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Vitamin C helps your body make collagenwhich helps maintain the integrity of your bones, muscles, skin, and tendons 9 Vitamin C is also important for wound healing 9 Therefore, getting enough vitamin C in your diet is a great way to help your body rebuild tissue after an injury.
Moreover, vitamin C has antioxidant and anti-inflammatory properties, which may help speed up your recovery by preventing excessive levels of inflammation Some of the foods highest in vitamin C are citrus fruits, red and yellow bell peppers, dark leafy greens, kiwi, broccoli, berries, tomatoes, mango, and papaya.
Research is mixed on whether vitamin C supplementation can actually improve athletic performance or speed recovery, especially for those already getting enough vitamin C from their diet It may also help prevent excessive inflammation from slowing down your recovery.
After an injury, the first phase of wound healing always involves some inflammation. This inflammatory response is beneficial and needed for proper healing 9.
However, if this inflammation remains too high for too long, it may slow down your recovery 9. One way to prevent excess inflammation from delaying your recovery is to eat enough omega-3 fats.
These fats, which are found in foods such as fish, algae, walnuts, flaxseed, and chia seeds, are known to have anti-inflammatory properties 23 You can also prevent excess or prolonged inflammation by limiting your consumption of omega-6 fats, which are commonly found in corn, canola, cottonseed, soy, and sunflower oils.
Consuming too many omega-6 fats may promote inflammation, especially if your intake of omega-3 fats is low 25 In addition, some studies report that omega-3 supplements may help increase the creation of muscle protein, reduce the loss of muscle during immobilization, and promote recovery from concussions 272829 Therefore, it may be best to increase your omega-3 intake through foods rather than supplements Foods rich in omega-3 fats may help speed up your recovery by helping to prevent excessive or prolonged inflammation.
Limiting your intake of omega-6 fats can also be helpful. Zinc is a component of many enzymes and proteins, including those needed for wound healing, tissue repair, and growth In fact, studies show that not getting enough zinc from your diet can delay wound healing Therefore, consuming zinc-rich foods such as meat, fish, shellfish, pulses, seeds, nuts, and whole grains may help you recover more effectively from an injury.
Some people may be tempted to simply take zinc supplements to ensure they meet their recommendations. But zinc competes with copper for absorption, so receiving high doses of zinc from supplements may increase the likelihood of copper deficiency However, getting enough from your diet is important.
Regularly consuming zinc-rich foods can help speed up wound healing and tissue repair and growth. Calcium is an important component of bones and teeth. Calcium-rich foods include dairy products, leafy greens, sardines, broccoli, okra, almonds, seaweed, and calcium-fortified tofu and plant milks.
Vitamin D serves an equally important function because it helps your body absorb the calcium found in the foods you eat. Together with calcium, it plays an instrumental role in recovery from a bone injury 37 Also, getting enough vitamin D may increase the chances of a good recovery after surgery.
For instance, studies have found that good vitamin D status can enhance strength recovery following an anterior cruciate ligament ACL surgery 3940 Few foods naturally contain vitamin D, but your body can make vitamin D from exposure to the sun.
Those who live in northern climates or spend a limited amount of time outdoors may require supplements to get enough vitamin D 42 Eating enough calcium-rich foods is necessary for proper recovery from fractures.
Getting enough vitamin D can also help. Creatine is a substance naturally found in meat, poultry, and fish. It helps your body produce energy during heavy lifting or high intensity exercise. The human body can also produce about 1 gram of it per day Creatine has become a popular supplement commonly used to increase muscle mass and improve performance in various sports 44 Interestingly, it may also help you recover from an injury One older study reported that creatine supplements enhanced the gain of muscle mass and strength lost during a 2-week immobilization period more than a placebo Another study found that individuals supplementing with creatine lost less muscle in their upper body during a weeklong period of immobilization than those given a placebo.
However, not all studies have found these results 474849 In both studies that showed positive results, participants took the creatine supplement in four doses of 5 grams each day. However, no studies to date have found any serious side effects.
Creatine remains one of the most-studied, safest supplements around, so it may be worth trying Creatine may enhance your recovery by reducing the amount of muscle you lose immediately after your injury.
It may also help you regain muscle more quickly once you go back to training. Glucosamine is a natural substance found in the fluid that surrounds your joints.
