Simple Post-Workout Habits to Reduce Lactic Acid and Skip the Soreness

7. Eat a balanced recovery snack: protein + carbs

A small snack with protein and carbohydrates after exercise supports muscle repair and restores energy stores. Aim for a mix like yogurt with fruit, cottage cheese and crackers, or a small sandwich with lean protein within 60 to 90 minutes post-workout. Protein provides amino acids needed for rebuilding muscle tissue, while carbs refill glycogen used during activity (Phillips & Van Loon; ACSM). For older adults, slightly higher protein per meal helps overcome age-related changes in muscle metabolism; choices such as Greek yogurt, eggs, or a milk-based smoothie are gentle and effective. If you have kidney disease or specific dietary restrictions, tailor protein amounts with your healthcare team. Staying mindful about portion sizes and timing makes this a practical habit that supports recovery without complex meal planning.

8. Include anti-inflammatory foods and omega-3s

Foods rich in omega-3 fats and phytonutrients can support healthy inflammation control that’s linked to less soreness after muscle work. Try including oily fish like salmon, walnuts, flaxseeds, or a mixed greens salad with colorful vegetables a few times a week. These foods provide nutrients that help the body regulate the inflammatory response to exercise stress. For some older adults, an omega-3 supplement may be discussed with a clinician, especially if dietary intake is low; check for interactions with blood-thinning medications. Emphasize whole-food swaps rather than relying on supplements alone: a balanced plate with lean protein, healthy fats, and fiber-rich carbs helps recovery and long-term health. Nutrition shapes the environment your muscles repair within, and gradual dietary shifts can make soreness milder over time.