Have you ever hit the weights super hard or after a long layoff? Have you ever made a resolution or a commitment to a new cardio regimen? Whether it be pumping iron, doing the stairs or completing a long bike ride or run, one of the “payoffs” of such exercise is Muscle Soreness. The technical term, which I have used in the past, is Delayed Onset Muscle Soreness (DOMS) which is most strongly felt 24 to 72 hours after training. And while most consider it a good thing…it isn’t. So, today’s article is on the negative effects of DOMS and foods that reduce muscle soreness.
Don’t be misled, DOMS is NOT a sign of a good workout. Yes, while a little “pump” or muscle soreness after a workout indicates that an appropriate amount of muscle “damage” has been done to lay the groundwork for change to one’s body composition, days of soreness may lead to keeping you off of your program for days or even longer. Ever get the feeling of, “It’s just not worth it,” after getting back on a program and being sore all day long where walking up and down the stairs or sitting is even more difficult than the actual workout? Not a good sign!
How about the times when you can bite the bullet and waddle to the gym for another session despite what your body is telling you? At the bare minimum, you’ll be weaker and won’t be able to perform at your peak. More devastating would be suffering an injury that could have easily been prevented if only you had enough rest before the next session or trained appropriately in the first place.
Now, while there are several ways to help prevent DOMS from occurring after a workout, a solution with multiple benefits is to choose to follow an anti-inflammatory diet. And while I detailed this type of eating plan before, here is a quick synopsis:
- Eat a minimum of 25 grams of fiber a day (oatmeal, okra, bananas and blueberries)
- Eat a minimum of nine servings of fruits and veggies a day (a serving is a half cup cooked or one cup raw)
- Eat four servings of BOTH broccoli, cabbage, cauliflower or Brussels sprouts AND garlic, scallions, onions or leeks
- Limit your saturated fat content to 10% of your diet
- Eat foods that contain omega-3 fatty acids (raw almonds or walnuts and salmon)
- Eat fish at least three times a week
Body Designs West is LA’s Personal Training Studio that offers fitness programs tailored to your goals and abilities. Tracy and I are so committed to help you achieve success, we offer this blog in order to educate, encourage and entertain you on your fitness journey. We hope you enjoyed it!
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