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 has yet to be clearly identified, however contributions from multiple factors including tissue damage, inflammatory responses, lactic acid, free radicals and nitric oxide have all been suggested to contribute to DOMS presentation. Nutrition may have a role in aiding recovery from the effects of DOMS and decrease the symptoms experienced, allowing an individual to return to exercise more rapidly.
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 promotes the use of fat as energy, sparing glycogen during endurance and prolonged exercise. Caffeine is suggested to reduce the effects of DOMS by decreasing the central nervous system by blocking adenosine receptors in tissue.
Omega-3 fatty acids have an anti-inflammatory effect that has been proposed to reduce DOMS. Consumption of long chain omega 3 fatty acids DHA and EPA aid the regulation of inflammation and play a role in decreasing pro-inflammatory markers. Foods high in omega-3 fatty acids include salmon, sardines, walnuts and dark green leafy vegetables.
Polyphenols are phytochemicals found in plants, which have aid antioxidant and anti-inflammatory mechanisms in the body. Free radicals increase during exercise and place oxidative stress on active muscle tissue. Polyphenols have been suggested to reduce free-radical activation by providing cellular membrane stability, in turn reducing the effects of DOMS. Concentrated sources of polyphenols can be sourced from cherry or pomegranate juices.