Can supplements help with muscle soreness?

Neal Spruce
Neal Spruce on behalf of dotFIT
Yes, as long as the muscle soreness was caused by exercise or some unaccustomed activity that did not injure the muscle to a point where it can't recover naturally. In other words, there is a difference between normal exercise-induced muscle soreness and injury. The latter needs medical attention. But if you are regularly sore after your training routine, that's a sign of over training and/or under-nutrition, leading to poor recovery, in which case supplements can make a significant contribution. Exercise-induced muscle soreness is referred to as delayed onset muscle soreness (DOMS), which is generally unavoidable when a person new to exercise starts a program or anyone starting a new, but quite different training regime. It is very clear that eating properly (at least 3-4 meals all containing protein, carbohydrates and fat), including meal timing, combined with supplementation, that you will recover faster, thus dramatically reduce DOMS. Below is the proper nutrition protocol including timing and supplements for maximizing exercise-induced results, enhancing recovery and reducing muscle soreness.

Training meals and supplement timing instructions:
  • Pre-training/event full food meal consumed ~2-3 hours before your major activity
  • If you train first thing in the morning with no time for full meal, use pre-workout shake formula only for rapid digestion and absorption
  • Pre-workout shake/bar: consume 10-40 min before activity
  • Post-workout shake/bar (same formula as the pre): immediately after workout
  • Post-training/event full food meal consumed ~1-2HRS post training
Complete supplement program:

Active multivitamin mineral formula
  • Take 1 daily with breakfast or any other larger meal
  • Use SuperCalcium+ and SuperOmega-3 as necessary -- i.e. not getting enough from food
  • Take 2 scoops 10-40 minutes before workout or use favorite dotFIT® bar for convenience
  • Take 2 scoops (or dotFIT bar) immediately post workout
dotFIT Pre/Post Meal Replacement & Workout Formula
A whey protein supplement will help your muscles repair so it can reduce your soreness. The best time to drink a whey protein shake is within 30 minutes of your workout so they can immediately start repairing. Additional benefits include that your calorie burn will increase because it requires calories to repair, and when you keep your muscles satisfied you burn more while you rest!

Continue Learning about Dietary Supplements

Dietary Supplements

Whether you're visiting the drug store, grocery or natural food shop you'll likely find an aisle where there are jars and bottles of things for you to put in your body that are neither foods nor medicines. Ranging from vitamins an...

d minerals to fiber and herbal remedies, these supplements are not regulated in the same way as either food or medicine. Some of them are backed by solid research, others are folk remedies or proprietary cures. If your diet does not include enough of certain vitamins or minerals, a supplement may be a good idea. Natural treatment for conditions like constipation may be effective. But because these substances are unregulated, it is always a good idea to educate yourself about the products and to use common sense when taking them. This is even more true if you are pregnant or taking a medicine that may be affected by supplements.

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.