How To Recover From Sore Muscles

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How To Recover From Sore Muscles

Everyone gets sore muscles from time to time. Whether you're a competitive athlete, a weekend warrior or just simply amble about -- at some point you want to know how to recover from sore muscles! 

Sore muscles are a frequent side effect for people who participate in athletic competition and train regularly. They often face two big post-performance problems: sore, achy muscles and swollen, stiff joints. Beyond the pain and discomfort, sore muscles and achy joints can interfere with the next training session and make everyday activities a struggle. In time, they can lead to chronic aches and pains.

The typical advice given to recover from sore muscles is to cool down after a workout, get a massage, and use heating pads and ice packs. Some innovative approaches include eating mushrooms for their anti-inflammatory properties that may be effective in reducing some muscle soreness.

Yes, reducing inflammation is the key in muscle and joint recovery, but there are two supplements far more effective at doing that than mushrooms: curcumin and pomegranate; particularly, the fusion of two very special forms of these compounds:

  • Pomella®, a patented pomegranate extract; and
  • Longvida® Curcumin, a patented and highly bioavailable form of curcumin.
New research indicates that by consuming Pomella® pomegranate extract and Longvida® curcumin, casual athletes and exercise enthusiasts may be able to recover faster with less pain, and potentially protect their joints from wear-and-tear.

For anyone who competes regularly, or exercises simply for good health, consuming this supplement combo may result in better training and performance. For everyone else, taking curcumin and pomegranate together offers the potential for better health, more consistent and improved performance, and a higher quality of life.

Imagine a Full Training Session Less Than 2 Days After Running a Half-Marathon

A return to full training happened quickly for volunteers in a study who took a new product that combined Pomella® and Longvida®.   [1]

For the trial, researchers divided men and women ages 26 to 45 who were preparing for a half marathon into two groups. One group received curcumin and pomegranate. The other was the control group and got a placebo. The athletes took their assigned supplements during race preparation.

The difference between the two groups was dramatic. For one, those taking this highly bioavailable form of pomegranate and curcumin returned to normal training within 48 hours after they had raced. That’s amazingly fast as typical recovery time for athletes who run a half-marathon is between five and seven days.

The researchers also noted:

  • An overall suppressed inflammatory response both during training and after the race.
  • A stronger immune system, which was of special interest to researchers as endurance athletes often suffer from a weaker immune response.
  • Participants in the Pomella®/Longvida® group said they felt less pain and soreness after the event as compared to those in the control group.

This is great news for men and women who enjoy athletic competition and who exercise regularly. Faster recovery means a quicker return to training. Less muscle soreness and joint pain mean higher quality training, making it easier to achieve your personal goals. Less pain also means a better quality of life.

Of course, the results of this study also promise incredible benefits for anyone who works in the garden, does any type of physical labor, or who may often have sore, achy joints. After all, you don’t have to run a half-marathon to experience sore muscles and achy joints.

So why does this curcumin/pomegranate combo work so effectively? It unites compounds from two of nature’s most potent substances proven to support health, healing and recovery.

An Innovative Fusion Developed to Recover from Sore Muscles, Protect Joints, Reduce Inflammation and Improve Blood Flow

Exercise - really any type of physical exertion - wears down the cartilage in the joints, creating inflammation. When we’re young, the body’s natural repair mechanisms respond quickly. As we age, this response become encumbered and slows down.

Today we know inadequate or slowed healing of cartilage, especially in athletes, leads to increased joint pain and reduced mobility. Oftentimes, athletes and exercisers do not allow sufficient time to recover from their exertions. When training resumes too soon and the cartilage doesn't heal completely, the result can be long-term cartilage loss and potentially chronic joint pain.

Proper nutrition and adequate recovery time are essential to protect cartilage. During recovery, the body requires nutrients to produce Type II collagen for cartilage repair and hyaluronic acid needed to lubricate the joints. If collagen levels fall too low or your cartilage becomes too damaged, repair may stop altogether. And, as you may know, collagen levels have been found to naturally decrease with age.

Similarly, your body’s ability to deal with inflammation decreases with age, which can be a problem for recovery from athletic competition. Inflammation is a natural response to muscle work, especially from intense exertion, like running a half-marathon. After vigorous exercise, muscle tissue breaks down and is then rebuilt stronger than before. Inflammation is integral to this rebuilding process. The challenge, however, is keeping the inflammatory response under control so that it doesn't persist chronically.

Both cartilage health and the ability to control inflammation rely on good blood flow to deliver the nutrients needed for recovery. The capacity of your blood vessels to expand and contract is vital to the speed and quality of your performance during training and competition and during post-event healing.

