Ever get that deep soreness after a long day's climb or ski? Sure, we all do. While the reasons for this are varied and complex, many experts now believe that much of the dreaded Delayed Onset Muscle Soreness (DOMS) can be alleviated, at least partially, by the use of antioxidants.
Whenever we exert ourselves we breathe plenty of life giving oxygen to fuel the muscles doing the work. With oxygen comes oxygen free radicals. Perhaps you have heard of free radicals before. Without going into too much detail, these are like mutant atoms that can destroy other neighboring atoms. The more oxygen you breathe, the more oxygen free radicals you take in. These guys along with other superoxides will partially destroy some of your muscle tissue, thereby negating some of your efforts to get stronger. At the very least, they tend to make us feel sore.
One way to "buffer" the effect of free radicals is through the use of antioxidants. Antioxidants work like a barrier between your body and the free radicals. "Research shows antioxidant supplementation during periods of strenuous exercise can soak up most of the free radicals, significantly reducing exercise-induced muscle damage and breakdown."
My recommendation is to take a good antioxidant before and after you participate in any strenuous activity. Try one of the antioxidant blends that are now available at most health and nutrition stores. Athlete’s Antioxidant Blend by EAS is one recommended product. As well, green tea is known to be one of the most powerful antioxidants. So, try and have a cup of Green tea a few times a day. I often carry a hot thermos of this healthful elixir while alpine climbing.
Remember to drink plenty of water to.
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You’ve felt the impact of dehydration while exercising. Maybe you’ve also felt the ongoing recovery effects the following day. But what many people don’t recognize is how too much fun on the trails or the slopes without enough water can impact you the next day. That loss of energy, fatigue and lack of endurance you experience on the second day is often the result of dehydration on the first. I recommend taking along at least two liters of water for any full day activity and more if it is going to be hot out.
One way to ensure that you are drinking enough when on the go is to use a hydration system. Though, they may not work so well in the dead of winter, they do just fine for most alpine and rock climbing situtations. They just make it all that more convenient to drink and you will feel better because of it.
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Here’s to your health.
Vince’s "On-the-Go" alpinade recipe:
This is a great mix for re-hydration, replacing electrolytes, and reducing oxidative stress with the green tea and the vitamin C (both powerful antioxidants).
Two cups green tea
Two cups orange juice
1/4 teaspoon salt
1/2 scoop whey protein powder (optional)
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