Natural Support for Muscle Recovery
Exercising regularly is crucial for maintaining a healthy lifestyle, but it often comes with a price – muscle soreness. Delayed Onset Muscle Soreness (DOMS) is a common condition that many experience after intense physical activity. While some level of muscle discomfort is normal, understanding why DOMS occurs and how to alleviate it naturally can significantly enhance your exercise routine. In this blog, we'll explore various natural supports for muscle recovery and DOMS, including the science behind DOMS, stretching, nutrition, supplements, and lifestyle adjustments.
What is DOMS and Why Do Muscles Get Sore After Exercise?
DOMS, short for Delayed Onset Muscle Soreness, is the pain and stiffness that you may feel in your muscles 24 to 72 hours after intense physical activity or a new exercise routine. This soreness is the result of microscopic damage to muscle fibers during exercise, leading to inflammation and discomfort. Several factors contribute to the physiology of muscle growth and the soreness that follows:
Muscle Microtrauma: During exercise, especially high-intensity or unfamiliar workouts, muscle fibers experience microscopic damage. This damage triggers an inflammatory response as the body works to repair and strengthen the affected muscle fibers.
Inflammation: In response to muscle microtrauma, the body releases inflammatory markers like cytokines. This inflammation is part of the natural healing process but can also lead to soreness and discomfort.
Lactic Acid Buildup: Contrary to popular belief, lactic acid isn't the primary cause of muscle soreness. However, it can contribute to the burning sensation you feel during intense workouts.
Understanding the physiological aspects of DOMS helps us appreciate the natural supports that can alleviate this discomfort.
Stretching Foundations for the Prevention of Muscle Soreness
Incorporating proper stretching techniques into your fitness routine can help prevent and alleviate muscle soreness. Two main types of stretching are beneficial:
Static Stretching: This involves stretching a muscle to its full range of motion and holding it in that position for a set period. Static stretching after exercise can improve flexibility and reduce muscle tension.
Dynamic Stretching: Dynamic stretches involve moving through a range of motion repeatedly. These are typically performed before exercise to prepare the muscles for movement, increase blood flow, and reduce the risk of injury.
Stretching should be performed both before and after your workout routine to maintain flexibility and prevent muscle tightness. However, be cautious not to overstretch, as this can also lead to injury.
Nutritional Strategies for Prevention of Muscle Soreness
Proper nutrition is crucial for muscle recovery and preventing DOMS. Here are some nutritional strategies to consider:
Hydration: Staying well-hydrated is essential for muscle function and recovery. Dehydration can increase the risk of muscle cramps and exacerbate muscle soreness. Aim to drink plenty of water before, during, and after exercise. Check out our blog post on electrolytes and optimal hydration to learn more!
Ideal Meals: After an intense workout, it's important to consume a balanced meal that includes carbohydrates, protein, and healthy fats. Carbohydrates replenish glycogen stores, while protein aids in muscle repair. Including a source of healthy fats can help reduce inflammation.
Focus on incorporating the following food groups into your diet:
Lean Proteins: Chicken, fish, tofu, and beans are excellent sources of protein for muscle repair and growth. If you don’t think you are getting enough protein through food, adding a protein powder can help your muscles are supplied with enough amino acids for healthy repair. Check out our blog post on protein to learn more!
Complex Carbohydrates: Foods like whole grains, fruits, and vegetables provide sustained energy and support muscle glycogen replenishment. Check out our blog post on glycogen supercompensation to understand how to optimize muscle glycogen stores for exercise!
Healthy Fats: Avocado, nuts, and olive oil contain anti-inflammatory properties that can reduce muscle soreness.
Supplemental Supports for Muscle Recovery and DOMS
Supplements can play a role in aiding muscle recovery and reducing DOMS. Supplements alone are likely not going to cure your sore muscles, but they can help create a successful regiment when combined with stretching and diet.
One supplement that often gets attention in this context is magnesium, but it's essential to differentiate between types of magnesium:
Magnesium Citrate: This form of magnesium is known for its laxative properties and may help with muscle relaxation. It can be useful if muscle tension is contributing to your soreness. As an osmotic laxative, magnesium citrate helps pull water into your intestines allowing for more fluid in your stool. If you take too much you may notice mild abdominal cramping and/or loose stools (this may help you if you are experiencing constipation though!).