Antioxidants in pomegranates and curcumin have been shown to support all three of these essential facets of exercise recovery. That’s why ProHealth Longevity created Optimized Curcumin Longvida® with Pomella® Pomegranate Extract, a fusion of Pomella®, a patented pomegranate extract, and Longvida® curcumin, a patented and highly bioavailable form of curcumin.

Pomella's Antioxidants Protect Cartilage and Cardiovascular Health

Pomegranates are an antioxidant-rich fruit. Although pomegranates contain a variety of antioxidant-scavenging polyphenols, one type, called punicalagins, has proven to be one of the most potent. Pomella® was developed specifically to provide these potent punicalagins.  

University of Rhode Island researchers studied punicalagins as supplied by Pomella® and found they protected cartilage better than antioxidant powerhouses curcumin, quercetin and EGCG (the polyphenols in green tea) [2] . The researchers specifically observed less activity in collagen reducing enzymes known as matrix metalloproteinases, or MMPs. This is important for both recovery and long-term outcomes, given that at a certain point the degradation of Type II collagen in cartilage cannot be reversed. As more and more cartilage breaks down, the speed of breakdown increases. [2]

Other studies report antioxidants in pomegranate extracts like Pomella® improve blood vessel flexibility, an important factor in cardiovascular health and your body’s ability to deliver nutrients where they're needed. Pomegranate antioxidants have been found to support nitric oxide, the molecule responsible for the expansion and contraction of blood vessels. By supporting blood flow, damaged cells and waste can more effectively be removed and nutrients delivered to and from the site of injury, especially in joints where blood flow is limited.

Longvida® Speeds Muscle Recovery and Supports Blood Flow

Curcumin has been lauded and criticized by researchers. Years ago, lab tests found curcumin possesses incredible anti-inflammatory effects. Human trials presented mixed results. The reason was simple: the human body metabolizes curcumin very quickly with only a small percentage, usually around 5%, ever making it into the blood. Longvida® solved this problem and increased curcumin bioavailability up to 285 times more than regular curcumin.

Like pomegranates, curcumin has shown amazing antioxidant activity. This led researchers at the University of Colorado at Boulder to see if Longvida® curcumin would boost nitric oxide levels in the body. After 12 weeks, patients in the curcumin group saw blood flow increase 37%. The placebo group remained unchanged. Researches also reported the daily 2,000 mg dose of Longvida® was well-tolerated and safe when taken during the 12-week trial. [3]

Perhaps one of the most heavily studied therapies for curcumin has been in response to joint pain and inflammation. Longvida® was tested by University of North Texas researchers who investigated how it would work against delayed-onset muscle soreness due to exercise-induced muscle damage (EIMD), which causes the post-performance soreness athletes experience. Levels of inflammatory molecules CK, TNF-alpha and IL-8 were lower in the volunteers taking Longvida® than the placebo group. [4]

Although, the curcumin did not reduce feelings of muscle soreness, the researchers’ findings support "the use of oral curcumin supplementation ... reduce the symptoms of EIMD." [4]

A Safe Way for Athletes, Exercise Enthusiasts and Others to Protect Joints and Speed Recovery

By and large, post-performance inflammation remains a challenge for athletes of every caliber. Professional athletes, casual competitors, exercise enthusiasts, and people who simply want to move better may benefit from a combination of Pomella® and Longvida® Optimized Curcumin. Together, they offer a safe and natural alternative for anyone seeking to speed recovery and reduce common aches and pains due to exercise and athletics.

As always, anyone with a medical condition and pregnant and breastfeeding women should consult with their doctor before taking any supplements.

Show references
  1. Tanner EA et al. Evaluating the effects of systemic, exercise-induced skeletal muscle injury using whole transcriptome sequencing. J Immunol. 2018. 200(Supplement 1): 42.14 LP-42.14
  2. Jean-Giles D et al. Inhibitory effects of polyphenol punicalagin on type-II collagen degradation in vitro and in vivo.> Chem-Bio Inter. 2013 Jun 20. 205: 90-99. EPub 2013 Jul 2. DOI: 10.1016/j.cbi.2013.06.018
  3. Santos-Parker JR et al. Curcumin supplementation improves vascular endothelial function in healthy middle-aged and older adults by increasing nitric oxide bioavailability and reducing oxidative stress. Aging. 2017
  4. McFarlin BK et al. Reduced inflammatory and muscle damage biomarkers following oral supplementation with bioavailable curcumin. BBA Clinical. 2016 February

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