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
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
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
Not only does this supplement help reduce muscle soreness, but it
also has fat burning properties to help you burn more fat whilst
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.