Delayed Onset Muscle Soreness (DOMS) or the soreness you get after a hard workout in the gym is a love-hate relationship. Micro tears in the muscle cause this discomfort, and result in these muscles growing back stronger. Taking rest days between hard workouts is important for your muscles to recover, to reduce feelings of DOMS, and for you to see results.

There are some nutrition strategies which may help reduce the uncomfortable feelings associated with DOMS.

1. Omega-3 Fats

This polyunsaturated fat has anti-inflammatory properties which help reduce DOMS. Research suggests that taking omega-3 fat after high intensity eccentric resistance training may significantly delay feelings of DOMS. Doses of 1.8-3g a day of omega-3 fat appear to help reduce DOMS.

Aiming for a food-first approach is best as whole food not only gives your body omega-3 fat but also complete protein to help your muscles recover. Aim to include fatty fish like salmon. A 100g serve of salmon provides between 707mg and 1.53mg of omega-3 fat. Safcol Seafood provides a range of ethically sourced, quality salmon. Click on the recipes tab for ideas on tasty salmon meals.

2. Bromelain

Pineapple contains an enzyme called bromelain. This enzyme has anti-inflammatory effects and may reduce soreness associated with DOMS. Including pineapple as a regular part of your diet may help to promote muscle tissue growth and repair of damage and optimise immune system functioning.

3. Curcumin

Curcumin is the active ingredient in the spice turmeric. Curcumin helps reduce DOMS by switching off an activator of inflammation in your body called nuclear factor kappa B (NF-kB). Curcumin also deactivates inflammatory cytokines, which are signals that promote inflammation. Taking 150-1500mg as a single dose or over two to three doses throughout the day appear to be effective in reducing DOMS. It is recommended to take the supplement before training and then afterwards. Taking curcumin up to three to four days after a workout is still effective in reducing DOMS.

4. Coffee

Caffeine reduces DOMS by blocking adenosine receptors which calm your body down. Caffeine also helps you feel ready for action, and reduces tiredness. Including 3-5mg/kg of caffeine appears to be effective at reducing DOMS.

5. Tart Cherry Juice

Drinking tart cherry juice for ten days before an intense strength training session and afterwards for up to 48 hours can help reduce DOMS. Tart cherry juice appears to recuse the pain associated with DOMS and increases your recovery rate after a workout.

Take home message

DOMS is part of creating results, but you may not have to suffer the feeling as often or for as long. Try these nutrition additions alongside your training as they may make a significant difference to your recovery rate and to the discomfort associated with DOMS.

References:

1. Finding omega-3 fats in fish: Farmed versus wild https://www.harvard.edu/blog/finding-omega-3-fats-in-fish-farmed-versus-wild-201512238909
2. Visconti LM, Cotter JA, Schick EE, Daniels N, Viray FE, Purcell CA, Brotman CBR, Ruhman KE, Escobar KA. Impact of varying doses of omega-3 supplementation on muscle damage and recovery after eccentric resistance exercise. Metabol Open. 2021 Oct 3;12:100133. doi: 10.1016/j.metop.2021.100133. PMID: 34693240; PMCID: PMC8515381.
3. Braun B. Attenuation of contraction-induced skeletal muscle injury by bromelain. Med Sci Sports Exerc. 1992 Jun;24(6):733-4. PMID: 1602948.
4. Walker JA, Cerny FJ, Cotter JR, Burton HW. Attenuation of contraction-induced skeletal muscle injury by bromelain. Med Sci Sports Exerc. 1992;24(1):20-25.