Have you ever suffered from DOMS (delayed onset muscle soreness)? If so, you will know how sore and debilitating it can be. Most runners will have suffered from it at some point… but may have just accepted it as a “side-effect of running” BUT, if not addressed, DOMS may lead to severe EIMD (exercise-induced muscle damage), and time out from training.
So….we are going to revisit the research and give you some nutrition and lifestyle tips and tools to help you recover effectively from DOMS.
If you are currently experiencing DOMS, or experience it regularly and find it frustrating and debilitating, then definitely listen in to find out more about the emerging nutritional approaches to support you. We will:
- Recap on the definition of DOMS and highlight the typical signs and symptoms of its development
- Outline the current evidence-based nutritional approaches to supporting recovery from DOMS
- Discuss how to put these nutritional recommendations into practice
A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com
SHOW NOTES
(05:15)
Defining DOMS (Delayed Onset Muscle Soreness) as:
A symptom of EIMD (Exercise-Induced Muscle Soreness) and is associated with a perception of severe soreness and discomfort. DOMS typically occurs 24 –72 h after unaccustomed and/or high-intensity eccentric muscle contractions e.g. running downhill.
Signs and symptoms a runner may experience that would suggest DOMS as an issue include:
· Inflammation
· Pain
· Swelling
· Decreased muscle function
· Muscles that feel tender to the touch
· Reduced range of motion
· Muscle fatigue
(08:37)
Outlining some potential risk factors in the development of DOMS including:
· Being new to running
· Overtraining (can produce skeletal muscle cell breakdown creating DOMS)
· Age
· Gender
· Nutrition and Hydration status
(12:38)
FEMALE FACTORS:
- Research is mixed regarding the susceptibility of DOMS in women besides men
- Some research suggests that women may be less susceptible to muscle damage from exercising than their male counterparts due to the influence of the hormone oestrogen
- Other studies show that women are MORE susceptible to muscle damage, BUT that they generally recover faster than men. For example: One study showed that after downhill running it took men 72 hours to recover from DOMS but for women, it took 24 hours only
(15:13)
Highlighting the phytonutrients to be discussed before moving on to discuss each in more detail:
· Curcumin
· Anthocyanins and flavonoids
· Betalain
· Quercetin
· Isothiocyanate
(29:02)
Considering ways of introducing these phytonutrients into a regular food plan to help limit the effects of DOMS including:
Beetroot Juice:
Tart Cherry Juice (or Montmorency Juice)
(36:03)
Focussing on Turmeric and how it could be introduced into the diet regularly to support the effects of DOMS including:
Turmeric tea
Add freshly grated (or powdered) turmeric to scrambled eggs or scrambled tofu
Add some freshly grated turmeric to soups and stews or add to a smoothie
(41:45)
Highlighting foods containing Quercetin and how they could be introduced into the diet:
- Green tea
- Apples
- Peppers
- Blueberries
- Dark green vegetables
(46:04)
ACTION POINT
Take time to reflect on your own experience of DOMS and EIMD and consider WHICH foods or supplements you may need to consider. If therapeutic doses of these phytonutrients would be required then work with a professional to ensure the correct supplements and dosage are prescribed for your needs and goals.
(48:00)
KEY TAKEAWAYS
1) DOMS is classed as a symptom of EIMD (Exercise-Induced Muscle Soreness) and is associated with soreness and discomfort. It typically occurs 24 –72 h following exercise
2) There are many risk factors for the development of DOMS to be mindful of including:
· New to running
· Type of running
· Age
· Gender
· Nutrition and Hydration status
3) Many Phytonutrients found in plant foods have been researched for their antioxidant and anti-inflammatory properties known to help diminish or limit the effects of DOMS caused by EIMD. These phytonutrients include:
· Curcumin
· Anthocyanins and flavonoids
· Betalain
· Quercetin
· Isothiocyanate
Isothiocyanate is “the new kid on the block” so data on this nutrient is limited…but looking promising
4) Including these nutrients in your diet regularly and CONSISTENTLY through your food choices could help “top up” and maintain their levels
5) The foods containing these phytonutrients could easily be incorporated into your daily diet through juices and smoothies or by adding them to salads, soups, stews, casseroles
6) BUT if DOMS and injury are an issue then therapeutic levels of these phytonutrients may be required through supplementation. We highly recommend you work with a practitioner when consider nutritional supplementation to ensure levels are suitable and safe for your needs
Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance
Related Topics:
Nutrition to Solve DOMS
A Focus on Turmeric
FOOD FOR SLEEP
Disclaimer:
The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.
A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com
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Best Wishes and Happy Running!
Karen and Aileen
www.runnershealthhub.com
