How To Reduce Post-Workout Soreness
New research suggests that compounds in beetroot, a component of AMPED™ NOx may also help improve symptoms associated with muscle soreness that occur 24 to 72 hours after an intense or unfamiliar exercise session.
Delayed Onset Muscle Soreness occurs when the muscles are damaged during exercise or there are micro tears in the tissue. These micro tears are the key to strengthening your muscles... as they rebuild, the muscles heal stronger than before.
Although the soreness associated with this process typically occurs when exercise is intense or works a new muscle group, it’s also likely to happen to those who are unaccustomed to exercise and are starting out too intensely.
Most feelings of pain are unlikely to occur while the affected muscle is at rest but instead when there is tension or force.
A new study, presented at the American College of Sports Medicine Annual Meeting in June 2018, researched the effects of beetroot juice on Delayed Onset Muscle Soreness. Researchers recruited 13 healthy, college-aged males to undergo eccentric exercises (an eccentric contraction is the motion of an active muscle while it is lengthening under load) designed to elicit delayed onset muscle soreness.
Prior to the exercise protocol, each participant consumed a beet juice shot or placebo twice daily for six days. Measurements were taken at baseline, 24, 48, and 72 hours post-exercise to gauge pain, tenderness, maximal force, and flexed and relaxed arm angles.
The researchers found recovery time for pain, tenderness, maximal force, and flexed- and relaxed-arm angles improved at each timepoint post-exercise in those consuming the beet juice.
They theorized that the betalains (compounds in beets, red spinach, and other red/purple vegetables that give them their color) are responsible for the improved recovery time. The compounds act as antioxidants to reactive oxygen species that may build up with muscle damage caused by exercise.
While the study only had 13 participants, the findings are promising, because reducing Delayed Onset Muscle Soreness could improve recovery and decrease time between workouts.
Soreness after exercise is usually temporary, but there are many theories as to how to reduce or prevent Delayed Onset Muscle Soreness such as;
- Slowly adding to the intensity of a workout,
- Light activity are all ideas that may work.
Therefore AMPED™ NOx may also help improve symptoms associated with muscle soreness that occur 24 to 72 hours after an intense or unfamiliar exercise session.
To your sporting success,
Content adapted from Isagenix Health Site
Jedlicka CR, Richter HM, Geislinger AE, et al. Effect of beet root juice on delayed onset muscle soreness following eccentric loading. Poster session presented at: 2018 Annual Meeting of the American College of Sports Medicine; 2018 May 29 – June 2; Minneapolis, MN.