The Cambridge Half Marathon was only yesterday and I bet a few runners are waking up with sore legs today – I know I am. This is the perfect time to talk about DOMS.
But first congratulations to all the runners, it was a lovely day, albeit a little chilly, but a great event nevertheless.
What is DOMS?
DOMS stands for Delayed Onset Muscle Soreness and usually occurs a day or two after exercise. DOMS is caused by acute muscle damage and occurs when the body is exposed to a new stimulus – for instance upping mileage, increasing weights in the gym, or starting a new exercise/movement all together.
Can I stop it?
In part, yes. Exercising regularly enables your muscles to adapt and recover quicker and having a routine gets them accustomed to working out. However, exposing your body to a new stimulus or undergoing high-intensity or all-out exercise will always have some aftermath effects. Adding additional recovery techniques can also lessen its effects such as cooling down and stretching and replenishing key vitamins and minerals.
Can Supplements Help with DOMS?
A lot of athletes put a high emphasis on physical preparation and recovery, however, supplements are somewhat neglected although are equally important. During exercise, your body depletes certain vitamins and mineral stores such as sodium, calcium, magnesium, and potassium which need to be restored, all of which have an implication on muscle recovery and DOMS.
There is research to suggest that supplementing with caffeine, polyphenols or taurine can help reduce the prevalence of DOMS. Supplementing calcium and magnesium, especially, help prevent muscle cramps and fatigue, with strong evidence suggesting that taking magnesium can directly help reduce the effects of DOMS. A combination of these key actives in an effervescent or fastmelt is a quick and easy on-the-go post-workout recovery solution to boost your muscle recovery. A supplement that could be taken immediately after finishing exercise.
In addition, sufficient protein intake especially amino acids (BCAAs or EAAs) is key not only to build muscle but to help repair acute muscle damage causing DOMS and restore muscles back to their full function. Snacking on a protein bar after the gym or switching your salty snack for a protein waffle will boost your amino acid intake and aid your muscles pre- and post-exercise and contribute to reduce the effect of DOMS.
At Opalbond, we have a range of private-label magnesium, caffeine, and amino acids supplement formats to help mitigate the effects of DOMS. If you are looking to extend your product range to include the latest recovery product innovation, please get in touch at enquires@opalbond.co.uk.