Should I Eat More When I Have DOMS? The Nutritional Guide to Recovery

October 11, 2025 •

4 min read

Microscopic tears in muscle fibers trigger inflammation and lead to delayed onset muscle soreness (DOMS), a common phenomenon for many athletes and fitness enthusiasts. While a natural part of the adaptation process, supporting your body with the right nutrition is crucial, and the focus should be on what you eat, not just if you should eat more when you have DOMS.

Quick Summary

After intense exercise, the body requires specific macronutrients and anti-inflammatory compounds to repair damaged muscle tissue and restore energy stores. Prioritizing consistent intake of protein, complex carbohydrates, and antioxidant-rich foods, alongside proper hydration, can significantly aid recovery and manage soreness more effectively than simply increasing overall food consumption.

Key Points

Prioritize Quality Nutrients: Focus on balanced meals rich in protein and carbs rather than just increasing calorie intake to aid muscle repair and replenish energy stores.
Increase Protein Intake: Aim for 1.6-2.2 g per kg of body weight daily if resistance training, with a 20-40g serving post-workout to supply the amino acids for muscle rebuilding.
Replenish Glycogen with Carbs: Consuming complex carbs helps restore muscle glycogen depleted during exercise and prevents muscle breakdown.
Incorporate Anti-Inflammatory Foods: Eat foods high in omega-3s (fatty fish, nuts, seeds) and antioxidants (berries, turmeric) to manage inflammation and reduce soreness.
Stay Hydrated: Dehydration can worsen muscle soreness and impede recovery; drinking plenty of water and electrolytes is essential.
Avoid Inflammatory Triggers: Steer clear of processed foods, excessive added sugar, and alcohol, which can increase inflammation and hinder the recovery process.
Mind Your Timing: Consuming a meal with protein and carbs within two hours of an intense workout can kickstart the recovery process most effectively.

The Body's Response to DOMS

Delayed onset muscle soreness (DOMS) is the achy, stiff feeling that typically starts 12 to 24 hours after a new or intense workout, peaking at around 48 hours. This sensation is a result of microscopic damage to muscle fibers and the body's subsequent inflammatory response to repair the damage and rebuild stronger tissues. This is an essential part of the process for muscle growth and adaptation. While there's no magic cure to make DOMS disappear instantly, strategic nutrition is a powerful tool to manage symptoms and accelerate recovery. The fundamental principle is ensuring you provide your body with the building blocks and fuel it needs to heal itself efficiently.

The Role of Macronutrients in DOMS Recovery

When your body is in recovery mode, its nutritional needs shift to support the healing process. While you might feel less active due to soreness, providing a steady supply of energy and repair materials is key.

Protein: The Building Block of Muscles

Protein is arguably the most critical nutrient for muscle repair and recovery. During exercise, your muscles break down, and protein provides the essential amino acids needed to rebuild and repair this damaged tissue. Consuming adequate protein consistently throughout the day, not just immediately after a workout, is important. A target of 1.6 to 2.2 grams of protein per kilogram of body weight is often recommended for those engaged in regular resistance training. Lean protein sources like chicken, fish, eggs, dairy, and plant-based options like lentils and chickpeas are excellent choices.

Carbohydrates: Replenishing Energy Stores

During intense exercise, your body uses its stored carbohydrates (glycogen) for fuel. Replenishing these stores is crucial for energy and preventing the body from breaking down muscle for fuel. Pairing carbohydrates with protein has been shown to enhance muscle glycogen synthesis, aiding in faster recovery. Choosing complex carbohydrates like sweet potatoes, brown rice, and whole grains provides a sustained energy release, while a quick source like a banana can be effective immediately post-workout.

Fats: Modulating the Inflammatory Response

While some inflammation is necessary for healing, excessive inflammation can prolong soreness. Healthy fats, particularly omega-3 fatty acids, possess anti-inflammatory properties that can help mitigate this. Incorporating sources like fatty fish (salmon, sardines), walnuts, and chia seeds into your diet supports the body's natural healing processes and can help ease soreness.

