of us don’t have hours to spend stretching like a yoga guru. But can you spare just 10 minutes a day? It could keep your joints happy, your muscles loose, and your body moving like it’s supposed to.

This is the kind of routine you’ll want to do because it’s quick, effective, and makes you feel amazing. No fancy equipment, no crazy poses, just simple moves that actually work.

Why Mobility Matters

Mobility isn’t just for athletes or yogis. It’s for anyone who wants to move without stiffness, aches, or "I’m getting old" mumblings. Sitting all day at your desk tightens up your hips, shoulders, and spine, making you feel like a boomer by 30. No offense, boomers.

The good news is that it just takes 10 minutes of daily mobility work to reduce everyday aches and pains, help you move better in workouts, and keep your joints healthy. You don’t even need to be flexible to start. This routine meets you where you are.

The 10-Minute Routine (Do It Anytime, Anywhere)

1. Neck Rolls (1 min) – For that "text neck" relief

Drop your right ear toward your shoulder and hold for 2 seconds.
Slowly roll your head forward, then to the left side.
Repeat 3 times each way.

Why? Fixes stiffness from staring at phones and computers all day.

2. Cat-Cow (1 min) – Un-stiffen your spine

On hands and knees, arch your back up (cat), then drop your belly down (cow).
Move slowly, breathing deep.

Why? Loosens up your entire spine. This is great if you sit a lot.

3. 90/90 Hip Switch (2 min per side) – For tight hips

Sit with one leg bent in front, the other to the side (both at 90-degree angles).
Lean forward slightly, then switch sides.

Why? Undoes damage from sitting and improves hip mobility fast.

4. Shoulder Pass-Throughs (1 min) – Fix hunchback posture

Hold a broomstick, band, or even a towel wide in front of you.
Slowly lift it overhead and behind you (as far as comfortable).

Why? Reverses slouching and opens up tight shoulders.

5. Deep Squat Hold (2 min) – The ultimate lower-body reset

Feet shoulder-width apart, sink into a squat (heels down!).
Use elbows to gently push knees out. Hold and breathe.

Why? Stretches hips, ankles, and lower back all at once.

6. Couch Stretch (1 min per side) – For cranky knees and tight quads

Kneel in front of a couch (or wall), one foot up on it.
Keep your torso tall, lean slightly forward.

Why? Fixes tight thighs from sitting and helps knee health.

When to Do It Best

Morning: Wake up stiff? Do it right after getting out of bed.
Post-Workout: Helps muscles recover faster.
Before Bed: Relaxes your body for better sleep.

Why This Routine Sticks

This routine is short enough that you won’t skip it, even on busy days. Plus, it requires no equipment, just your body and maybe a towel. You'll feel the difference fast, with less stiffness in just a few days.

To make it a habit, pair it with something you already do daily, like brushing your teeth or brewing coffee. After a few weeks, it’ll feel as automatic as tying your shoes.

Commit to just 10 minutes a day, and your future self will thank you when you're still moving smoothly at 50, 60, and beyond. It’s a small investment of time that will pay off for years to come.

What’s your biggest mobility struggle? Tight hips? Stiff back? Let me know!

BIOHACKING⚡

NMN vs. NR: Which NAD+ Booster Actually Works Better?

Let’s talk about aging. Specifically, how to do it better.

You may have heard about NAD+, the “fountain of youth” molecule that helps repair cells, boost energy, and keep your body running smoothly. Here’s the problem: NAD+ levels drop as we age, leaving us feeling slower, weaker, and well… older.

That’s where NMN and NR come in. These supplements claim to boost NAD+. But which one actually works? Let’s break it down in plain English.

What’s NAD+?

NAD+ is a coenzyme (a fancy word for a helper molecule) that plays a crucial role in keeping your body running smoothly. It helps with energy production, providing more fuel for your cells. It also supports DNA repair, fixing damage caused by stress, sun exposure, and aging.

Furthermore, NAD+ is essential for brain health. It keeps your mind sharp, and it plays a key role in slowing down cellular wear and tear, making it a powerful anti-aging tool.

However, after age 30, your NAD+ levels start dropping fast. This is where NMN and NR come in. These two supplements are the best ways to get it back.

NMN vs. NR: What’s the Difference?

Both NMN (Nicotinamide Mononucleotide) and NR (Nicotinamide Riboside) are precursors—meaning they turn into NAD+ in your body. But they don’t work exactly the same way.

NMN is a larger molecule, which has led to some debate among scientists about how easily it gets absorbed by the body. Despite this, it has gained popularity in anti-aging research. In fact, Dr. David Sinclair, a Harvard scientist, takes NMN as part of his longevity regimen. Studies suggest NMN may support energy production, boost metabolism, and promote longevity.

NR, on the other hand, is a smaller molecule, which may allow for better absorption in the body. It currently has more human studies supporting its effects compared to NMN. Research has shown that NR can quickly boost NAD+ levels, making it a strong option for those looking to keep their cells fueled and functioning at their best.

Which One Works Better?

Right now, NR has more research in humans, while NMN has more promising animal studies. Here’s the quick breakdown:

Factor	NMN	NR
Absorption	Maybe slower (bigger molecule)	Likely faster
Human Studies	Fewer (but growing)	More proven
Cost	Usually more expensive	Slightly cheaper

So… Which Should You Take?

If you want the most researched option, go with NR. If you’re excited about future anti-aging science, NMN might be worth a shot.

Or why not both? Some people cycle between NR and NMN to maximize potential benefits.

Do These Supplements Actually Work?

Short answer: Yes, according to studies. But don’t expect miracles. They help raise NAD+ levels, which can improve energy production and cell repair. While they won’t rewind the clock, they may help slow age-related decline.

That said, the best results happen when you combine them with solid habits like good sleep, regular exercise, and a clean diet.

Final Verdict

If you’re looking for the safest, most researched option, NR takes the lead for now. But if you’re excited about cutting-edge anti-aging science, NMN could be the way forward.

Try one for a few months, see how you feel, and adjust as needed. As always, consult with your doctor when taking meds and supplements. But remember, no supplement will ever beat good sleep, exercise, and real food.