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Muscle-Building Workout and Diet


– Getting sore after a workout
is absolutely miserable. And there’s some stuff that you can do, in addition to just taking
your Jigsaw Magnesium. But first off, I have to
break down what exactly delayed onset muscle soreness is. And then, I’ll get to the
foods that you can consume to start getting the best
effect and start feeling better. Alright, so first and foremost, delayed onset muscle soreness
is that soreness that you feel about two days after a workout. Generally, it’s gonna start to take effect about 12 hours after a workout and is gonna peak somewhere
between 12 and 72 hours after your workout. That’s why, a lot of times, it takes two, three days before
you’re ever really feeling the effects of a hard workout. What we do know about delayed
onset muscle soreness, is that it’s triggered by working out with an unaccustomed load. So, it means that you don’t
have to be an extreme athlete. You don’t have to be anyone
that’s doing any crazy activity to get a level of soreness. Even a super extreme athlete that’s working with an unaccustomed load is going to feel a level of soreness. Let’s talk about what
delayed onset muscle soreness really is and what causes it. See a lot of people think
it’s the actual trauma. The actual breakdown of
the muscle fibers itself, but it’s not. It has nothing to do with that. In fact, to be completely honest, there’s not a whole lot of evidence pointing to anything in
particular that causes it. It’s actually one of the big
exercise science mysteries of the world right now. But, there’s some science
that’s starting to point to a couple really particular things. And they have nothing to do with trauma. You see, the first one is an
increase in hydrogen ions. Whenever we have any kind
of cellular metabolism, we have hydrogen as a byproduct. But we also have free radical
oxygen as a byproduct. So, if you’ve ever heard of
the term free radicals before, that’s exactly what we’re talking about. A byproduct of cellular metabolism. Now, this cellular waste
and this metabolic process can actually damage the
structural layer of a cell, particularly the muscle cell. So, in this case, we’re
talking about the sarcolemma. When we damage the sarcolemma, that could be what’s causing the soreness. So, we’re really having more
of an oxidative stress issue, than we are having a trauma issue. That’s pretty darn crazy. Now, let’s talk about a couple
of the quick misconceptions. The first one is one
that I already mentioned, muscle trauma. It’s not the muscle trauma
that’s making you sore. The next misconception is
that you have to get sore in order to improve next time. A lot of times, people think
that they have to get sore in order to build muscle. Or if they’re not getting sore then they’re not having a good workout. Well, that isn’t the case at all. In fact, if you’re getting sore, you’re triggering that
inflammatory response. And that inflammatory response is prohibiting you from
really taking that next step. So, if you’re super sore, you’re more likely to be
doing more damage than good. You just wanna find that
nice little sweet spot of just a little bit of soreness. Another misconception is that people think it’s lactic acid causing the soreness. It’s not. Lactic acid has nothing to do with the overall metabolic
response in the body, as far as delayed onset
muscle soreness is concerned. Lactic acid is a byproduct of metabolism when we’re working out,
during the activity. Has nothing to do with changing the pH or anything like that
that people will tell you. So, now let’s get to the foods. Now that we know that, overall, it’s oxidative stress
that causes the issue, we know that we need
very potent antioxidants and anti-inflammatories
to reduce the soreness and get us back in the gym and feeling our best as fast as possible. The first one is blueberries. Now, I know I usually
promote a low-carb lifestyle, and that’s all find and dandy, but implementing some blueberries throughout the course of the day, can make a big difference in, overall, how your body responds to the stress And it has to do with something
known as anthocyanins. Anthocyanins are a very
unique antioxidant, and I’ve got a study
that’s gonna prove it. This was a randomized crossover study that took 10 female participants. And half of these participants
received a blueberry smoothie and the other half received another antioxidant fruit smoothie. Neither group knew which
one they were getting. What they were looking at here, was the overall levels of soreness and inflammatory markers with each group. They gave both of these
groups their smoothies, directly before their workouts, right after their workouts, and then about a day later as well. They also measured their biomarkers, right after a workout and a
