What is EIMD
Exercise-induced muscle damage (EIMD) is typically caused by exercise that you are not used to, like new exercises or sudden increase in exercise levels.
EIMD results in pain, soreness, inflammation, and reduced muscle function.
Studies
In recent years, a multitude of techniques including massage, cryotherapy, and stretching have been used to reduce the signs and symptoms of EIMD. However the results have been not always been good, or proven
Nutrition and supplements to reduce EIMD-related symptoms have been tried and studied as well and again the results were mixed. Research by Harty in 2019 (1) have given us some good insight.
Supported by Evidence
- Tart cherry juice
- Pomegranate & watermelon juices
- Creatine
- Omega-3
- Vitamin D
More Research Needed
- Blueberries
- Garlic
- Lychee
Promising Supplements That Also Need More Research
- Pinapple
- Ginseng
- Ginger
- Curcumin
- Caffeine
- Harty PS, Cottet ML, Malloy JK, Kerksick CM. Nutritional and Supplementation Strategies to Prevent and Attenuate Exercise-Induced Muscle Damage: a Brief Review. Sports Med Open. 2019;5(1):1. Published 2019 Jan 7. doi:10.1186/s40798-018-0176-6
