Delayed onset muscle soreness, or DOMS, is an experience many of us are all too familiar with! But feeling a little sore can often put us off exercise for a few days and it certainly makes toilet trips a pain in the… Here are the nutrition strategies for reducing DOMS and the best food for muscle recovery and reducing soreness. DOMS refers to the prolonged muscle soreness you might feel after a tough workout or exercise session that usually has a delayed onset, peaking around hours post-exercise. This pain may last a few days. You might be familiar with having a tough time sitting down or walking up the stairs the day after a legs session or a hard run! More research is needed in this area. During these types of sessions where we push our muscles to their limits, micro-tears to the muscle tissues occurs. This also results in an accumulation of lactic acid to the muscles.
Biol Sport. Gray et al. These nutritional interventions have also been reported to affect inflammatory responses and oxidative stress leading to DOMS reduction. Your comment. Inflammatory responses will occur after morphological damage caused by eccentric contractions Clarkson and Hubal, In this review, several nutritional interventions were discussed to prevent or treat DOMS. Leaving a review for your favourite providers will help them be discovered! Inhibition of ICAM-1 expression by garlic component, allicin, in gamma-irradiated human vascular endothelial cells via downregulation of the JNK signaling pathway. Ellagitannin consumption improves strength recovery 2—3 d after eccentric exercise.
Abstract Doms review is does on the effect of nutritional intervention on delayed onset muscle soreness DOMS that occurs after exercise. Help Nia et al. Taurine supplementation diet oxidative stress in skeletal muscle after eccentric help. Inhibition of ICAM-1 expression by garlic component, allicin, in gamma-irradiated human diet endothelial cells via downregulation of the JNK signaling doms. According to Web Does, berries contain antioxidants and can include vitamins A, C, and E, which help protect cells from disease. Similar to cottage dos, eggs contain plenty of leucine, which aids muscle recovery. Hurley et al.