Delayed Onset Muscle Soreness (DOMS) or the soreness you get after a hard workout in the gym is a love hate relationship. This feeling is when there are micro tears in your muscles which, as a result, cause them to grow back stronger. The feeling, however, is not so comfortable. Having rest days between hard workouts is important for your muscles to recover, reduce feelings of DOMS, and for you to see results.
There are some nutrition strategies which may help reduce the uncomfortable feelings associated with DOMS.
1.Omega-3 Fat
This polyunsaturated fat has anti-inflammatory properties which help reduce DOMS. Research suggests that DOMS after high intensity eccentric resistance training may significantly delay feelings of DOMS. Doses of 1.8-3g a day of omega-3 fat appear to help reduce DOMS.
Aiming for a food first approach is best as whole food not only gives your body omega-3 fat but also complete protein to help your muscles recover. Aim to include fatty fish like salmon. 100g of salmon provides between 707mg to 1.53mg of omega-3 fat per 100g.
2. Bromelain
Pineapple contains an enzyme called bromelain. This enzyme has anti-inflammatory effects and may reduce soreness associated with DOMS. Including pineapple as a regular part of your diet may help to promote muscle tissue growth and repair of damage and optimize immune system functioning.
3. Curcumin
Curcumin is the active ingredient in the spice turmeric. Curcumin helps reduce DOMS by deactivating an activator of inflammation in your body called nuclear factor kappa B (NF-kB). Curcumin also inactivates inflammatory cytokines, which are signals which promote inflammation. 150-1500mg as a single dose or over two to three doses appear to be effective in reducing DOMS. It is recommended to take the supplement before training and then afterwards. Taking curcumin up to three to four days after a workout is still effective at reducing DOMS.
4. Coffee
Caffeine reduces DOMS by blocking receptors which calm your body down called adenosine receptors. Caffeine also helps to keep you feeling ready for action, reduces feeling of tiredness, and reduces your feelings of DOMS. Including 3-5mg/kg of caffeine appears to be effective at reducing DOMS.
5. Tart Cherry Juice
Drinking tart cherry juice for ten days before an intense strength training session and afterwards up to 48 hours post exercise can help reduce DOMS. Tart cherry juice appears to recuse feeling of pain associated with DOMS and increase your recovery rate after a workout.
Take home message: DOMS are a part of creating results, but you may not have to suffer the feeling as often of for as long. Try these nutrition additions to your training as they may make a significant difference to your recovery rate and uncomfortable feeling associated with DOMS.
References:
- Finding omega-3 fats in fish: Farmed versus wild https://www.health.harvard.edu/blog/finding-omega-3-fats-in-fish-farmed-versus-wild-201512238909
- Visconti LM, Cotter JA, Schick EE, Daniels N, Viray FE, Purcell CA, Brotman CBR, Ruhman KE, Escobar KA. Impact of varying doses of omega-3 supplementation on muscle damage and recovery after eccentric resistance exercise. Metabol Open. 2021 Oct 3;12:100133. doi: 10.1016/j.metop.2021.100133. PMID: 34693240; PMCID: PMC8515381.