Your body naturally produces glucosamine, but you can also increase your levels through supplements. Supplements are generally made from either shellfish shells or fermented corn. Research in people with arthritis suggests that glucosamine may be useful in decreasing joint pain 51 Also, studies in people without arthritis or other joint conditions show that supplementing with milligrams to 3 grams of glucosamine per day may help reduce joint deterioration 535455 Based on these findings, some people take glucosamine supplements to help reduce pain after joint and bone injuries.
However, more research is needed before strong conclusions can be made. Glucosamine supplements may pose a risk to people who are allergic or sensitive to shellfish, those who have asthma, and those taking diabetes medications or warfarin.
If you fall into any of these categories, talk with your doctor before trying glucosamine In addition to getting enough calcium and vitamin D, good intakes of the following nutrients may contribute to a speedier recovery from bone fractures:.
Those recovering from bone fractures should consume foods rich in these nutrients daily, if possible. The nutrients described above are necessary for the health of your bones.
Therefore, getting enough of them may help you recover from a fracture more quickly. While not all of them are under your influence, you likely have some control over the nutrients you provide your body. Therefore, regularly consuming the foods and supplements mentioned in this article is one way you can speed up your recovery.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Your intercostal muscles lie between your ribs.
A strain in this area can cause pain and difficulty breathing. Here's how to treat it. A sprained toe refers to a toe with a torn ligament.
: Antioxidant supplements for exercise recovery| References | These included cherry juice, pomegranate juice, vitamins C and E, black tea extract and others in various doses. The review included 1, participants, nearly nine out of ten of these were male and most participants were recreationally active or moderately trained. The age range of the participants varied from 16 to 55 years. Although we found antioxidant supplementation may very slightly reduce muscle soreness in the first three days after exercise, these reductions were so small, it was unlikely they made any difference at all. So ultimately, we found that high dose antioxidant supplementation — in excess of the normal recommended daily dose for antioxidants — does not appear to reduce muscle soreness after exercise. Of the studies we looked at, only nine reported on adverse effects. Two of these found some people who took antioxidants experienced gastrointestinal distress — such as diarrhoea, indigestion and bloating. On top of our findings, more recently, there has been an emergence of studies showing that chronic antioxidant supplementation may actually be counterproductive. For instance, it has been shown that antioxidant supplements may delay healing and recovery from exercise , hinder adaptations to training , and may even increase mortality. Taking all of this into consideration, the main take home message is to steer clear of antioxidants supplements and save your money. Instead, just try and move more, exercise regularly, and eat a balanced diet that includes at least five or more portions of rainbow coloured fruits and vegetables. Because for now at least, there is no quick fix to easing muscle soreness after exercise. In fact, it seems muscle soreness is an important part of the recovery process and can help to make your muscles stronger and bigger over time. And that will ultimately help to make you fitter and stronger in the long run. Menu Close Home Edition Africa Australia Brasil Canada Canada français España Europe France Global Indonesia New Zealand United Kingdom United States. Edition: Available editions Europe. Become an author Sign up as a reader Sign in. Mayur Ranchordas , Sheffield Hallam University. Author Mayur Ranchordas Senior Lecturer and Sport Nutrition Consultant, Sheffield Hallam University. Football Exercise Cycling Tour de France Antioxidants Supplements Fitness Health Workout. So now you know that you want your muscles to go through the natural processes of inflammation and oxidation in order for them to recover properly; and therefore, a balanced amount of oxidation and inflammation is your friend. You may have heard or tried taking antioxidant supplements like vitamins C or E. But what is the scientific evidence that this works to reduce muscle recovery time? On one hand, vitamin supplements can be a good source of nutrients, as long as you take them as directed i. On the other hand, there is conflicting evidence as to whether supplementing with vitamin C actually helps with EIMD. Some studies show benefit, some show no effect, while others show longer recovery times. In terms of vitamin E, one