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Writer's pictureStephen J Burkert

Optimizing Recovery for Adventure Athletes: How Nutrition Supports Relief from Delayed Onset Muscle Soreness (DOMS)

For all adventurers, whether you’re carving down a snowy slope, tackling a challenging WOD at CrossFit, or hitting the trails for some intense mountain biking, delayed onset muscle soreness (DOMS) can be a common and unwelcome challenge. DOMS can make post-adventure and post-workout recovery tough, impacting your performance and enjoyment of outdoor activities. Fortunately, proper nutrition can play a crucial role in alleviating these aches and pains and getting you back to peak performance.


Understanding DOMS


DOMS typically begins 24 to 48 hours after strenuous exercise, particularly when your muscles are subjected to eccentric contractions (lengthening while contracting) or new activities. This might occur after a grueling CrossFit session, an intense skiing run, or a demanding snowboarding adventure. The soreness is caused by microscopic damage to muscle fibers, leading to inflammation and discomfort.



The Role of Nutrition in Recovery


1. Protein: The Building Blocks of Muscle Repair

Adequate protein intake is essential for muscle repair and growth. For both CrossFit athletes and adventure seekers, consuming high-quality protein sources, such as lean meats, dairy products, and plant-based proteins, helps repair the micro-tears in muscle fibers caused by intense activity. Aim to include protein in your meals and snacks post-adventure or post-workout to kickstart the recovery process.



Amino Acids (aka protein from our diet) are needed to synthesize muscle!

2. Carbohydrates: Replenishing Energy Stores

After a vigorous CrossFit workout or an intense outdoor activity, your glycogen stores may be depleted. Carbohydrates are crucial for replenishing these energy reserves. Opt for complex carbs like whole grains, fruits, and vegetables to provide sustained energy and support recovery. Pairing carbohydrates with protein in your post-activity meal can further enhance muscle repair and glycogen replenishment.


Healthy Carbohydrate Sources

3. Antioxidants: Combatting Inflammation

All athletes often face oxidative stress due to intense physical activity. Antioxidants help neutralize free radicals and reduce inflammation. Incorporate foods rich in antioxidants, such as berries, nuts, seeds, and green leafy vegetables, into your diet to support overall recovery and reduce DOMS symptoms.


Some Foods High In Antioxidants

4. Omega-3 Fatty Acids: Reducing Inflammation

Omega-3 fatty acids, found in fatty fish like salmon and mackerel, as well as in flaxseeds and walnuts, have anti-inflammatory properties that can help mitigate muscle soreness. Including these in your diet can aid in reducing inflammation and promoting quicker recovery.




5. Hydration: Essential for Muscle Function

Staying hydrated is crucial for muscle function and recovery. Ensure you’re drinking enough water before, during, and after your sessions (check out our hydration guide to learn more about hydration for athletes). Adequate hydration helps maintain muscle elasticity, reduce cramping, and support overall recovery.


6. Electrolytes: Balancing Fluid Levels

During prolonged physical activities, especially in hot or cold environments, you lose electrolytes through sweat. Consuming electrolyte-rich foods like bananas, avocados, coconut, and sports drinks can help restore balance and support muscle function.


Practical Tips for Adventure Athletes and CrossFit Enthusiasts


  • Pre-Adventure/Workout Nutrition: Fuel up with a balanced meal that includes protein, carbohydrates, and healthy fats before heading out for your adventure or hitting the gym.

  • Post-Adventure/Workout Recovery: Within an hour of finishing your activity, consume a recovery meal or snack that combines protein and carbohydrates to support muscle repair and replenish energy stores.

  • Daily Nutrition: Maintain a balanced diet rich in whole foods, antioxidants, and healthy fats to support overall health and reduce the risk of DOMS.


Final Thoughts

Optimal nutrition is not just about enhancing performance but also about easing the discomfort of DOMS and speeding up recovery. By paying attention to your dietary choices and incorporating the right nutrients, you can minimize soreness, enhance recovery, and continue enjoying your activities with vigor and enthusiasm.

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