As body rockers, we're probably all familiar with muscle tenderness after a particularly strenuous workout. However, there's no need for us to merely suck it up and bare the pain. Listed below are five nutritious things you can take before or after a workout to help reduce muscle soreness: 1. Ginger Ginger contains gingerols, inflammation-fighting compounds that reduce the aches and provide relief for tired muscles. 2. Watermelon Watermelon is great to consume right before a work out! It contains L-citrulline, an amino acid that protects the body against muscle pain. 3. Chili Peppers Eating chili peppers may sound extreme as we know them to be incredibly spicy. This burning sensation is caused by the activation of TRPV1 in the nerves. But by regularly consuming chili peppers (either raw or in powder form) these nerves eventually become run down and no longer perceive the pain and therefore, no longer feel any pain either. This chronic exposure to capsaicin found in chili peppers acts exactly like an analgesic drug and has been known to help with shingles relief as well. 4. Blueberries Blueberries contain anti oxidants that help get rid of extra free radicals that are produced during a work out and which can cause muscle soreness. 5. Caffeine Yup, you read that correctly! Caffeine aids in resupplying the body with glycogen, the muscle's main energy source. So hit the start button on your Nespresso machine and fuel up! Tell us: What do you prefer to eat or drink before a workout?