Targeted Foods and Nutrients to Combat Soreness

Beyond the basic macronutrients, specific foods and compounds can provide an extra edge in fighting DOMS. Integrating these into your diet can actively reduce inflammation and oxidative stress associated with strenuous exercise.

Tart Cherry Juice: Rich in anthocyanins, potent antioxidants with anti-inflammatory properties, tart cherry juice has been shown to reduce perceived muscle soreness and accelerate muscle recovery.
Turmeric and Ginger: Curcumin, the active compound in turmeric, and the compounds in ginger are known for their anti-inflammatory effects. Incorporating these spices into your meals can help manage inflammation and pain.
Magnesium: This mineral plays a vital role in muscle function and relaxation. Magnesium-rich foods like leafy greens, nuts, and seeds can help prevent cramps and reduce muscle tension.
Hydrating Beverages: Proper hydration is non-negotiable for recovery, as dehydration can exacerbate muscle soreness. Water, mineral water, and coconut water help replenish fluids and electrolytes lost through sweat.
Caffeine: A cup of coffee an hour before or after your workout may help reduce DOMS by blocking pain-promoting compounds in the body.

Suboptimal vs. Optimal Recovery Nutrition

Choosing the right foods for recovery is just as important as the intake itself. The wrong choices can hinder the healing process.


Feature	Suboptimal Recovery Meal	Optimal Recovery Meal
Carb Source	Sugary energy drinks, candy	Sweet potatoes, brown rice, whole-grain bread
Protein Source	None, or insufficient amount	Lean meat, eggs, Greek yogurt, or whey protein shake
Healthy Fats	Fried or saturated fats	Omega-3s from salmon, walnuts, chia seeds
Antioxidants	None	Berries, pomegranate juice, spinach, turmeric
Hydration	Sugary soda, alcohol	Water, tart cherry juice, coconut water

The Recovery Timeline and Nutrient Timing

While a consistent, healthy diet is the foundation for managing DOMS, nutrient timing can play a supportive role, particularly after intense sessions. Aim to consume a combination of carbohydrates and protein within two hours of your workout. This period, sometimes referred to as the 'anabolic window,' is when your muscles are most receptive to nutrients for glycogen replenishment and protein synthesis. However, the notion of a very narrow window has been debated, and a balanced, consistent diet remains the most important factor for long-term recovery. For more on optimizing nutritional timing, resources like the NASM blog can provide additional context on recovery nutrition strategies.

Conclusion: Fueling Smartly for DOMS

Instead of simply focusing on eating more, the key to managing DOMS lies in eating smarter. Your body is a remarkable machine capable of self-repair, but it requires the right fuel to do so efficiently. Prioritizing protein for muscle rebuilding, carbohydrates for energy replenishment, and anti-inflammatory foods rich in antioxidants and healthy fats can significantly ease soreness and accelerate your recovery. Combining this nutritional approach with proper hydration and sufficient rest will help you bounce back faster and get the most out of your training, allowing you to focus on your progress rather than your pain.

Frequently Asked Questions

While your overall calorie needs may increase slightly during recovery, the quality of those calories is more important. Focusing on nutrient-dense foods, particularly protein, carbs, and anti-inflammatory compounds, is more effective than simply increasing overall intake.

Consuming a meal or snack containing both protein and carbohydrates within 30 minutes to two hours after an intense workout can help kickstart the repair and glycogen replenishment process.

Protein provides the amino acids that serve as the building blocks for repairing and rebuilding the microscopic tears in muscle fibers caused by strenuous exercise. Consistent protein intake is key for supporting this healing process.

Yes. Drinks rich in antioxidants, like tart cherry juice, pomegranate juice, and beetroot juice, have been shown to help reduce inflammation and oxidative stress related to DOMS. Proper hydration with water and electrolytes is also crucial.

To support recovery, it's best to limit or avoid foods that promote inflammation, such as those high in added sugar, highly processed or fried foods, and excessive alcohol. These can hinder your body's natural healing process.

While some supplements, like omega-3 fatty acids, creatine, or branched-chain amino acids, may aid recovery, a balanced diet rich in whole foods should be the priority. