Working out in the gym and the day after the two completely different experiences. When you’re working out, it is easy to feel like Superman, feel invincible and give it your all, but the day after is when muscle soreness catches up with you and you feel the complete opposite of Superman, you have insane amounts of muscle soreness and simple tasks like lifting your arm and moving about becomes a very difficult task.
The muscle soreness that you experience the day after your workout is known as delayed onset muscle soreness or DOMS for short. This can sometimes last for a couple of days or even up to a week depending on how good your nutrition is.
Good nutrition, sleep and plenty of rest can help reduce DOMS, to further enhance your recovery and make sure your muscles are ready for your next workout there are three supplements that can help dramatically increase your recovery and reduce DOMS. Below we will have a look at these supplements.
Fish oil is an excellent supplement that has many benefits from helping you have a healthy heart to improve your joint and bone health.
Fish oil can help reduce muscle soreness because it has anti-inflammatory properties. Muscle soreness is usually due to high amounts of inflammation in the muscle if you can reduce this, the less soreness you will experience.
The reason why fish oil works great as an anti-inflammatory supplement is because it has EPA and DHA, these are essential fatty acids that offer numerous benefits to the human body.
In recent studies, fish oil supplementation was shown to reduce muscle swelling, reduce pain as well as providing a greater range of motion due to there being less pain in the muscles and joints.
Branched-Chain Amino Acids
Branched-chain amino acids are mainly known as a supplement for building muscle, but they also work great reducing muscle soreness. They help reduce muscle soreness by helping to reduce recovery time between workouts.
Branched-chain amino acids supply your body with very important amino acids known as leucine, isoleucine and valine. These amino acids help reduce muscle breakdown which is caused by working out and speeds up the muscle building process. By speeding up the muscle building process, there will be a good chance that your muscles will be fully recovered, soreness free and ready for your next session.
If you can get your muscles to recover faster, inflammation reduces quicker, which leads to less soreness, more muscle growth.
This supplement has emerged as an important aid for exercise recovery. L-Carnitine can help reduce muscle soreness by decreasing the accumulation of ammonia and helping to increase blood flow whilst exercising as well as after you finished your workout.
Blood flow is extremely important for recovery as it pumps fresh blood into your muscles, fresh blood contains important nutrients which can help reduce soreness and improve your body’s ability to build muscle. This supplement will help to optimize the post workout tissue repair process.
Not only does this supplement help reduce muscle soreness, but it also has fat burning properties to help you burn more fat whilst exercising.
If you are finding that your muscles are extremely sore after your workout and finding it a struggle to get out of bed the day after your workout, you may want to consider the supplements above. However, before you do buy any of these supplements, make sure your nutrition is good and you are getting plenty rest whenever you can. If those two are not in check, then you may not see the full potential of the supplements above to help speed up recovery and reduce muscle soreness.