How to avoid DOMS - delayed onset muscle pain syndrome
DOMS is a muscle pain syndrome with delayed onset. If you suffer from this syndrome, you know that it is not easy at all. Fortunately, Japanese scientists have figured out how to avoid it.
DOMS (Delayed Onset Muscle Soreness) can cause you to feel muscle stiffness or muscle swelling and pain, with the pain lasting for a maximum of 1-3 days after exercise. That's why research from a university in Japan may be welcome news for hard-working athletes who experience DOMS more often than they might want.
Sports scientists have known for some time that branched chain amino acids (BCAAs) can help protect muscles from damage caused by intense strength training. A Japanese research team found out what happens when BCAA is combined with taurine, an amino acid that can also prevent muscle cell damage after exercise. The researchers divided 36 students into four groups. One group took placebo for two weeks, always before intense training, and then for four consecutive days after exercise. The second group took 3.2 grams of BCAA three times a day during the same period and the third group took 2 grams of taurine three times a day. To sufficiently test their theory that the combination of BCAA with taurine would reduce the new damage caused by DOMS, they gave the fourth group a total of 9.6 grams of BCAA and 6 grams of taurine per day for the same period of time. For four days after the training, the researchers asked the students if and what muscle pain they had. They also measured the concentration of lactate dehydrogenase (LDH) in the blood of each. LDH is released when muscle tissue is damaged, so it is considered a marker of muscle damage. Students who combined BCAAs with taurine experienced the least intensity of muscle pain between the four groups. In addition, their blood tests showed significantly lower LDH levels. Of course, not everyone responds in the same way to taurine supplements, but if you want to avoid or reduce pain, the combination of BCAAs with taurine can help you.
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