What helps best with DOMS (delayed onset muscle soreness)?
DOMS is a normal part of adapting to new or intense training, but there are ways to reduce soreness and speed up recovery:
- Protein and amino acids (BCAAs or EAAs): Support muscle repair and reduce breakdown
- Anti-inflammatory foods or supplements: Such as omega-3s, tart cherry, or curcumin, which may ease soreness
- Hydration and electrolytes: Help muscle function and reduce cramping
- Active recovery: Light movement, stretching, and mobility work can improve circulation
- Rest and sleep: Essential for full muscle repair and recovery
While you can’t completely eliminate DOMS, combining good nutrition, smart supplementation, and proper recovery strategies can make it much more manageable.