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Post Training Muscle Recovery
The pain you experience 12 to 72 hours after a workout is called Delayed Onset Muscle Soreness (DOMS). Read more to discover how to deal with the discomfort.
post training muscle recovery
6/21/2022
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what causes the pain from doms?
does doms mean i have done a good workout?
how can i support my body to repair the damage?
- Magnesium and Calcium: Magnesium is a typical ‘go-to’ for muscle function and repair, but it can’t work effectively without Calcium in a 2:1 ratio (Calcium to Magnesium). For this reason, if you supplement Magnesium, make sure you are also supplementing Calcium.
- Protein: The body uses protein for muscle repair. A protein shake within 30 minutes of finishing your workout will help you avoid DOMS symptoms. If you experience DOMS, extra protein while healing will help quicken the process.
- Hydration: Dehydration can also increase DOMS. Make sure you drink extra water before your workout and continue sipping throughout your training, especially if it is a hot day.
- Increase circulation: Your blood transports the nutrients you consume to your muscle cells so they can rebuild and heal. Anything that increases the circulation to the painful area will help this process occur. Some options are: Applying hot and cold intermittently (10 to 15 minutes each) A warm bath with Epsom salts (a form of Magnesium that absorbs into tissue more readily than ingestion via the mouth) Massage with (or without) essential oils (topical) with a carrier oil (i.e. almond, coconut or olive oil) that contain menthol and stimulating properties (to increase circulation). For example, wintergreen and peppermint. Calming essential oils like copaiba and lavender may help to reduce pain.