Regular exercise can be one of the most beneficial things that you can do for your health. But sometimes you may experience muscle soreness. Delayed Onset Muscle Soreness (DOMS) is something that many bodybuilders experience after doing some kind of heavy physical training. Now, you should still strive for muscle discomfort to some level, but knowing what causes DOMS and what you can do to avoid it will definitely help you to make more progress in your fitness journey. In today’s blog post we’ll discuss all the natural ways to support your muscle recovery and avoid DOMS.
What Is DOMS and Why Do Muscles Get Sore After Doing Exercises ?
DOMS usually happens between 24 to 72 hours after doing some form of physical training. And DOMS is the pain or discomfort that you feel in certain muscle groups that you trained that day. When your muscles are sore its because of the microscopic damage done to muscle fibers during workout. There are few factors which lead to muscle growth and soreness, and they are:
- Muscle Microtrauma: When you’re training, especially if you’re doing some form of strength or high-intensity training, muscle fibers experience microscopic damage. Because of this damage done on muscle fibers, during the recovery process the body will repair and strengthen those muscle fibers.
- Inflammation: After body experiences Muscle Microtrauma, the body will show inflammatory markers like cytokines. This inflammation is a natural type of healing process, but might lead to soreness or discomfort.
- Lactic Acid Buildup: Lactic acid isn’t the main cause of muscle soreness. But it can be the result of the burning sensation that you feel when you’re pushing hard in the gym.
Now that we understand what causes muscle soreness it’s time to discuss natural ways to recover from this.
Stretching Foundation for the Prevention of Muscle Soreness
Stretching can be a great way to prevent soreness and even help you recover faster. There are 2 main types of stretching that you can include in your routine:
- Static Stretching: This means that you’re going to stretch your muscle to full range motion and hold it in that position for a certain time. Static stretching is known for improving flexibility and reducing muscle tension.
- Dynamic Stretching: Now with dynamic stretching you’ll need to move through a range of motion repeatedly. Dynamic stretching are mostly done before a workout to prepare your muscles for movement, increase blood flow and reduce the risk of injury.
We advise you to do stretching before and after your workout for both flexibility and muscle tightness. But obviously don’t overstretch as it can lead to injury.
Nutritional Strategies for Prevention of Muscle Soreness
Nutrition is also another big thing when it comes to muscle recovery and avoiding DOMS. Here are 2 most important tips when it comes to your nutrition:
- Hydration: Being hydrated is one of the best things you can do for your recovery. Dehydration will increase muscle cramps and worsen your muscle soreness. You should be drinking water before, during and after workout.
- Ideal Meals: After a workout, you should eat a meal that contains all important nutrients (protein, carbohydrates and fats). Carbohydrates are important for replenishing glycogen stores, protein is important for muscle repair and muscle growth, and fats will reduce inflammation.
Including all important nutrients in your diet is the key, and here’s how you do it:
Lean Proteins: The best sources of lean proteins are chicken breasts, tofu, fish and beans. If you can’t get enough protein through food, then you can use whey protein powder.
Complex Carbohydrates: The best sources of complex carbohydrates are whole grains, fruits, and vegetables. Carbohydrates are a needed nutrient to give you energy that you need for performance.
Healthy Fast: The best sources of healthy fats are avocados, nuts and olive oil. Healthy fats will reduce inflammation and muscle soreness.
Supplements for Muscle Recovery and DOMS
Supplements are a great way to reduce DOMS and support muscle recovery. Supplements will not magically get rid of muscle soreness, but along with stretching and nutritional strategies which we shared with you, it will help you to recover much faster. The best supplement which you should use is Magnesium. But here are 2 more supplements which we recommend:
- Protein Powders: Using protein powder is the easiest way to consume more protein. As we already discussed, protein is very important for muscle repair and muscle growth. Some studies even show that using protein powder will help you recover faster and improve your performance in the gym.
- Peptides: Recently peptides have been very popular in the fitness community. More and more bodybuilders are starting to use them. Unlike using anabolic steroids for example, peptides have no side effects, and some even say that they are more effective than protein powder, but you can see it for yourself. The peptide shop is a website which most people recommend, and which offers various types of peptide supplementation that you can use depending on your goal.
But we advise you to first consult with your doctor before buying any supplement on this list. Especially if you’re currently taking medication, it would be a great idea to first consult with a doctor.
Conclusion
Muscle soreness, including DOMS, is a natural part of progress in your fitness journey. By understanding its causes and applying simple strategies like stretching, proper hydration, balanced nutrition, and effective supplementation, you can minimize soreness and recover faster. Incorporate lean proteins, complex carbs, healthy fats, and consider supplements like protein powders and peptides for added support. Prioritizing recovery ensures you can train consistently and achieve your fitness goals more efficiently.
