Best Drinks to Relieve Sore Muscles Fast

To relieve sore muscles, drink a combination of tart cherry juice, coconut water, or a protein shake to promote recovery and hydration.

Sore muscles after a workout can slow you down. The right drinks can speed up recovery, reduce inflammation, and ease pain. Here’s what science says works best.

1. Tart Cherry Juice

Tart cherry juice tops the list for muscle recovery. Studies show it reduces soreness and speeds healing.

Why It Works

The anthocyanins in tart cherries fight inflammation. They help with:

• Delayed onset muscle soreness (DOMS)
• Exercise-induced muscle damage
• Oxidative stress

A 2021 review of 25 studies found tart cherry juice cuts recovery time. Athletes who drank it had less pain and stiffness.

How to Use It

Drink 8-12 oz daily starting 2-3 days before intense exercise. Continue for 2-3 days after. Try adding it to a smoothie for extra nutrients.

2. Watermelon Juice

Watermelon isn’t just refreshing. Its L-citrulline content boosts blood flow to tired muscles.

The Science

L-citrulline increases nitric oxide production. This improves circulation and oxygen delivery to damaged muscles.

A 2013 study had athletes drink 16.9 oz of watermelon juice. They reported less soreness 24 hours post-workout than the placebo group.

3. Green Tea

Green tea’s antioxidants help repair exercise-induced damage. Its caffeine also acts as a natural pain reliever.

Key Benefits

Compound	Effect
EGCG	Reduces inflammation
Caffeine	Blocks pain receptors
L-theanine	Promotes relaxation

Brew 2-3 cups daily. For best results, use loose leaf tea and steep for 3 minutes.

4. Beet Juice

Beets improve endurance and recovery. Their nitrates enhance muscle efficiency.

Research Findings

A 2019 study showed beet juice:

1. Reduced muscle soreness by 28%
2. Improved strength recovery by 12%
3. Increased blood flow by 38%

Drink 8 oz 2-3 hours before exercise. Combine with leafy greens for extra nutrients.

5. Protein Shakes

Protein repairs muscle fibers. Whey protein is especially effective post-workout.

What to Look For

• 20-30g protein per serving
• Branched-chain amino acids (BCAAs)
• Low added sugar

Blend with almond milk or water. Add banana for natural sweetness and potassium.

6. Coconut Water

Coconut water replenishes electrolytes lost through sweat. Its potassium prevents cramps.

Electrolyte Content

One cup contains:

• 600mg potassium
• 60mg magnesium
• 252mg sodium

Choose unsweetened varieties. Drink chilled after intense workouts.

7. Ginger Tea

Ginger’s anti-inflammatory properties rival ibuprofen for muscle pain relief.

How to Make It

1. Slice 1-inch fresh ginger root
2. Simmer in 2 cups water for 10 minutes
3. Strain and add lemon/honey to taste

Drink warm 1-2 times daily when sore. The Arthritis Foundation recommends ginger for pain relief.

Hydration Matters

Water is essential for muscle recovery. Even mild dehydration increases soreness.

Daily Water Needs

Activity Level	Daily Amount
Sedentary	0.5-0.7 oz per lb
Active	0.7-1 oz per lb

Add lemon or cucumber for flavor. Herbal teas count toward daily intake.