Should I Eat More When My Muscles Are Sore?

October 10, 2025 •

3 min read

Feeling achy after a tough workout is a universal experience, known as delayed onset muscle soreness (DOMS). To fuel the repair process and build stronger muscles, your body absolutely requires more energy and nutrients. So, should I eat more when my muscles are sore? The answer is generally yes, but it’s about eating smarter, not just more, with specific macronutrients playing key roles in healing.

Quick Summary

This article explores the nutritional strategies for managing muscle soreness by focusing on proper protein and carbohydrate intake. It explains how these macronutrients support muscle repair, reduce inflammation, and replenish energy stores for a faster recovery.

Key Points

Increase intake for repair: Your body requires more nutrients and energy to repair the microscopic muscle tears that cause soreness.
Prioritize protein and carbs: A combination of high-quality protein and carbohydrates is essential post-workout to support muscle repair and replenish glycogen stores.
Don't ignore the anabolic window: Consuming a balanced snack within 30-60 minutes after exercise can significantly boost recovery.
Focus on anti-inflammatory foods: Incorporate omega-3 fatty acids, turmeric, and tart cherry juice to help combat exercise-induced inflammation.
Stay hydrated: Proper hydration is crucial for nutrient transport and waste removal, preventing worsened soreness.
Consistency is key: Distributing protein evenly throughout the day is more effective for muscle synthesis than eating a large amount at once.
Eat smarter, not just more: Your body's increased hunger is a signal for quality fuel, not an excuse for unhealthy food choices.
Time your carbs: Use fast-digesting carbs for immediate replenishment after an intense session, especially with limited recovery time.

The Science of Muscle Soreness and Nutritional Needs

When you engage in strenuous or unaccustomed exercise, you create microscopic tears in your muscle fibers. This damage triggers an inflammatory response as your body begins the repair process, which is the root cause of Delayed Onset Muscle Soreness, or DOMS. Healing these micro-tears requires a significant amount of energy and the right building blocks, which is why your body's nutritional demands increase. You should eat more when your muscles are sore, but this isn't a license to binge on junk food; it's an opportunity to provide your body with the specific fuel it needs to recover efficiently and effectively.

The Importance of Protein and Carbohydrates

Protein is composed of amino acids, which are the fundamental building blocks for muscle tissue repair. After a workout, your muscles are primed to absorb these amino acids to kickstart the muscle protein synthesis process. Adequate protein intake is vital for repairing the damage and promoting muscle growth.

Equally important are carbohydrates. Intense exercise depletes your muscle glycogen stores, which are your body's primary energy source. Replenishing these stores is crucial, especially if you plan to train again within 24 hours. Consuming carbohydrates after a workout helps release insulin, which in turn helps shuttle nutrients like glucose and amino acids into your muscle cells, accelerating recovery.

Best Practices for Post-Workout Nutrition

To optimize recovery, timing and food choices are critical. The 30-60 minutes following a workout is often referred to as the “anabolic window” when muscles are most receptive to nutrient uptake. A balanced snack or meal containing both protein and carbohydrates is highly recommended during this period.

Replenish Glycogen: Opt for fast-digesting (high-glycemic) carbohydrates immediately after intense exercise to quickly replenish glycogen stores.
Repair Muscle: Pair these carbs with 20-40 grams of high-quality protein to provide the necessary amino acids for muscle repair.
Hydrate: Dehydration can worsen muscle soreness, so consistently drinking water and replenishing electrolytes is essential.
Combat Inflammation: Incorporate anti-inflammatory foods into your diet, such as fatty fish rich in omega-3s, turmeric, and tart cherry juice.

Hydration and Electrolytes

Beyond macronutrients, hydration plays a pivotal role in recovery. Water helps transport nutrients to your muscles and removes waste products. For intense or prolonged workouts, replenishing electrolytes lost through sweat is also necessary to prevent muscle cramps and aid fluid retention.

Comparison of Recovery Strategies


Strategy	Primary Benefit	Timing	Key Nutrients	Target Audience
Immediate Post-Workout Shake	Rapid nutrient delivery for synthesis	0-60 minutes post-exercise	Whey protein, simple carbohydrates	Those with limited recovery windows, high-volume training
Balanced Post-Workout Meal	Comprehensive nutrient replenishment	1-2 hours post-exercise	Lean protein, complex carbs, healthy fats	General exercisers with sufficient recovery time
Anti-Inflammatory Foods	Reduction of systemic inflammation	Throughout the day	Omega-3s, curcumin, anthocyanins	Individuals with chronic soreness or high-intensity training
Consistent Daily Protein Intake	Sustained muscle repair and synthesis	Spaced evenly throughout the day	High-quality protein sources	All active individuals, crucial for muscle maintenance

Conclusion: Fueling Smart, Not Just More

The sensation of being ravenously hungry when your muscles are sore is your body's natural signal that it requires additional energy and nutrients to heal. Responding by eating more is the correct approach, but the type of food you choose is paramount. By focusing on a balanced intake of high-quality protein and strategic carbohydrates, especially in the post-workout period, you provide your body with the tools it needs to repair muscle damage, replenish energy stores, and reduce inflammation. Combined with adequate hydration and attention to anti-inflammatory foods, this approach can significantly accelerate your recovery and prepare you for your next training session. The key is to listen to your body's hunger cues while making informed, nutrient-dense food choices to support your overall fitness goals.

For more detailed information on nutrition for athletes, refer to the International Society of Sports Nutrition position stand.

Note: For intense training or specific dietary needs, consulting a registered dietitian or nutritionist can provide personalized guidance.

Frequently Asked Questions

Not necessarily, but inadequate protein intake can hinder the repair process and slow recovery. Consuming enough protein daily, especially post-workout, is crucial for muscle repair, but soreness can still occur even with proper nutrition.

The ideal post-workout snack combines carbohydrates and protein to replenish glycogen and kickstart muscle repair. Examples include Greek yogurt with fruit, a protein shake with a banana, or chocolate milk.

Yes, diets high in added sugars, saturated fats, and highly processed foods can increase systemic inflammation, potentially making muscle aches and stiffness feel worse.

Timing is most critical for athletes with multiple training sessions in a single day. For general fitness, focusing on adequate overall daily nutrition is more important than hitting a specific 'window,' but an intentional post-workout meal still offers benefits.

Hydration is key, as is incorporating anti-inflammatory foods like tart cherries, oily fish, turmeric, and leafy greens. These foods provide antioxidants and other compounds that help reduce inflammation and pain.

Yes, it is common to feel increased hunger when your body is in recovery mode. This is a natural signal that your body needs more resources to repair and rebuild muscle tissue.

Light, active recovery exercise, such as walking or gentle stretching, can actually help reduce soreness by increasing blood flow. However, it's generally best to avoid intense training on the sore muscle groups to prevent further injury.