review of many studies showed that high doses of vitamin E supplementation may even increase the risk of death. Even though both vitamins C and E are in fact essential vitamins that are also antioxidants, the science of supplementing with them for EIMD does not show much evidence that they help with muscle recovery. And some research suggests they may be detrimental at high doses. Several clinical studies of flavonoid non-vitamin antioxidants supplements like quercetin and resveratrol showed no improvements in muscle recovery. Antioxidant foods and drinks, on the other hand, are a different story! Many studies show that eating a variety of antioxidant-rich fruits and vegetables contributes to overall health much more than taking isolated nutrients in a supplement. Some of the richest sources of antioxidant fruits include brightly-coloured plants. Or even tart cherry juice, pomegranate, or black currant nectar. In fact, some antioxidant benefits of fruit juices seem to go above and beyond the amount of vitamin C they contain. A few studies have shown improved muscle recovery after drinking tart cherry juice. Benefits include speeding recovery time, reducing inflammation and loss of muscle strength, as well as reducing pain after distance running. So, the antioxidant-containing foods that seem to help reduce EIMD symptoms are berries, cherries, currants and their juices. We know that the antioxidant status of the blood can increase within one hour of eating wild blueberries. Most of the studies that showed benefits had people eat or drink their fruits for days before their exercise, as well as on the day of. Some even had participants continue for several days afterwards. Blueberries have been shown to speed muscle recovery when eaten both before AND after strenuous exercise. Even consider making them a regular part of your daily diet. Close GL, Ashton T, Cable T, Doran D, Holloway C, McArdle F, MacLaren DP. Ascorbic acid supplementation does not attenuate post-exercise muscle soreness following muscle-damaging exercise but may delay the recovery process. Br J Nutr. Connolly DA, Lauzon C, Agnew J, Dunn M, Reed B. The effects of vitamin C supplementation on symptoms of delayed onset muscle soreness. J Sports Med Phys Fitness. Dragsted LO, Pedersen A, Hermetter A, Basu S, Hansen M, Haren GR, Kall M, Breinholt V, Castenmiller JJ, Stagsted J, Jakobsen J, Skibsted L, Rasmussen SE, Loft S, Sandström B. The 6-a-day study: effects of fruit and vegetables on markers of oxidative stress and antioxidative defense in healthy nonsmokers. Am J Clin Nutr. Guarnieri S, Riso P, Porrini M. Orange juice vs vitamin C: effect on hydrogen peroxide-induced DNA damage in mononuclear blood cells. Hutchison AT, Flieller EB, Dillon KJ, Leverett BD. Black Currant Nectar Reduces Muscle Damage and Inflammation Following a Bout of High-Intensity Eccentric Contractions. J Diet Suppl. doi: Epub Aug Islam MA, Alam F, Solayman M, Khalil MI, Kamal MA, Gan SH. Dietary Phytochemicals: Natural Swords Combating Inflammation and Oxidation-Mediated Degenerative Diseases. Oxid Med Cell Longev. Epub Sep Kay CD, Holub BJ. The effect of wild blueberry Vaccinium angustifolium consumption on postprandial serum antioxidant status in human subjects. Keul KS, Perrier ET, Elliot DL, Chesnutt JC. Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial. J Int Soc Sports Nutr. Laupheimer MW, Perry M, Benton S, Malliaras P, Maffulli N. Resveratrol exerts no effect on inflammatory response and delayed onset muscle soreness after a marathon in male athletes. Transl Med UniSa. eCollection Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage. Miller ER 3rd, Pastor-Barriuso R, Dalal D, Riemersma RA, Appel LJ, Guallar E. Meta-analysis: high-dosage vitamin E supplementation may increase all-cause mortality. Ann Intern Med. Epub Nov Rabello de Lima CL, Oliveira Assumpção C, Prestes J, Sérgio Denadai B. Nutr Hosp. Doi: Sousa M, Teixeira VH, Soares J. Dietary strategies to recover from exercise-induced muscle damage. Int J Food Sci Nutr. Epub Nov 4. I would love to hear them. My favourite place to connect is on Instagram. |
| Which Vitamins Help Aid Muscle Recovery? | And this is why so many people swear by antioxidants — such as cherry juice or pomegranate juice — after a workout. Some people also take antioxidant supplements to improve their general health or protect against certain cancers but the scientific evidence for this is poor. And similarly, our recent analysis of the existing scientific literature found similar results. We recently published a Cochrane review which included 50 studies looking at the link between antioxidant use and reduced muscle soreness. And we discovered that there is no solid evidence that antioxidants works. Muscle soreness typically occurs following unaccustomed or intense exercise and usually peaks two days afterwards. These range from a number of different techniques, including whole body