1. Blueberries

Post-workout, you’re on autopilot to grab a protein shake. But protein powder alone doesn’t always provide the right nutrition prescription, especially for aching muscles. The solution: add blueberries. Blueberries are loaded with antioxidants, helping prevent free radical damage to your muscles from a workout. It was also reported by the Journal of the International Society of Sports Nutrition that muscle recovery was expedited after ingestion of a blueberry shake pre- and post-workout.

2. Water

There are several reasons why water is important, but for our concerns, it keeps us hydrated and going during strenuous workouts. If the body isn’t properly hydrated pre- and intra-workout, cramps, fatigue, and dizziness can hit hard, ultimately prolonging the recovery time. It’s recommended to drink seven to 10 ounces of water every 10 to 20 minutes, and if you’re one to work up a serious sweat, you should be drinking more.

3. Potassium-Rich Foods

Muscle cramps are unexpected involuntary contractions that can target several muscles and they’re more than likely caused by a micronutrient deficiency like potassium. Potassium can easily be lost through excessive sweating and dehydration. The recommended Adequate Intake (AI) for potassium in 4.7 grams per day. Potassium can be easily found in protein-rich foods and leafy greens; consumption of these foods should be seen as a preventative measure for muscle cramps.