Ginger

Be a ginger nut

A study at the University of Georgia, to be published in the forebodingly-titled Journal of Pain, found daily ginger consumption can reduce exercise-induced muscle soreness by as much as 25%. Two grams a day is enough to receive the pain-quelling benefits, so even those not keen on the flavour should have no trouble getting a fix. "Add half a teaspoon of finely grated fresh ginger to a smoothie mixture, such as apple, carrot and orange juice," advises sports and exercise nutritionist Ann Ashworth. Alternatively, she suggests, you can finely shred ginger and fry it in hot vegetable oil until crisp, drain on a paper towel, and use as garnish for your stir fry.

Get Juicy

Get juicy

A protein shake and careful amble home forms the post-workout regime of many a clued-up gym-goer (we're generously assuming you're not sabotaging gains by drifting into a pub). But new studies suggest adding a further beverage to your after-exercise nutrition plan can help alleviate soreness. Unfortunately, it's not Stella. Researchers at Brigham Young University found trainees who drank pickle juice immediately after working out relieved cramps 37% faster than those who consumed just water. Dill-icious news.

If filtering out the cramp-quashing goodness from a jar of pickles doesn't set your palate tingling, cherry juice might prove a better option. A study at London South Bank University found drinking 30ml of Montmorency cherry concentrate immediately before and after exercise significantly speeds up muscle recovery and reduces tenderness. 

For a few shake ideas click here .