cryotherapy — which involves getting exposure to extremely cold temperatures for several minutes in a special chamber where temperatures can range from to °C. Then there is also the use of compression garments and massage , as well as antioxidant supplementation. Some athletes also strategically take antioxidant supplements to accelerate recovery during periods of intense competition rather than taking them every day. In professional football for example, when there can often be periods of fixture congestion a team may play three matches in an eight day period , dietary antioxidants are used to reduce inflammation and muscle soreness. The belief is this will allow the players to recover more quickly in preparation for the next match. Similarly, in professional cycling, a Tour de France rider may take antioxidant supplements to accelerate recovery after each stage. Our recent review compared high-dose antioxidant supplementation with a placebo a dummy pill or drink with no antioxidant. Various antioxidants were used in the studies ranging from single vitamins to extracts and juices. These included cherry juice, pomegranate juice, vitamins C and E, black tea extract and others in various doses. The review included 1, participants, nearly nine out of ten of these were male and most participants were recreationally active or moderately trained. The age range of the participants varied from 16 to 55 years. Although we found antioxidant supplementation may very slightly reduce muscle soreness in the first three days after exercise, these reductions were so small, it was unlikely they made any difference at all. So ultimately, we found that high dose antioxidant supplementation — in excess of the normal recommended daily dose for antioxidants — does not appear to reduce muscle soreness after exercise. Of the studies we looked at, only nine reported on adverse effects. Similarly, athletes participating in training sessions that involve the completion of repeated sprints 6—30 s and repeated high-intensity interval training bouts may consider supplementing with polyphenols as improvements during training may translate to sporting performance although this remains to be experimentally demonstrated. Whilst research supports the use of polyphenols in conjunction with high-intensity training, there is currently a lack of evidence to support its use in conjunction with resistance training. Consumption of g blueberries, g blackcurrants or g Montmorency cherries would approximately provide this dose [ 3 ]. In summary, there is growing evidence that acute and chronic supplementation with fruit-derived polyphenols may enhance exercise performance, with the mechanisms most likely to be related to antioxidant and vascular effects. However, this research is at an early stage and more work is required to optimise dosing strategies and to determine the specific modes, intensities and durations of exercise for which ergogenic effects may be achieved. There is a larger body of evidence that suggests that chronic polyphenol consumption enhances recovery from intensive exercise. More research is still required to identify the optimal dose and blend of polyphenols to support recovery, and ideally future studies will measure processes within muscle as well as plasma phenolic concentrations so that the specific bioactive compounds and the mechanisms of action can be identified. Duthie GG, Gardner PT, Kyle JAM. Plant polyphenols: are they the new magic bullet? Proc Nutr Soc. Article CAS PubMed Google Scholar. Oracz J, Zyzelewicz D, Nebesny E. The content of polyphenolic compounds in cocoa beans Theobroma cacao L. Crit Rev Food Sci Nutr. Rothwell JA, Medina-Remon A, Perez-Jimenez J, Neveu V, Knaze V, Slimani N, et al. Effects of food processing on polyphenol contents: a systematic analysis using Phenol-Explorer data. Mol Nutr Food Res. Niether W, Smit I, Armengot L, Schneider M, Gerold G, Pawelzik E. Environmental growing conditions in five production systems induce stress response and affect chemical composition of cocoa Theobroma cacao L. J Agric Food Chem. Hidalgo M, Sanchez-Moreno C, de Pascual-Teresa S. Flavonoid-flavonoid interaction and its effect on their antioxidant activity. Food Chem. Article CAS Google Scholar. Day AJ, Canada FJ, Diaz JC, Kroon PA, McLauchlan R, Faulds CB, et al. Dietary flavonoid and isoflavone glycosides are hydrolysed by the lactase site of lactase phlorizin hydrolase. FEBS Lett. Gee JM, DuPont MS, Day AJ, Plumb GW, Williamson G, Johnson IT. Intestinal transport of quercetin glycosides in rats involves both deglycosylation and interaction with the hexose transport pathway. J Nutr. Crozier A, Del Rio D, Clifford MN. Bioavailability of dietary flavonoids and phenolic compounds. Mol Aspects Med. de Ferrars RM, Czank C, Zhang Q, Botting NP, Kroon PA, Cassidy A, et al. The pharmacokinetics of anthocyanins and their metabolites in humans. Br J Pharmacol. Article CAS PubMed PubMed Central Google Scholar. Kay CD, Pereira-Caro G, Ludwig IA, Clifford MN, Crozier A. Anthocyanins and flavanones are more bioavailable than previously perceived: A review of recent evidence. In: Doyle MP, Klaenhammer TR, editors. Annual Review of Food Science and Technology, Vol 8. Palo Alto, USA: Annual Review Inc; Decroix L, Tonoli C, Soares DD, Descat A, Drittij-Reijnders MJ, Weseler AR, et al. Acute cocoa flavanols intake has minimal effects on exercise-induced oxidative stress and nitric oxide production in healthy cyclists: a randomized controlled trial. J Int Soc Sports Nutr. Davison G, Callister R, Williamson G, Cooper KA, Gleeson M. 