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How To Reduce DOMS With Nutrition (Muscle Soreness) | Nutritionist Explains... | Myprotein
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Jan 30, 2025
An expert dietitian explains how your nutrition can improve and potentially even prevent DOMS. Whether you're new to the gym or a well-trained athlete, you probably will have experienced delayed onset muscle soreness, AKA DOMS. In short, this is the pain and stiffness experienced between 24 to 48 hours following a session that was perhaps different to your normal style of training or more intense they can last a varying amount of time, with most experiencing the symptoms of DOMs for up to three days to a week. Elle Kelly, our specialist eating disorder and sports dietitian, tells us which supplements and nutrition will help to combat DOMS. Follow Elle on IG: ellekellynutrition Chapters: 00:00 - What is DOMS? 00:34 - Why do we get DOMS? 01:03 - Importance of nutrition 02:11 - Protein 03:22 - Caffeine 05:16 - Omega 3 07:13 - DOMs are part of exercising 07:50 - Any more DOMS questions? *********************************
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0:00
whether you're new to the gym or a
0:01
well-trained athlete you probably will
0:03
have experienced delayed onset muscle
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soreness AKA Doms
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my name is Elle specialist eating
0:12
disorder and sports dietitian and I'm
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going to explain how your nutrition can
0:16
improve and potentially even prevent
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dumbs so Doms refers to the pain and
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stiffness experience between 24 to 48
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hours following a session that was
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perhaps different to your normal style
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of training or more intense they can
0:28
last a varying amount of time with most
0:30
experiencing the symptoms of Doms for up
0:32
to three days to a week the mechanisms
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for Doms are unclear but are thought to
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be associated with inflammation of the
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area whilst inflammation can lead to
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soreness it's also required for muscle
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protein synthesis which supports muscle
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growth and repair so a little discomfort
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is to be expected every now and then
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when you're progressing in your training
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a lot of nutritional strategies have
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been proposed to help reduce the
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incidence and the effect of dumbs with
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an abundance of studies finding that
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certain nutrition interventions can be
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effective in reducing dams in both
1:00
athletes and recreational gymgars before
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I dive into what these nutrients are I
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cannot stress enough that no nutrient or
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supplement will promote optimal recovery
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unless your overall nutrition is right
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in the first place fueling sufficiently
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staying hydrated taking enough rest and
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managing sleep and stress appropriately
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are of utmost importance if any of these
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factors are out of place the addition of
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specific Foods or supplements is
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unlikely to be effective supplements
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should be seen as the icing on the cake
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under fueling and or over training can
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increase the likelihood of Doms
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developing but poor recovery nutrition
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can also influence us the goal of
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post-training nutrition is to support
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recovery and this means providing the
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body with adequate nutrition to
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replenish glycogen stores and promote
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the repair and growth of muscles
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inadequate nutrition especially if
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you're training intensely can lead to
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fatigue and slow down the recovery
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process which can result in increased
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muscle soreness and consequently reduced
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performance in following training
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sessions you can check out the other
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video we have which explains all things
2:00
post-workout nutrition right here if
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you'd like more guidance in this area so
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let's look at the nutrients and
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supplements that can help in minimizing
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your risk of Doms and maximizing your
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sessions number one protein we know that
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Doms occurs as a result of muscle fibers
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tearing and that protein is the key
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nutrient involved in repairing these
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tissues following exercise our body is
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in a constant state of muscle protein
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breakdown and repair but the rates of
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breakdown exceeds the rate of repair
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during exercise which is why there is an
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increased importance on protein to
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support recovery following training out
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of all micronutrients protein is the one
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that we cannot store in the body and
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this is why it is important for protein
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to be consumed at regular intervals
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throughout the day the quantity of
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protein consumed is not only important
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in recovery but also the quality a
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specific amino acids have displayed
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important roles in muscle growth and
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recovery for example three to four grams
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of leucine is required to stimulate
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muscle protein synthesis this can be
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easily obtained through animal protein
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sources such as whey protein milk yogurt
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and chicken leucine is an essential
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amino acid meaning that we must obtain
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it through food a multitude of studies
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suggests that approximately 20 to 40
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grams of high quality protein is
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sufficient to maximally stimulate muscle
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protein synthesis post-workout this
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looks like one to two scoops of my
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protein impact way which provides 20
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grams of high quality protein per scoop
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number two caffeine caffeine is well
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known for its ability to improve
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alertness and decrease fatigue in the
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average person which makes it a popular
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choice for many individuals pre-workout
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stack but when caffeine is consumed in
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either supplement form or as a drink
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following exercise it has also been
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associated with an improved recovery in
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both athletes and non-athletes multiple
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Studies have demonstrated that caffeine
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can significantly decrease the degree of
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muscle soreness following exercise a
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study by hurliad Al in 2013 suggested
