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 Researchers focused on "delayed onset muscle soreness," the type of
muscle pain or tenderness that typically peaks 24 to 72 hours after
a strenuous workout. Some previous research has linked antioxidants
to the prevention of cellular damage that can potentially result in
sore muscles, but results have been mixed.
Data for the current analysis came from 50 studies with a total of
1,089 participants, ages 16 to 55. Across all of these studies,
researchers didn't find a meaningful connection between antioxidants
in foods or supplements and the amount of muscle soreness at 6, 24,
48, 72, or 96 hours after workouts.
"The findings of our study suggest that antioxidants do reduce
soreness, but the effect is so small it may not be meaningful," said
study leader Mayur Ranchordas of Sheffield Hallam University in the
U.K.
"People should probably avoid taking antioxidants for recovery,"
Ranchordas said by email.
Antioxidant supplements are often marketed in health food stores as
a workout recovery aid. The idea that they antioxidants might ease
muscle soreness after intense workouts stems from their role in
potentially halting or slowing the development of what's known as
oxidative stress, researchers note in the British Journal of Sports
Medicine.
As the body uses oxygen, it produces by-products called free
radicals that can damage cells and tissues. The damage by oxygen
free radicals is known as oxidative stress.
Foods rich in antioxidants include a variety of berries like
blueberries, cranberries, goji berries and elderberries as well as
dark chocolate, pecans, artichokes and kidney beans.
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There are several limitations in the current analysis, including the
wide variety of exercise types and intensities as well as the range
of different types of antioxidant exposure from foods and
supplements, the authors note.
Still, the results suggest that it doesn't make sense for athletes
to spend lots of money on antioxidant supplements to help with
recovery from strenuous exercise, said Troy Merry, a nutrition
researcher at the University of Auckland in New Zealand who wasn't
involved in the study.
"There are certain strategies that athletes use following exercise
to improve recovery such as ice baths, massage, ensuring adequate
macronutrients (carbohydrate and protein) intake during and
following exercise," Merry said by email.
"However, how much these strategies actually reduce muscle soreness
is debatable, and depends on the type of exercise being undertaken,"
Merry added.
The approach to recovery should depend on the type of sport as well
as the intensity and frequency of exercise.
"It is also important to consider what the goal of exercise you are
undertaking is, as soreness is associated with important processes
that cause your muscle to adapt to exercise stress and improve its
function overtime," Merry said. "So if you don't have to perform at
your absolute best in the days following an exercise session, then
some soreness is probably good."
SOURCE: http://bit.ly/2MK6y6t British Journal of Sports Medicine,
online July 27, 2018.
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