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science nutrition blog

science nutrition <strong>blog</strong>

Intense weight training, particularly involving eccentric muscle contractions (lengthening contractions), can trigger delayed-onset muscle soreness (DOMS). Intense training causes small injuries to the muscle fibers. This causes an inflammatory response that helps heal the tissue. Creatine monohydrate supplements might speed recovery from intense weight training and reduce the severity of DOMS— according to a literature review led by Jooyoung Kim from Kookmin University in Korea. Creatine might reduce oxidative stress, modify inflammation, enhance muscle cell calcium metabolism and promote satellite cell activation— all of which might promote healing and speed recovery. We need more research before we know for sure. (Journal of Exercise Rehabilitation, 11: 244-250, 2015)