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Wang Y, Chung SJ, Song WO, Chun OK. Estimation of daily proanthocyanidin intake and major food sources in the US diet. Close GL, Hamilton DL, Philp A, Burke LM, Morton JP. New strategies in sport nutrition to increase exercise performance. Yfanti C, Akerstrom T, Nielsen S, Nielsen AR, Mounier R, Mortensen OH, et al. Antioxidant supplementation does not alter endurance training adaptation. Merry TL, Ristow M. Do antioxidant supplements interfere with skeletal muscle adaptation to exercise training? Nogueira L, Ramirez-Sanchez I, Perkins GA, Murphy A, Taub PR, Ceballos G, et al. Gliemann L, Schmidt JF, Olesen J, Bienso RS, Peronard SL, Grandjean SU, et al. Resveratrol blunts the positive effects of exercise training on cardiovascular health in aged men. Gliemann L, Olesen J, Bienso RS, Schmidt JF, Akerstrom T, Nyberg M, et al. Resveratrol modulates the angiogenic response to exercise training in skeletal muscles of aged men. Olesen J, Gliemann L, Bienso R, Schmidt J, Hellsten Y, Pilegaard H. Exercise training, but not resveratrol, improves metabolic and inflammatory status in skeletal muscle of aged men. Scribbans TD, Ma JK, Edgett BA, Vorobej KA, Mitchell AS, Zelt JGE, et al. Resveratrol supplementation does not augment performance adaptations or fibre-type-specific responses to high-intensity interval training in humans. Romain C, Freitas TT, Martinez-Noguera FJ, Laurent C, Gaillet S, Chung LH, et al. Supplementation with a polyphenol-rich extract, TensLess R , attenuates delayed onset muscle soreness and improves muscle recovery from damages after eccentric exercise. Phytother Res. Download references. This paper is part of a supplement supported by the Gatorade Sports Science Institute GSSI. The supplement was guest edited by Lawrence L. Spriet, who attended a meeting of the GSSI Expert Panel in October and received honoraria from the GSSI, a division of PepsiCo, Inc. He received no honoraria for guest editing the supplement. Spriet suggested peer reviewers for each paper, which were sent to the Sports Medicine Editor-in-Chief for approval prior to being approached. |
| Vitamins for Muscle Recovery | Reactive oxygen and nitrogen species as intracellular signals in skeletal muscle. My mission is to help the next generation of athletes optimize their nutrition so they can optimize their performance. Buckley JD, Thomson RL, Coates AM, Howe PR, DeNichilo MO, Rowney MK. For example, in professional football, when there is a period of fixture congestion, a team may play three matches in an eight day period e. There is some empirical evidence to support this view, since supplementation with antioxidants such as N -acetyl cysteine [ 60 , 61 , 62 ] has been shown to improve exercise performance. |
| Antioxidants Don’t Ease Muscle Soreness After Exercise | CAS Google Scholar Chatterjee A, Yasmin T, Bagchi D, Stohs SJ. improved oxygen extraction in the exercising muscle presumably coupled with better spatial distribution of muscle perfusion. All six participants in the antioxidant group of one trial had diarrhoea and four of these also had mild indigestion; these are well-known side effects of the particular antioxidant used in this study. Interestingly, it may also help you recover from an injury Gandevia SC. Such processes will be particularly important contributing factors to the initial damage induced by high-intensity prolonged activities that do not involve eccentric muscle actions. tournament play, multiple sport events, military or occupational scenarios. |
Antioxidant supplements for exercise recovery -
common or infrequent. of delayed-onset muscle soreness after engaging in strenuous physical activities. The Cochrane review Cochrane Reviews are systematic reviews. includes 50 studies, all comparing high-dose antioxidant supplementation with a placebo An intervention that appears to be the same as that which is being assessed but does not have the active component.
For example, a placebo could be a tablet made of sugar, compared with a tablet containing a medicine. a dummy pill or drink with no antioxidant. The type and dose of antioxidant varied, but all were higher than the recommended daily amount, and the type of exercise also varied but was enough to cause muscle soreness.
