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Ah, muscle soreness—that familiar post-workout feeling that reminds you of how hard you've pushed yourself. But let's be honest: That burning sensation can also be a major drag. It can sap your energy, hinder your performance, and make even simple tasks feel like an uphill battle.
While muscle soreness indicates your muscles are adapting and getting stronger, that doesn't mean you should grin and bear the discomfort. So, what can you do to beat post-workout soreness and bounce back faster?
While prioritizing rest, proper form, and a good cool-down are crucial, supplements can play a supportive role in your recovery. Keep reading to learn about muscle soreness relief supplements.
When you engage in a new or intense workout, your muscles are subjected to mechanical stress and metabolic demands that can lead to microscopic tears in the muscle fibers, a phenomenon known as delayed-onset muscle soreness (DOMS).
In response to these tears, your body initiates an inflammatory process. This involves the release of various substances, such as cytokines and chemokines, which help to:
While inflammation is essential for healing, it also contributes to the discomfort associated with DOMS. Swelling and irritation caused by inflammation can put pressure on nerve endings, leading to pain and tenderness. In addition, the accumulation of metabolic byproducts, such as lactic acid, can exacerbate soreness.
Several factors can influence the severity of DOMS, including:
Now, let's explore a muscle soreness supplement guide, including DOMS recovery supplements:
These essential amino acids—leucine, isoleucine, and valine—are easily absorbed by muscles and may help repair and reduce soreness. Research has shown that BCAA supplementation can improve exercise performance and may help reduce DOMS, especially during intense or prolonged exercise. Leucine, in particular, is believed to play a key role in stimulating muscle protein synthesis. For optimal effectiveness, look for supplements with a 2:1:1 ratio of leucine to isoleucine and valine.
Omega-3 fatty acids, present in fatty fish and fish oil supplements, offer anti-inflammatory effects that can aid with muscular soreness and stiffness. Several studies have shown the effectiveness of omega-3 supplementation in reducing muscle soreness and improving recovery. Omega-3 fatty acids also offer numerous other health benefits, including better heart health, brain function, and vision.
Tart cherry contains compounds with anti-inflammatory properties that may help reduce muscle soreness. Additionally, tart cherries are rich in antioxidants that aid in lowering muscle damage and promoting faster muscle recovery by increasing blood flow as a vasodilator. This increased blood flow provides oxygen and nutrients to the damaged muscles, which are essential for recovery. Several studies show that tart cherry supplementation can help with recovery by reducing muscle aches and pains, decreasing strength loss, enhancing the body's antioxidant capacity, and reducing inflammation.
Turmeric's active ingredient, curcumin, has anti-inflammatory properties that may help reduce muscle pain. A 2020 review found that 150-1,500 mg of curcumin supplements daily reduced perceived muscle soreness, lowered levels of creatine kinase (a blood enzyme that indicates muscle damage), and improved muscle function. Curcumin also helps fight post-exercise inflammation by inhibiting the effect of pro-inflammatory molecules.
Magnesium is involved in several body functions, including muscle relaxation. In fact, if you don't have enough magnesium, you have a higher chance of developing muscle cramps. Research shows that almost 50% of the U.S. population does not get enough magnesium in their diet. This figure reaches 75% for women. Studies have revealed that magnesium supplementation can help reduce muscle cramps and may also help alleviate DOMS.
ZMA supplements are popular amongst fitness enthusiasts due to their potential to increase athletic performance. Zinc and magnesium may help with preventing muscle fatigue and soreness while b6 works directly with the two nutrients to improve energy and sleep quality, which can also decrease muscle soreness.
Creatine, a naturally occurring substance present in muscle cells, can improve strength, power, and muscular recovery, particularly during high-intensity workouts. By increasing the availability of ATP, the cell's energy currency, creatine helps delay fatigue and improve overall performance. Studies have revealed that creatine supplementation can enhance athletic performance and may help reduce muscle soreness and fatigue and act as a post-workout recovery supplement. . However, it's important to note that creatine may not be right for everyone, and you should see a healthcare professional before starting supplementation.
While supplements might be useful, they should not be your primary line of defense. Building a solid foundation with the right food choices is essential to help recover from DOMS. Here are some additional food and wellness tips to focus on.
The building blocks of muscle tissue, protein is crucial for repair and growth. Try to consume 0.8-1 grams of protein per pound of body weight every day. Major sources include chicken, fish, eggs, legumes, and dairy.
Refueling your glycogen stores after exercise is key. Include complex carbs like brown rice, whole grains, and sweet potatoes in your diet.
They are full of antioxidants that can fight inflammation and support muscle recovery.
Dehydration can aggravate muscle pain. Try to drink enough water throughout the day, especially before, during, and after exercise.
Stretching before or after workouts can help enhance athletic performance alleviate muscle soreness and prevent injury from workouts. Just 20 minutes of foam rolling daily has been shown to reduce muscle tenderness and combat DOMS after exercise:
Studies have shown that muscle injury and soreness is more likely to occur when sleep duration decreases. Getting quality sleep can help prevent DOMS and improve recovery from muscle soreness.
With so many options, choosing the right supplements can be overwhelming. Here are some tips:
Muscle soreness is a common side effect of exercise, but it shouldn't get in the way of your fitness goals. By combining a balanced diet, targeted supplementation, and appropriate recovery strategies, you can minimize discomfort and speed up your recovery.
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