Training Programs

Attached are your nutrition and active recovery training protocols for next week.

This week I wanted to discuss a topic referred to as Delayed Onset Muscle Soreness (DOMS).  When you are training or racing hard and pushing the intensity and/or the duration, or completing a new routine or strength exercise your body will show external signs of DOMS.

Delayed Onset Muscle Soreness (DOMS)

Delayed Onset Muscle Soreness is the result of damage to both muscle structure & connective tissue created by free radicals associated with aerobic metabolism (where stored sugar and fats are combusted in the presence of oxygen to release energy).  Free radicals are highly reactive and create damage to lipids, proteins and cellular DNA. Muscle damage & protein breakdown stimulates inflammation & trigger pain receptors. Your cells contain endogenous antioxidants within them that neutralize free radicals and offset the destructive nature of free radicals.  Research has demonstrated that muscle cells respond to increased free radical production from exercise by strengthening their antioxidant capacity to reduce further damage to the tissue in future workouts and races.

Though free radicals have been portrayed as a negative side effect of training and racing, free radicals stimulate adaptations in healthy cells (including muscle cells).  Notice how the second time you complete a specific exercise or workout your muscle soreness is a little less; they have adapted and become stronger (if you have maintained an effort and duration that is similar to your last session).  The key here is to not push the intensity and/or duration too far, too soon – doing so will overwhelm the antioxidant capacity within the cells and the acute damage will lead to muscle soreness.

This is where high-quality eating and supplementation will provide the body the critical antioxidants to support those produced endogenously and contribute to the reduction of muscle soreness and associated damage.  Rich sources of dietary antioxidants include fruits (especially cherries, berries, citrus and grapes), vegetables (lots of color and deep in color), nuts and seeds, red wine (in moderation), avocados, ginger, turmeric, garlic, and green tea.  To keep it simple, if your diet consists of real, raw food consumed every two hours, you will create the balance within your cells for optimum health and performance.

Another element to Working Smart, Not Hard and Avoid Overtraining!

Yours in sport & health,

-Coach Robb, Coaches and Staff

Thought for the week:

“Each progressive spirit is opposed by a thousand mediocre minds appointed to guard the past.”