10/03/2019
**Attenuating Delayed Onset Muscle Soreness**
Just began a new exercise program? Noticing pain or discomfort for 2-3 days after your workouts?
This type of soreness is referred to as Delayed Onset Muscle Soreness (DOMS) and can take as long as 8-10 days to fully subside. With untrained individuals, this pain is experienced frequently and more severely. However, there are methods to reduce this soreness.
1.) Caffeine
Caffeine has been shown to reduce DOMS after both upper body and lower body resistance exercise when taken at doses of 5mg/kg of bodyweight prior to activity. Caffeine has also been shown to lower ratings of exertion during exercise and reduce recovery time. However, caffeine consumption over prolonged periods may reduce effectiveness. In addition, most successful interventions have participants consuming their entire dose prior to exercise.
2.)Branched-Chain Amino Acids
Claims of increased muscle protein synthesis and helping prevent muscle breakdown have been associated with BCAA supplementation. Studies have shown that taking a dosage before and after exercise may have an impact on attenuating soreness. Supplementation immediately after exercise only may only result in a slight reduction in soreness. Other studies have shown similar results with a leucine and carbohydrate supplementation after exercise.
3.)Aerobic Exercise
Aerobic exercise may be the easiest option to reduce DOMS. Aerobic exercise done prior to, rather than after resistance training appears to be more beneficial. Continuous cardio exercise that lasts for 10-20 minutes is effective. Another option is a short duration of active rest with a short duration of cardiovascular exercise between each exercise set.
