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  • Writer's pictureRachel Staples

Why Mustard Is Your New Best Friend for Muscle Recovery

When you think about muscle recovery, mustard probably isn’t the first thing that comes to mind. Most of us think of mustard as a condiment for our hot dogs and sandwiches, not as part of our post-workout routine. But guess what? This little yellow condiment can actually help your muscles bounce back a little bit faster after a hard workout.


Mustard for Muscle Recovery

Here’s why mustard is an awesome addition to your recovery routine:


Ease the Soreness

Mustard seeds are packed with compounds that can help reduce inflammation and muscle soreness. One of the key players here is curcumin, a substance found in turmeric, which is often used in mustard. Curcumin is like a natural anti-inflammatory, helping to ease the pain and swelling that can come after an intense workout. So, adding a bit of mustard to your meals could actually help you feel less sore the next day.


Essential Minerals Galore

Mustard is more than just a tangy topping; it’s also loaded with important minerals like magnesium and potassium. These minerals are crucial for muscle recovery. Magnesium helps your muscles relax and recover, while potassium is key for keeping your electrolytes balanced, which prevents cramps and keeps your muscles functioning properly. A little mustard on your food can help replenish these essential nutrients.


Boosts Blood Flow

Mustard contains capsaicin, a compound that can help improve blood circulation. Better blood flow means more oxygen and nutrients are delivered to your muscles, speeding up the recovery process. Plus, it helps flush out lactic acid, which builds up during exercise and contributes to that burning feeling in your muscles.


Packed with Antioxidants

Mustard seeds and leaves are rich in antioxidants, which help protect your cells from damage. Exercise produces free radicals, which can harm your muscle cells and slow down recovery. Antioxidants help neutralize these free radicals, reducing muscle damage and helping you recover faster.


Super Easy to Add to Your Diet (and delicious on everything)

One of the best things about mustard is how easy it is to incorporate into your meals. You can add it to almost anything – from sandwiches and salads to marinades and dressings to cottage cheese… Here are a few simple ideas:


  • Mustard Chicken: Marinate chicken breasts in a mix of mustard, olive oil, garlic, and lemon juice, then grill or bake. It’s a tasty, protein-packed meal that’s great for muscle recovery.

  • Mustard Vinaigrette: Whisk together mustard, vinegar, olive oil, and a touch of honey for a quick and delicious salad dressing.

  • Mustard Veggies: Add a spoonful of mustard to roasted or steamed veggies for a little tangy flavor.

  • Cottage Cheese:  Put mustard on every bite.

  • Hearts of Palm:  I actually like to dip these in the above!!


Quick Tips for Using Mustard for Recovery

To get the most out of mustard for muscle recovery, keep these tips in mind:

  • Go for Quality: Choose mustard made with natural ingredients and avoid those with added sugars or artificial flavors (Heinz Organic is what we like)

  • Pair with Protein: Combine mustard with protein-rich foods like chicken, tofu, or legumes to support muscle repair.

  • Stay Hydrated: Mustard can help with recovery, but don’t forget to drink plenty of water before, during, and after your workouts.


Mustard with its anti-inflammatory properties, essential minerals, circulation-boosting compounds, and antioxidants make it a secret weapon for bouncing back after a workout. So next time you’re planning your post-workout meal, don’t forget to add a little dollop of mustard. Your muscles will be like OMG!

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