Why are Muscles Sore After Exercise?
This soreness, known as delayed onset muscle soreness (DOMS), usually peaks 24-48 hours after exercise and can last for several days. While it can be uncomfortable, muscle soreness is a sign that your muscles are adapting and getting stronger. One of the main reasons this soreness occurs is because exercise causes microscopic damage to muscle fibers, which triggers inflammation and causes pain. This damage is a necessary part of the muscle building process, as the muscles repair themselves and grow stronger in response. Secondly, exercise causes a buildup of lactic acid in the muscles, which can contribute to soreness. Finally, exercise can cause dehydration, which can lead to muscle cramps and soreness.
While muscle soreness is a natural part of the muscle building process, there are several supplements that can help to alleviate the symptoms of sore muscles and promote recovery. Here are some of the most effective supplements for muscle soreness:
Protein Powder
Protein is essential for muscle repair and growth, and consuming protein powder after exercise can help to speed up the recovery process. Whey protein is particularly effective for muscle recovery, as it is quickly absorbed by the body and contains all the essential amino acids needed for muscle repair.
BCAAs
Branch chain amino acids (BCAAs) are a type of amino acid that are particularly effective for muscle recovery. BCAAs help to reduce muscle damage and inflammation, and can also help to reduce muscle soreness after exercise. BCAAs can be found in supplement form, or in foods such as eggs, chicken, and fish.
Creatine
Creatine is a popular supplement for athletes and bodybuilders, as it helps to increase muscle strength and size. It can also help to reduce muscle soreness after exercise, as it helps to reduce inflammation and promote muscle repair. Creatine can be found in supplement form, or in foods such as beef, pork, and fish.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential for overall health, and can also help to reduce muscle soreness after exercise. Omega-3s help to reduce inflammation and promote muscle repair, and can be found in supplement form or in foods such as fatty fish, flaxseed, and walnuts.
Magnesium
Magnesium is an essential mineral that is important for muscle function and recovery. Magnesium can help to reduce muscle soreness after exercise, as it helps to regulate muscle contractions and reduce inflammation. Magnesium can be found in supplement form or in foods such as spinach, almonds, and avocado.
If you need a little more of a boost for recovery, the Performance Drip might be right for you! Give us a call. We would be happy to help. Schedule your appointment today with Navo.