Many foods and drinks may help reduce soreness after a strenuous workout, including starchy vegetables, eggs, coffee, beet juice, and fatty fish. Still, other studies have had conflicting results, showing that caffeine doesn’t reduce DOMS. For reference, this equals about 345 mg of caffeine for a 150-pound (68-kg) person ( 15). An 8-ounce (237-mL) cup of coffee contains around 95 mg of caffeine. The dose of caffeine shown to be effective for reducing DOMS is about 2.3–2.7 mg per pound (5–6 mg per kg). Interestingly, the men experienced greater reductions in DOMS after using caffeine than the women ( 33). It activates pain receptors in your body ( 15, 32).Ī 2013 study in 9 men who typically consumed low amounts of caffeine showed that consuming caffeine 1 hour before an intense upper-body workout significantly lowered levels of muscle soreness on days 2 and 3 after exercise, compared with a placebo ( 32).Īdditionally, a 2019 study found that caffeine consumption 24 and 48 hours after intense exercise improved recovery of muscle power and reduced DOMS in both men and women compared with a placebo ( 33). Adenosine is a chemical that’s released after injury. This is because the caffeine found in coffee blocks receptors for adenosine. Sipping on coffee pre- or post-exercise may help reduce DOMS. As a result, it remains a healthy choice for exercise enthusiasts, regardless of its potential benefits for muscle soreness. Nonetheless, watermelon contains important nutrients that promote exercise performance and recovery, including carbs, amino acids, and antioxidants. Still, because most available studies on watermelon juice’s effect on EIMD and DOMS have used enriched watermelon juice, it’s unclear whether natural watermelon juice would be as effective ( 10, 11). This could be why some studies show that watermelon juice might reduce muscle soreness and muscle damage post-exercise ( 7, 10).įor example, a small 2013 study including 7 athletes found that drinking 16.9 ounces (500 mL) of either natural watermelon juice or watermelon juice enriched with L-citrulline reduced muscle soreness 24 hours after exercise to a greater extent than a placebo ( 7). NO enhances blood circulation to muscles and improves cellular energy ( 7, 8, 9). Besides being a building block for proteins, this amino acid may have antioxidant effects and increase the production of nitric oxide (NO). Watermelon is rich in the amino acid L-citrulline. What’s more, eating watermelon or sipping on watermelon juice could be a good way to promote muscle recovery after exercise. Watermelon is sweet, hydrating, and loaded with nutrients. Still, note that tart cherry juice is likely most effective when you start supplementing several days before you exercise and continue for days after, using it for a total of 8–10 days ( 2). Results from many other studies similarly suggest that drinking tart cherry juice or taking tart cherry supplements or extracts aids muscle recovery and improves DOMS ( 4, 5, 6). One 2021 review of 25 studies, 15 of which focused on tart cherry juice, found that drinking tart cherry juice accelerated muscle recovery, reduced DOMS, and lowered markers of inflammation after exercise ( 2). They have powerful anti-inflammatory and antioxidant properties, and as such, they may reduce perceived soreness and exercise-induced muscle damage (EIMD) ( 3). Tart cherry juice is high in plant compounds called anthocyanins. Fortunately, antioxidant-rich foods and beverages may reduce these side effects and facilitate recovery ( 2). In addition to DOMS, exercise increases oxidative stress, cellular damage, and inflammation. It causes symptoms like the painful restriction of movement, swelling, and stiffness ( 1). Studies show that tart cherry juice and tart cherry juice extract might facilitate muscle recovery and mitigate delayed-onset muscle soreness (DOMS).ĭOMS is a type of muscle injury that results from unfamiliar or intense exercise. Drinking tart cherry juice may benefit both trained athletes and novice gym-goers alike.
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