Soreness, Nutrition, and

Hydration
Tyler Moffit
Overview
Soreness
DOMS
Lactic Acid
Nutrition
Macronutrients
Micronutrients
Hydration
Health Recommendations
Why it is important
How all of these Relate to RECOVERY
Soreness
DOMS- Delayed Onset Muscle Soreness
Caused by the breaking down of muscle cross bridges (proteins that cause
muscle contractions)
Effects are felt 24-48 hours post exercise
Most commonly felt after Eccentric and Hypertrophy Exercises
Lactic Acid- a build up of hydrogen ions in the blood during high
intensity Exercise
Effects felt during/ immediately after exercise
Acidity is buffered out of the blood within 1 hour by the liver
Commonly miss-interpreted as DOMS
Nutrition
Macronutrients- Large molecule nutrients that can be used for energy
Protein
Carbohydrates
Fats
Micronutrients- nutrients needed in small amounts to regulate and
assist in reactions inside the body (cannot be used as energy)
Vitamins
Minerals
Daily Recommendations
Protein- 10-15% daily caloric intake should be from protein
.8 Grams/Kilogram of body weight
Protein is needed for muscle, hormone, and brain function
Carbohydrates- 45-65% daily caloric intake
Carbohydrates are the main source of energy for the body during exercise
It is made of sugars that can be easily broken down by the body and used for
energy
Fats- 20-35% daily caloric intake
Less than 10% should be from saturated fats
Fats are used for energy in low intensity exercise and produce more energy
per gram than carbohydrates
Micronutrients
Vitamins- Organic molecules that cant be created by the body but are
necessary for a healthy metabolism
14 vitamins that need to be included into every diet
Each assists in a different function of the body
Minerals- 11 minerals are needed for metabolic reactions and organ/
tissue formation
Calcium is needed in bone/ tooth formation as well as muscle function
Iron is needed in the blood to help effectively transport Oxygen
Hydration
Recommended to consume 3.7L of water each day
For every pound lost post exercise, 16oz of water should be consumed
1L of fluid should be consumed 2 hours before exercise
This allows for absorption and urination of excess fluids
Electrolytes- minerals including sodium chloride and potassium lost
during sweating
These minerals need to be consumed in the diet to replace what is lost during
exercise
Recovery
With proper diet and sleep the body can rebuild muscle that has been
damaged during exercise
The body will also adapt to different strain stimuli
endurance strain (utilize energy more effectively to decrease fatigue)
Hypertrophy strain (add more cross bridges to a muscle fiber to increase force
and add size)
Strength strain (muscles fire more efficiently and with more force to
overcome heavy loads)
Power/ Speed strain (Muscles produce force more quickly)
Progressive Overload
By adding more strain and varying strains the body is forced to
continually adapt to new stimuli
By strategically adding different and new strains to the body, the body
can not fully adapt to each
This forces the body to continually change
This continuous change stops the staleness and plateaus the body faces when
it has already adapted to a stimulus
This concept of continually changing and manipulating strains to force
continual adaptations is called PROGRESSIVE OVERLOAD