Wednesday Wisdom from Framar Health - Preventing post run muscle soreness
04 September 2019
Wednesday Wisdom with Sarah Trimble Nutrition from Framar Health, providing expert nutritional advice & recipes to help support your marathon training.
Race day is now less than 3 weeks away and both duration and intensity of training sessions has increased. These more demanding training sessions can often lead to post-run muscle soreness. Delayed onset muscle soreness (also known as DOMS) is a natural response to intensive training and is a sign of exercise induced damage to the muscles. While DOMS is completely normal, the pain and discomfort can last for a few days in some people and can interfere with training programmes. Luckily there are a number of proven nutritional remedies that can prevent or reduce DOMS.
Rehydrate with cherry juice: rehydration after an intensive training session is key and choosing to rehydrate with Active Edge Cherry juice has been clinically proven to reduce the severity and duration of muscle soreness. This juice is made from the Montmorency cherry which provides high levels of antioxidants to support muscle repair. Cherries are a natural source of melatonin, promoting a good night’s sleep after exercise – getting enough sleep is also essential for muscle recovery after a strenuous workout.
Refuel with protein: eating a protein-rich meal after training is key for muscle recovery and repair. Dietary protein is made up of a combination of amino acids and foods that provide higher levels of the amino acid leucine are key in preventing muscle soreness. Leucine-rich foods include chicken, eggs, cow’s milk, tuna, pumpkin seeds and hemp seeds.
Give your muscles some TLC with a magnesium bath or magnesium rub: soaking in a bath with magnesium salts, or applying a magnesium rub, to the skin after exercise will increase muscle levels of magnesium as you absorb the mineral through the skin. Magnesium is a natural pain reliever and promotes muscle regeneration so treat yourself to a relaxing soak whenever possible.
Active Edge Cherry and BetterYou Magnesium products are all on offer at Framar Health, Lisburn Road until race day!