If you’re into fitness and have a good exercise routine, chances are you’re used to regular muscle soreness. Many people think muscle soreness is a sign and reward of a good workout. But it may do the opposite.
Our skeletal muscles are stressed when we exercise, which can cause slight tears in muscle fibers. The torn muscle will be repaired later in the workout, depending on how much pressure it is subjected to. It’s a sign that our body is rebuilding and our muscles are getting stronger. So how could it backfire?
The topic discussed below is delayed onset muscle soreness (DOMS). This phenomenon happens after we exercise, but not always right after. Sometimes DOMS can appear a few days after a workout and cause considerable muscle pain or discomfort. That’s what backfiring muscle soreness is all about. DOMS can cause a reduction in strength, range of motion, and willingness to exercise.
There are a variety of foods and supplements that can help relieve and treat sore muscles. Let’s talk about what foods or supplements they are and their properties.
Vitamin B and C
Some vitamins can help muscle recovery, including vitamins B and C. These water-soluble vitamins play an essential role in reducing muscle soreness. After exercise, vitamin C is thought to promote muscle recovery due to its tissue repair properties and the reduction of oxidative stress in the body. B vitamins have many different effects, but vitamin B6 improves our body’s ability to synthesize nutrients and amino acids. This is very helpful when our bodies need to break down compounds like protein and other foods to fuel our bodies.
turmeric
Turmeric is a natural spice from the ginger family, native to Southeast Asia. Many people take turmeric in supplement form because of its antioxidant and anti-inflammatory properties and joint and muscle protective properties. Curcumin in turmeric is one of the main components of turmeric and plays a vital role in its antioxidant capacity.
Studies have shown that turmeric and curcumin effectively reduce delayed onset muscle soreness and joint inflammation. In a 2015 study of 17 men, the effects of curcumin supplementation on muscle soreness and athletic performance were analyzed. The researchers asked participants to take curcumin supplements two days before the intense leg workouts and three days after.
At 24 and 48 hours after the exercise, the men were tested for their ability to jump on one leg and given questionnaires to assess their pain levels. They found that those who took curcumin supplements performed better on jumping tests and had less muscle soreness.
caffeine
As a stimulant, caffeine can be used to enhance athletic performance. The supplement stimulates the body’s nervous system, which in turn causes the body to react in multiple ways. Caffeine has a variety of effects on the body, including reducing DOMS. A 2013 study showed that consuming caffeine before a workout improves athletic performance and relieves muscle and post-workout soreness associated with DOMS.
Disclaimer: Caffeine should be consumed in moderation, and you should consult a medical professional before consuming it.
cinnamon
Cinnamon is another natural spice commonly used for its distinctive flavor, insulin sensitivity, and antioxidant activity. Cinnamon has various benefits due to its antioxidant activity in the body, including helping to reduce muscle soreness. For example, a 2013 study examined the effect of consuming 3 grams (less than a teaspoon) of ginger, cinnamon, and placebo on muscle soreness in six healthy women. The researchers found that cinnamon relieved muscle soreness better than ginger and placebo groups.
Cherry juice
Cherry juice is another natural remedy for reducing muscle soreness and pain. Tart cherries help curb muscle inflammation caused by stress workouts due to their high antioxidant and anti-inflammatory compounds.
A 2010 study of 54 healthy runners (36 men and 18 women) who ran about 24 kilometers in 24 hours examined the effect of cherry juice intake on post-run muscle pain. The subjects were asked to drink 355mL (about 1.5 cups) of cherry juice twice a day for seven days and then run. They then asked the subjects to rate muscle pain before, during, and after the game. In their study, the researchers found that those who took the tart cherry juice had less muscle pain than those who took a placebo.
Sore muscles can be a product of fitness and a healthy lifestyle, but too much soreness can be counterproductive to your overall health. If you find yourself in excessive pain, try the nutritional supplements mentioned above, as they may effectively reduce DOMS and improve your recovery efficiency.