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Recovery from Muscle Soreness – DOMS – For People in a Hurry

“Muscle soreness is inevitable but not a prerequisite for fat loss or weight growth

but yeah it’s inevitable”

What happens when you work out?

  • You create microscopic tears to your muscles

  • Your body rushes in to fix them in the form of Inflammation

  • Meanwhile something called Oxidative Stress occurs thinking of it as cells dying

How can we recover from it?

Well it turns out that muscles soreness can be mitigated by having a well planned and executed warmup and cool down.

  • You need to raise your heart rate and ensure that your muscles and tendons are flexible and ready for you to go all out.

  • On the other hand, you need to COOL DOWN. You need to bring your heart rate down and allow your muscles to deflate to ensure that your body returns to a pre exercise state.

  • Use your Foam Roller to massage your tight muscles

  • Go for a light jog, stretch or simply go for a brief relaxing walk.


  • Eat protein within 1 hour of training to get those restorative building block amino acids back into your body

  • Eat Antioxidant (oxidative stress)

  • Anti-Inflammatory Foods You Can Eat:

1. Berries

Although there are dozens of varieties, some of the most common are:

  • Strawberries

  • Blueberries

  • Raspberries

  • Blackberries

Berry provide antioxidants known as anthocyanins. These compounds may reduce inflammation and boost immunity.

2. Fatty Fish

Fatty fish hold high amounts of the omega-3 fatty acids EPA and DHA, which have anti-inflammatory effects.

Although all types of fish contain some omega-3 fatty acids, these fatty fish are among the best sources:

  • Salmon

  • Sardines

  • Herring

  • Mackerel

  • Anchovies

Additional Recovery Foods:

3. Broccoli

4. Avocados

5. Green Tea

6. Peppers

8. Grapes

9. Turmeric

11. Dark Chocolate and Cocoa

12. Tomatoes

13. Cherries

Do your best to keep inflammation and in check by choosing a wide variety of delicious, antioxidant-rich foods .

Ice Baths

  • forces fresh restorative nutrients and oxygen to your muscles

  • This recovery technique is more suited for proathlete training routines or high rep routines #CrossFit

  • Logistically this is more challenging but it can be rewarding

Massage Therapy

  • 5 minutes of FOAM ROLLER across major muscles groups during your warmup and cool down

  • A professional deep tissue massage

Deep Quality Sleep


  • Shut off all electronics and attempt to go to bed an hour earlier.

Recovery Priority List:

Each method is impactful however for the sake of convenience, funds and efficacy I recommend the following prioritized approached to recovery:

  1. Get 7-8 hours of quality Sleep

  2. Workout specific Warmup

  3. Cool down for 5-10mins (drop your heart rate down with low impact exercises and stretch)

  4. Use your Foam Roller to massage your tight muscles

  5. Eat high antioxidant and protein rich foods ASAP(1hr) after your workout

  6. Go to a professional Massage therapist.

  7. Take an ice bath




Free Radical Tissue Damage and the Protective Role of Antioxidant Nutrients



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