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windex's avatar

Is there anything I can do nutritionally to reduce muscle soreness?

Asked by windex (2914 points ) May 30th, 2010

I don’t mind muscle soreness that much, but is there something I can take? (more protein, fish oil etc.)

I think I get enough protein, but there are a lot of different “tips” online, especially opposite viewpoints on sites like bodybuilding.com (which really pisses me off, how can the opposite of everything also make sense)

Some say take protein right before you go to sleep, some people actually wake up at 3 am to drink an additional protein shake….

Who do I believe? I read about DOMS on wikipedia and another “effects” but I just want to know if there is a good solution. (nutritionally speaking)

I want to make sure my muscle soreness is not because they’re starving for fuel.

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20 Answers

Fyrius's avatar

Potassium.
Try having a banana right before or after your workout.

blueberry_kid's avatar

You can try eating like pomegranites or some high potassium fruits. Also you can try taking olive leaf extract and protien. It works for my muscle sores. Another thing thing is you can take,(this is very wierd) some like stamed garlic because its soothes it down. Or just a common hot bubble bath.

LeotCol's avatar

Make sure you warm up before and stretch after you workout.

PandoraBoxx's avatar

The soreness is from the filaments that binds your muscle tissue bleeding from being worked too hard. You need a day to rest between workouts.

mass_pike4's avatar

protein and rest buddy…if ur hurting bad the next day, take a break. Eventually your body adjusts to it. More protein, the quicker your tissues can repair the damaged tissue that has been broken

JLeslie's avatar

Potassium is important for muscles. The biggest thing to know to avoid soreness is to stretch AFTER exercising. Your muscles get sore because as you become anaerobic lactic acid is produced, and the acid gathering in the muscle is what leads to soreness later. If you stretch after exercise you help move the acid out of the muscle.

Note: Stretching before exercising helps to avoid injury, but remember to stretch once already warmed up. Stretching a cold muscle can cause injury.

windex's avatar

Thanks everyone : )

john65pennington's avatar

A sure-fire winner for sore muscles is one aspirin and a soak for 20 minutes in a tub of hot water. bubble soap is optional.

WCUBassBone1's avatar

Potassium. Bananas. And yogurt always helps me out.

JLeslie's avatar

I wanted to mention that we all are talking about potassium, but the likelihood your potassium is low is not very likely unless you are doing an incredible amount of sweating, havebeen taking diuretics, or have kidney problems. Anyway, if you want to increase potassium fruits and veggies are the best way, especially hiigh in potassium are bananas, spinach, tomatoes, potatoes all good sources. Also beef, fish, poultry. Many other foods have moderate to trace amounts.

Why are you sore? What exercises or sports are you doing? Did you just start a new physical routine?

trident86's avatar

There is no better nutritional supplement than fresh water. Plain old water cures (or at least helps) more medical maladies than anything else. Dehydration, low blood pressure, high blood pressure, sunburn, regular burns, etc.

As mentioned before: rest, stretching before and after workouts, and protein for muscle repair (does not prevent or reduce soreness, however). Regular exercise is important, so the body learns to adapt to the strain and muscle breakdown. Unfortunately there is no magic elixir to absorb or reduce the production of lactic acid.

JLeslie's avatar

I just thought of one more thing – iron. Low iron can cause muscel fatigue and fatigue in general. Too much iron is dangerous though. Next doctors appointment maybe mention the muscle soreness and they will check your electrolytes, iron, B12, and vitamin D is a good idea also.

AHC898's avatar

L-Glutamine supplements or vitamins will help you in the long run with any physical activities you are doing but will not relieve muscle pain.

AHC898's avatar

They will restore your muscles. This vitamin is normally recomended for things dealing with endurance, weightlifting, body building, etc. It will help replenish your muscles. I take it because I spend a lot of time swimming. I feel much better every day. I also take Omega 3 Fish Oil, Potassium..things like that.

stratman37's avatar

Nothing beats stretching to rid the muscles of the lactic acid. A byproduct of anaerobic exercise. Look up http://chetday.com/soreness.htm for tips.

Val123's avatar

Good to hear you have sore muscles! It means you’re doing something!

stratman37's avatar

@Val123 No pain, no gain!

Fyrius's avatar

Don’t overdo it, though. Disregard your body’s warning signals only when you know there’s no real problem. Sore muscles is good, serious pain is bad, and usually means you just injured yourself and have to stop exercising for the next few weeks.

Linn's avatar

I have found that taking the mineral product called Acid Zapper keeps me from ever having sore muscles, even when I can tell that I’ve “overused” them.

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