Of the people taking part in the studies, almost nine out of ten were male, and their ages ranged from 16 to Most were recreationally active or moderately trained.
Dr Mayur Ranchordas, Senior Lecturer in Sport and Nutrition and Exercise Metabolism at Sheffield Hallam University, who was the lead author of this review, explains:. However, these reductions were so small that they were unlikely to make any difference.
This remains uncertain, as only nine studies reported on this and the evidence quality The certainty or quality of evidence is the extent to which we can be confident that what the research tells us about a particular treatment effect is likely to be accurate.
Concerns about factors such as bias can reduce the certainty of the evidence. Evidence may be of high certainty; moderate certainty; low certainty or very-low certainty.
Cochrane has adopted the GRADE approach Grading of Recommendations Assessment, Development and Evaluation for assessing certainty or quality of evidence. Enjoy your pomegranate juice, but know that antioxidant supplementation does not appear to reduce muscle soreness after exercise.
Join in the conversation on Twitter with JoeCostelloPhD CochraneUK SarahChapman30 or leave a comment on the blog. Ranchordas MK , Rogerson D , Soltani H , Costello JT. Antioxidants for preventing and reducing muscle soreness after exercise. Cochrane Database of Systematic Reviews In systematic reviews we search for and summarize studies that answer a specific research question e.
DOI: Cochrane, News [online]. Taking antioxidant supplements to reduce muscles soreness after exercise could have almost no effect, according to a new Cochrane Review [press release].
Sarah's work as a Knowledge Broker at Cochrane UK focuses on sharing Cochrane evidence through social media, including Evidently Cochrane blogs, with a particular interest in making evidence quick and easy for patients and others making health choices, and healthcare professionals, to understand and use.
She is a Patient Ambassador for the COACH trial, a randomised trial to compare cochlear implants and hearing aids for people who hear slightly more than the current eligibility threshold for a cochlear implant.
She is also a former Registered General Nurse. Antioxidants: can they really reduce muscle soreness after exercise? by Sarah Chapman is licensed under a Creative Commons Attribution-NoDerivatives 4.
The researchers found that high dose antioxidant supplementation, thus in excess of the normal recommended daily dose for antioxidants, does not appear to reduce muscle soreness early on after exercise or at one, two, three or four days after exercise. At all times, the slight differences in the average pain scores found for participants taking supplements compared with those taking placebos were smaller than the difference that people would consider important or even notice.
Only nine studies reported on adverse effects and only two found adverse effects. The evidence for muscle soreness is considered to be 'moderate' or 'low' quality. This was mainly because the majority of studies had aspects that could have affected the reliability of their results and in some cases because of variation in the results of the studies.
Dr Mayur Ranchordas, senior lecturer in sport and nutrition and exercise metabolism at Sheffield Hallam said: "Many people take antioxidant supplements or antioxidant-enriched foods before and after exercise in the belief that these will prevent or reduce muscle soreness after exercise.
For example, in professional football, when there is a period of fixture congestion, a team may play three matches in an eight day period e.
Premier League fixtures Saturday to Saturday separated by a mid-week Champions League fixture , dietary antioxidants could be strategically used to reduce inflammation and muscle soreness.
This would allow the players to recovery more quickly in preparation for the next match. In professional cycling, a Tour de France rider may take antioxidant supplements to accelerate recovery after each stage, in order to recover more quickly for the following day's stage.
Our review found that antioxidant supplementation may very slightly reduce muscle soreness in the first three days after exercise, however, these reductions were so small that they were unlikely to make any difference.
It usually peaks one to four days after exercise.
Fortunately, exerrcise foods and Antioxidant supplements for exercise recovery may help reduce the amount of time Antioxidant supplements for exercise recovery wupplements needs to recover from a sports injury. This article exerciae 14 foods and supplements you can consider supplemments to your diet to Accelerated weight loss you Plant-based diet from an injury more quickly. Exercide out can occasionally leave you with sore muscles, especially if you use your body in a new way, like trying a new sport or increasing the intensity or duration of an activity your body is used to. Eccentric contractions such as the lowering portion of a biceps curlduring which your muscles lengthen while under tension, can also lead to soreness 1. Soreness after working out, also known as delayed onset muscle soreness DOMSis believed to be caused by microdamage to muscle fibers and inflammation.
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