We all get sore. No matter how long you’ve been active or how fit you are, you’re going to get sore. And it’s a good thing. It means the body is responding the way it should, breaking down and rebuilding stronger structures, after a workout. But we all would like to be less sore and there are certain foods, vitamins, and supplements that will help expedite the process.
Omega 3’s:
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Omega 3’s can be found in fish and fish oil, olive oil, avocados, flaxseeds and flaxseed oil, grass feed meats and a number of other sources. The main role omega 3‘s play in recovery is offering anti-inflammatory properties. In saying that there are two main things to focus on. First, know what you’re getting, there are a lot of foods that contain omega 3’s but some are better than others. I like to use a fish oil supplement because I know exactly what I’m taking and how much. Second, pay attention to omega 6 consumption, if you’re trying to stay all natural there’s likely to be a ratio of omega 3’s and 6’s in food sources. Omega 6’s can promote inflammation, reducing the affects we want. Try for 3-9 g of omega 3’s a day and ratio close to 1:1 of omega 6’s to omega 3’s.
Arginine:
This amino acid stimulates insulin release and growth factors which assist in protein synthesis and connective tissue deposition. This means your body is going to rebuild damaged areas more efficiently. It also has a role in stimulating nitric oxide production, increasing blood flow to the injured areas and activate macrophages for tissue clean-up. Clearing out damaged and dead cells used during your workout and recovery reduces delayed onset muscle soreness by up to 35%, according to one study.
Cocoa, tea and berries:
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These also help manage inflammation through antioxidant activity and influence cell growth and new capillary development during tissue regeneration. I like using antioxidants more for the rebuilding properties, which is a critical part in feeling ready to go for the next round.
Vitamin C and Copper:
Use these together for the best results. Copper assists in the formation of red blood cells while vitamin C forms elastin to strengthen connective tissue. If you’re taking your antioxidants to help form capillaries, copper is helping make fresh blood cells to take nutrients to the muscles and tissues that need it. And with vitamin C it helps strengthen tendons, ligaments, and cartilage that is promoted by arginine. Try taking 2-4mg/day of copper and 1-2g/day of vitamin C.
Eat and Hydrate:
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Your body needs fuel and water to aid the recovery process. When researching this topic I found a report citing on average a person in a resting state needs 2,191 calories a day. On a training day 3,104 calories. And when when recovering 2,629 calories. That’s a 438 caloric difference on average that you’ll need for recovery. Obviously everyone is different and depending on your goals different people will want to take different approaches to this. The point is you’ll want to give your body the necessary energy to let it do its job. And being adequately hydrated helps everything flow better including more efficient nutrient uptake aiding all the other foods, antioxidants, and micronutrients outlined above.