Magnesium Bisglycinate: This type of magnesium is better absorbed by the body and can help with muscle relaxation and reducing muscle cramps, making it beneficial for recovery.
Magnesium Sulfate (Epsom Salt): Epsom salt baths are a popular way to absorb magnesium through the skin. The warm water also helps relax muscles and alleviate soreness. Clinical evidence for magnesium salts being absorped through the skin to provide benefit is lacking, but if soaking in an Epsom salts bath helps relieve pain and muscle soreness it can be a great part of your recovery routine!
Protein supplementation: Using clean protein powders can help optimize protein intake to reach adequacy. This is extremely important as requirements for protein increase for athletes. Complete proteins that contain all essential amino acids are essential for continual muscle repair and health. Research studied have explored protein supplementation for post-exercise muscle anabolism (building and repair), which, in theory, may facilitate the recovery of muscle function and performance. Although protein intake is critical for overall muscle health, there is insufficient experimental data demonstrating ingestion of a protein supplement, whether a complete source or branched chain amino acids (BCAAs), following a bout of exercise decreases muscle soreness and/or lowers markers of muscle damage.
Curcumin: Curcumin, the bioactive constituent in turmeric is known to be a potent anti-inflammatory.
Curcumin supplementation may improve some aspects of DOMS, including muscle damage, muscle soreness, inflammation, muscle strength, and joint flexibility. Similar to the anti-inflammatory and antipyretic medication Aspirin (acetylsalicylic acid), curcumin inhibits the COX enzyme (cyclooxygenase), preventing the inflammatory cascade. Curcumin also inhibits lipoxygenase (LOX), enhancing its anti-inflammatory effects.
Lifestyle Adjustments for Supporting Muscle Recovery and DOMS
In addition to stretching, nutrition, and supplements, there are various lifestyle adjustments you can make to support muscle recovery and alleviate DOMS:
Epsom Salt Baths: As mentioned earlier, Epsom salt baths can help relax muscles and reduce soreness. The magnesium in Epsom salt may be absorbed through the skin during the bath. This combined with the warm water can help create a full body relaxation.
Tip: Try incorporating a stretching or yoga routine in after a warm Epsom salt bath. Stretching while your muscles are warm and relaxed can help deepen stretches.
Red Light Therapy: Red light therapy involves exposing your skin and muscles to low-level red light, which can promote healing and reduce inflammation. It's a non-invasive way to support muscle recovery.
Rest and Sleep: Giving your body adequate time to rest and recover is essential. During deep sleep, your body repairs and builds muscle tissue, making quality sleep crucial for recovery.
Foam Rolling: Foam rolling is a self-myofascial release technique that can help reduce muscle tension and soreness. Rolling over tight areas can break up knots in the muscle tissue. You can also use a firm ball such as lacrosse ball to create the same myo-fascial release.
What We Know About Natural Muscle Support
DOMS is a natural consequence of challenging your muscles through exercise. While some level of soreness is expected, understanding the physiological aspects of DOMS and incorporating natural supports like stretching, proper nutrition, supplements, and lifestyle adjustments can help alleviate discomfort and promote faster muscle recovery. By following these guidelines, you can continue to enjoy the benefits of exercise without being deterred by post-workout soreness. Remember that everyone's body is unique, so it's essential to listen to your body and adjust your recovery strategies accordingly.
*This is not medical advice and is only intended for educational purposes only. Please always consult your medical doctor, naturopathic doctor, chiropractor, or preferred health care practitioner prior to beginning any treatment*
References
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Byerley, N. (2010). The effect of magnesium sulfate on delayed onset muscle soreness. (Unpublished thesis). Texas State University-San Marcos, San Marcos, Texas.
Martinho DV, Nobari H, Faria A, Field A, Duarte D, Sarmento H. Oral Branched-Chain Amino Acids Supplementation in Athletes: A Systematic Review. Nutrients. 2022 Sep 27;14(19):4002. doi: 10.3390/nu14194002. PMID: 36235655; PMCID: PMC9571679.
Pasiakos SM, Lieberman HR, McLellan TM. Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review. Sports Med. 2014 May;44(5):655-70. doi: 10.1007/s40279-013-0137-7. PMID: 24435468.
Zhang Y, Xun P, Wang R, Mao L, He K. Can Magnesium Enhance Exercise Performance? Nutrients. 2017; 9(9):946. https://doi.org/10.3390/nu9090946
