• Foods To Help Muscle Soreness

      By Kerri-Ann Jennings, M.S., R.D. AOL Healthy Living

      If you’ve been exercising more, you may be suffering from the aches and pains of having overdone it at the gym. I’ve been there. Making sure your workout is challenging without overdoing it is one way to prevent muscle soreness. But research also points to some foods and beverages that can help ward off and minimize exercise-related muscle soreness, which we’ve reported on in EatingWell Magazine.

      New research out of New Zealand suggests that the antioxidants in blueberries may help ward off muscle fatigue by mopping up the additional free radicals that muscles produce during exercise. Try these delicious and healthy blueberry recipes for a better workout.

      Tart Cherries & Pomegranates
      British researchers recently found that people who drank one ounce of concentrated cherry juice twice daily for 10 days bounced back faster from their workout (an intensive leg-resistance training session on day eight) than those who skipped the juice. The reason: The anti-inflammatory and antioxidant properties in tart cherries -- and other fruit juices like grape, pomegranate, acai, blueberry and cranberry -- essentially act as natural NSAIDs (nonsteroidal anti-inflammatory drugs, such as ibuprofen and aspirin), reducing exercise-induced muscle damage.

      Ginger is rich in inflammation-fighting compounds, such as gingerols, which may reduce the aches of osteoarthritis and soothe sore muscles. In a recent study, people who took ginger capsules daily for 11 days reported 25 percent less muscle pain when they performed exercises designed to strain their muscles (compared with a similar group taking placebo capsules). Another study found that ginger-extract injections helped relieve osteoarthritis pain of the knee.

      Find out which other foods can help fight pain naturally. http://www.eatingwell.com/nutrition_...Muscles_012612

      Source: http://www.huffingtonpost.com/eating...b_1230848.html
      Comments 1 Comment
      1. mattsams89's Avatar
        mattsams89 -
        First of all, DOMS is an independent result of muscle damaging exercise (meaning it does its own thing and isn't readily affected by treatment that affects other indicators of muscle damaging exercise). The same volume/intensity will not affect everyone the same, including similarly matched novice exercisers. DOMS isn't strongly related to other indicators of muscle damage, but we know it will decrease with repeated training bouts. Fact is, exercise is going to leave you sore when you start something new--new rep scheme, new exercises, etc--and when you really push it, especially to failure. NSAIDS--natural or otherwise--might take the edge off the pain, but other indicators will be there (decreased force output, swelling, increased CK, etc), especially if you fit into one of the categories I already mentioned.

        Further, while free radicals
        may play a role in exercise fatigue, fatigue != DOMS. Fatigue is a combination of neuromuscular and biochemical factors not worth getting into here. Suffice to say, a great many things play a role in exercise fatigue.

        Finally, free radicals may have a role in DOMS, but the jury's still out. A quick Google Scholar search netted me a few recent articles on the matter, the most promising being "
        Eccentric exercise, isokinetic muscle torque and delayed onset muscle soreness: the role of reactive oxygen species." Interestingly enough, the researchers found that ROS (free radicals) peaked after pain and decreases in muscular function had already subsided. Also, the researchers went as far to say that the increase in ROS may aid in the removal of damaged cells to allow for regeneration to occur! I skimmed many of the articles that cite this study, and the consensus seems to be that DOMS is what I originally called it: an independent result of muscle damaging exercise that is unaffected by treatment.
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