couple days after the workout. What they ultimately ended up finding out, was that those that consumed
the blueberry smoothie, ended up having much less of the overall inflammatory
cytokine activity and the overall levels of
inflammation in general than the group that didn’t
have the blueberry smoothie. They also found that there was less feelings of perceived pain. That means the delayed onset
muscle soreness actually had less of an impact on
the person themselves. They felt less sore. This is comparing apples and apples. Just two different kinds of apples. Proving that blueberries really
have the anthocyanin power to help you feel a lot
better after your workout. Alright, now let’s move into the next one. We’re talking about omega-3s, which I’m always touting the
benefits of left and right. I think every single one of my videos, I’m talking about omega-3s. Omega-3s have a unique mechanism in which they relate directly with delayed onset muscle soreness. See, omega-3s trigger
something known as a resolvin. Even the name sounds amazing, resolvin, it’s like it’s resolving an issue. What these resolvins do, is they reduce inflammation associated with particular inflammatory cytokine. So, we’re talking about interleukin-6 and tumor
necrosis factor one alpha. Two inflammatory markers
that are directly correlated with delayed onset muscle soreness. This resolvin has a direct
impact on muscle soreness, directly through inflammation. Okay, now I have a study that’s gonna back this one up as well. This one was published in the Clinical Journal
of Sports Medicine. A pretty reputable organization. What this looked at was participants that consumed 1.8 grams of omega-3s on days that they workout, and those that did not
consume the omega-3s. The results were quite simple
and quite black-and-white. They found that those that
consumed the omega-3s, ended up having a dramatic decrease in delayed onset muscle soreness a couple days after their workout, compared to those that didn’t. There was zero difference
between the two groups immediately after the workout, which tells us that the
omega-3s reduce the inflammation associated with the delayed soreness, not just the immediate recovery. Which is what we’re talking
about in this video. Lastly, let’s talk about curcumin. Good old turmeric. This is why I’m always putting
this in my post-workout food and why I’m always
consuming it left and right and why I’m always touting
the benefits of it. Curcumin has some
interesting components to it, but for the sake of this video, it works on something known
as nuclear factor kappa B. That nuclear factor kappa B is like the master inflammatory signal. If we can reduce that, we
can reduce the inflammation, and our bodies can
start to recover better. What this study looked at was 17 men that hadn’t worked out in about 60 days. So, it particularly took
people that hadn’t work out for awhile so that we
knew they would get sore. What was ultimately discovered, was that those that ended
up consuming curcumin before and after their workout, ended up having much lower
levels of inflammation, but they had lower levels of what’s known as creatine kinase. This creatine kinase
is directly correlated with muscle breakdown. And if we have lower levels of that, it means the muscles aren’t
breaking down anymore. Now, you might be wondering, don’t we want the muscles to break down? That’s how we get stronger. Yes, we do. But we don’t want the
muscles to be breaking down two or three days later. That means we’re not recovering. That means we can’t get into the gym. That means we can’t get
the protein synthesis and the metabolic response that we want. We want the creatine kinase
levels to be elevated right after the workout. Not two days after. So, therefore, curcumin is showing, that it can actually reduce
those creatine kinase levels a couple days later, so you
can get back in the gym, and get the results that you
want, as fast as possible. As always, keep it locked
in here with Jigsaw. And I know I threw a
lot of science at you, but there’s a lot of
science to be talked about when it comes down to
good old-fashioned DOMS. I will see you in the next video.

11 thoughts on “Delayed Onset Muscle Soreness | #ScienceSaturday

  1. Nice expert advice. So basically you want to drink Fish & Blueberry smoothie with a little bit of curcumin/turmeric. Mmmm nice

  2. I implement blueberries. Whenever DOMS becomes a factor, I implement blueberries, and I deploy them into my face hole for maximum effectiveness. Proper utilization of blubes is critical to prevention of DOMS. ALPHA TEAM BLUEBERRY, DEPLOY DEPLOY

  3. So I do squats and my legs get sore but that has nothing to do with my legs being sore…yea I don’t know bout that

  4. Curcumin is more readily absorbed when taken with ground black pepper. There are recipes for golden paste if you google.

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