Can Nutrition Help Reduce Soreness from Delayed Onset Muscle Soreness?

Introduction

Delayed onset muscle soreness (DOMS) is a common condition experienced by many athletes after performing an unfamiliar exercise or exercising with increased intensity or duration. It typically occurs within 12 to 24 hours after and can last up to 5-7 days. People typically experience muscle weakness, swelling, stiffness and tenderness and depending upon the exercise's novelty, duration, and intensity, symptoms can range from mild to moderate.

While there is no magical cure for DOMS, nutrition plays a crucial role in supporting muscle recovery and reducing soreness. In this article, we will explore how nutrition can help alleviate the discomfort associated with DOMS.

Protein for Muscle Repair

One of the key nutrients that can aid in reducing muscle soreness is protein. Protein is essential for muscle repair and recovery, as it provides the building blocks necessary for tissue growth and repair. Consuming an adequate amount of protein after a workout can help speed up the recovery process and minimise the severity of DOMS. Include protein-rich foods in your post-workout meal or snack. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based proteins like tofu or tempeh. Aim for about 20-30 grams of protein per serving to optimise muscle recovery.

Anti-Inflammatory Foods

Inflammation is a natural response to exercise-induced muscle damage and is one of the main contributors to DOMS. Including anti-inflammatory foods in your diet can help reduce inflammation and alleviate soreness. Some of the best anti-inflammatory foods include:

• Fatty fish like salmon, sardines, and mackerel, which are rich in omega-3 fatty acids

• Colourful fruits and vegetables, such as berries, cherries, spinach, kale, and broccoli, which are packed with antioxidants and help combat oixdative stress

• Healthy fats like avocados, nuts, and olive oil, which have anti-inflammatory properties

• Spices like turmeric and ginger, which are rich in polyphenols

Including these foods in your diet can help reduce inflammation and promote faster recovery from DOMS.

Hydration for Muscle Function

Staying hydrated is crucial for overall health and plays a significant role in muscle function and recovery. Dehydration can exacerbate muscle soreness and prolong the recovery process. Make sure to drink enough water throughout the day and especially after a workout to replenish lost fluids. In addition to water, consider add some electrolytes to water to replenish essential minerals lost through sweat. Electrolytes, such as sodium, potassium, and magnesium, help maintain proper muscle function and prevent cramping or stiffness.

Supplements for Recovery

While a well-balanced diet should provide most of the necessary nutrients for muscle recovery. Some individuals may benefit from specific supplements although there is mixed evidence regarding the effectiveness of dietary supplements. Furthermore, because DOMS will resolve itself within a few days without treatment, using supplements may not be worth the potential downsides associated with dietary supplements such as as potential drug interactions, unlisted ingredients and cost.

. Here are a few supplements that have been shown to aid in reducing muscle soreness:

1. Branched-Chain Amino Acids (BCAAs)

BCAAs - leucine, isoleucine, and valine - are a group of essential amino acids that play a crucial role in muscle protein synthesis and recovery. BCAAs work by reducing muscle protein breakdown, reducing inflammation, lowering muscle damage markers, and helping to alleviate fatigue. They can be found in supplement form or naturally in high-quality protein-rich foods like meat, fish, eggs, and dairy are some of the best natural sources of BCAAs, while plant-based sources like legumes, quinoa, tofu, and edamame also provide valuable BCAAs. Consuming BCAAs either before, during, or after exercise to be effective in reducing DOMS. Taking them before exercise may help prevent muscle breakdown, while taking them after exercise may help with recovery and reduce muscle soreness.

2. Tart Cherry Juice

Tart cherry juice, particularly from Montmorency cherries, has gained popularity for its potential anti-inflammatory and antioxidant properties. Some studies suggest that consuming tart cherry juice before and after exercise can help reduce muscle soreness and inflammation. Tart cherry juice also contains melatonin, a hormone that helps regulate sleep. Choose a juice made from 100% tart cherries (with no added sugars or artificial ingredients) to maximise the benefits. If you find tart cherry juice too sour, try tart cherry extract, which is more concentrated and may be easier to consume.

3. Magnesium

Magnesium is an essential mineral involved in muscle relaxation, inflammation and recovery. It can help alleviate muscle soreness and cramps. Magnesium also helps maintain electrolyte balance and proper hydration. Consider incorporating magnesium-rich foods like leafy greens, nuts, and seeds into your diet or talk to your healthcare provider about magnesium supplements.

4. Curcumin

Curcumin, the active compound in turmeric, has been shown to have potential benefits in alleviating symptoms of DOMS due to its anti-inflammatory and antioxidant properties. Some studies have also shown curcumim can reduce muscle damage markers (such as creatine kinase levels) and have beneficial effects on blood circulation which may support the healing process and alleviate soreness associated with DOMS. As curcumin has poor bioavailability on its own, to enhance absorption, curcumin is often paired with black pepper extract (piperine).

Rest and Sleep

While nutrition plays a crucial role in muscle recovery, it is important not to overlook the significance of rest and sleep. Giving your body enough time to recover and repair itself is essential for reducing muscle soreness. Aim for 7-9 hours of quality sleep each night and listen to your body's signals for rest days.

Conclusion

While there is no foolproof way to completely eliminate delayed onset muscle soreness, nutrition can play a significant role in managing and reducing the discomfort associated with DOMS. Including protein-rich foods, anti-inflammatory ingredients, staying hydrated, and considering key micronutrients can all contribute to faster recovery and less muscle soreness. Remember to prioritise rest and sleep to allow your body to heal and repair. By taking care of your nutrition and overall well-being, you can optimise your recovery process and get back to your workouts feeling less sore and more energised.