Nutrition can play an important role in assisting recovery from the effects of Delayed Onset Muscle Soreness (DOMS). We cover nutrition tips to help reduce DOMS effects.
Nutrition Tips To Reduce DOMS
Delayed Onset Muscle Soreness (DOMS) is characterised by muscle soreness 24 – 48 hours following exercise ceases. The exact cause of DOMS is unclear, but factors like tissue damage, inflammation, lactic acid, and free radicals may contribute. Nutrition aids recovery, reduces symptoms, and speeds your return to exercise
A recent 2014 study by Kim & Lee, reviewed nutritional interventions on delayed onset muscle soreness and identified certain nutritional supplements to aid DOMS recovery. Caffeine, omega-3 fatty acids and polyphenols were found to have varying contributions on reducing the effects of DOMS.
Caffeine boosts fat use for energy, spares glycogen, and may reduce DOMS by blocking adenosine receptors.
Omega-3 fatty acids, including DHA and EPA, help regulate inflammation and may reduce DOMS. Rich sources include salmon, sardines, walnuts, and leafy greens.
Polyphenols, plant-based compounds with antioxidant and anti-inflammatory effects, may reduce exercise-induced oxidative stress and DOMS. Concentrated sources include cherry and pomegranate juice.