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that intakes of five milligrams of
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caffeine per kilogram body weight one
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hour prior to exercise and within the 24
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hours following showed a decrease in
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Dums between two and three days after
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exercise compared to the placebo the
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proposed mechanism for this is that
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caffeine is an adenosine receptor
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antagonist adenosine is involved in pain
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transmission and sensitization and when
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caffeine works on its receptors it may
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reduce dams by deactivating the
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perception of pain a more recent study
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identified that ingestion of six
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milligrams of caffeine per kilogram of
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body weight post-exercise appear to
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accentuate dams in both female and male
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athletes five to six milligrams of
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caffeine per kilogram body weight looks
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like 350 to 420 milligrams for a 70 kilo
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person it is worth mentioning that
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caffeine tolerance really varies among
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people with many not tolerating caffeine
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at all and caffeine does not have the
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nicer side effects when it's not
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tolerated it can lead to shakes
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increased anxiety and you can find it
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hard to concentrate dosage is greater
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than 10 milligrams of caffeine per
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kilogram body weight are considered
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dangerous so please take care when
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you're experimenting with dosages to
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find out what works for you you can take
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caffeine in tablet form or you can get
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it through pre-workouts coffee energy
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drinks and small amounts are found
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naturally in some foods like dark
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chocolate my protein pre-worker contains
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300 milligrams of caffeine per serving
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and a standard coffee can vary between
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40 to 60 milligrams and 200 milligrams
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number three
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omega-3 Dom's occurs due to inflammation
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which takes place when the immune cells
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are recruited into the muscle area that
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is become damaged inflammation is not
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necessarily a bad thing although it can
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promote soreness inflammation also
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encourages muscle protein synthesis to
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occur which is why a little bit of Doms
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is to be expected when you're increasing
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your strength and progressing in the gym
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omega-3 fatty acids regulate
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inflammation within the body and can
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provide protective effects against
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certain health conditions as well as
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being seen to improve Doms omega-3 fatty
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acids are associated with improving our
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cholesterol levels and having other
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positive cardiovascular effects as well
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as being really important for brain
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development and optimal functioning
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there are three main omega-3 fatty acids
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ala EPA and DHA ala is found in
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plant-based foods like walnuts and chia
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seeds as well as their oils and olive
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oil now without going into too much
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detail ala must be converted into EPA
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and DHA in the body in order for it to
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be beneficial for functions other than
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simply providing energy however our
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bodies are not greatly efficient at this
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so only a small amount of EPA or DHA is
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actually gained through this conversion
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process ala is typically one of the most
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common omega-3 fatty acids in our diet
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which is why it is encouraged to include
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oily fish in our diets twice per week as
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these contain more bioavailable sources
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of Omega-3 or take a supplement if
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you're not a fan of oily fish or are
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vegan Studies have shown that Omega-3s
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can reduce the incidence and severity of
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Doms after exercise one study concluded
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that consumption of 1.8 grams of omega-3
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fatty acids resulted in a reduction of
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pain and increased range of motion 48
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Hours following exercise another and
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more recent study found that by
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supplementing with 3 000 milligrams per
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day of omega-3 fatty acids for seven
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consecutive days muscle stiffness was
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reduced my protein has a range of
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different omega-3 supplements including
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vegan Alternatives that are rich in EPA
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and DHA unfortunately Doms is part of
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the process of progressing in our chosen
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Sports and can be a sign of muscle
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adaptation and improvements to our
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performance but if you don't experience
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Doms regularly it doesn't mean your
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training isn't progressing and it could
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actually indicate that your nutrition is
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on point there is no ultimate cure for
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Doms but equally there is no major
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consequence of experiencing them aside
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from the discomfort and potentially
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affecting your performance at
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competitions if you're an experienced
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athlete ensure that you feel your
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training sessions and prioritize
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recovery nutrition in order to lessen
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the likelihood of experiencing that
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stiff and sore feeling and remember to
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rest as well you can check out the
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supplements listed in this video on the
7:50
myprotein website and as always if you
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have any questions please drop them in
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the comments below don't forget to like
7:55
this video And subscribe to the
7:57
myprotein YouTube channel for more great
7:59
evidence-based nutrition information
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foreign
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