Sports nutrition isn’t as simple as fueling up for a big game or even being in the right headspace before a workout; it’s a critical part of keeping your body in top shape and ready for action. Let’s dive into how the right nutrition can make a big difference in managing some of the common issues and concerns experienced by people of all fitness levels.
Delayed onset muscle soreness (DOMS) is a common phenomenon experienced by people of all skill levels participating in unfamiliar or challenging bouts of exercise. Characterized by muscle pain, stiffness, and tenderness, DOMS typically manifests 24 to 72 hours post-exercise and is thought to result from damage to muscle fibers. This damage triggers an inflammatory response, leading to the sensation of soreness and discomfort. While DOMS is a natural part of the body’s process – enabling muscles to recover and strengthen – it can temporarily impact performance, mobility, and the desire to continue being physically active. Proper nutrition, hydration, and recovery strategies are essential in managing DOMS and facilitating optimal muscle repair and growth.
Step One: Electrolytes
One of the nutritional strategies that can help to reduce the impact of DOMS is ensuring you are adequately hydrated before, during, and after a workout. The best way to do that is by consuming electrolytes, which play multiple roles in the body: fluid balance, the movement of water in and out of cells, cellular function, the flow of nutrients into and waste out of cells, nerve and muscle function, and finally thermoregulation. Some of the best sources of electrolytes are those bound to glycerophosphates. Bonding electrolytes such as sodium, magnesium, and calcium with glycerophosphates come with added benefits, such as increased solubility (and therefore absorption), improved mouthfeel, and improved overall palatability.
Step Two: Amino Acids and Muscle Recovery
Another strategy for reducing some of the symptoms of DOMS is making sure to consume adequate protein levels, which is essential for muscle repair and growth. Proteins provide amino acids necessary for rebuilding muscle fibers damaged during exercise. Studies suggest that consuming 20-30 grams of protein within 30 mins – 2 hours post-exercise can significantly reduce DOMS and enhance muscle recovery.
In addition to regular protein intake, a strategy that people have employed is directly consuming amino acids. Amino acids are more rapidly absorbed by the body compared to whole proteins, which need to be broken down into amino acids first. This quick availability can be beneficial for immediate muscle repair and recovery after intense physical activity. Amino acids are also easier on the digestive system compared to whole proteins, a benefit that can be advantageous for individuals with digestive issues or those who need rapid nutrient uptake without gastrointestinal discomfort. Finally, amino acid supplements allow for targeted supplementation, which can be beneficial for addressing particular deficiencies or achieving specific physiological effects. A new example of an amino acid supplement is Maltor™, a patent pending Taurine-L-Malic Acid complex. MalTor has been clinically studied for its ability to reduce muscle soreness, and therefore increasing the intensity and frequency of subsequent workouts, by improving the pain threshold experienced after exercise.
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Active individuals, whether they be athletes or weekend warriors, should prioritize their nutritional intake to support their training regimens and overall health, ensuring they can perform at their best while minimizing the risk of injury and prolonged recovery times.
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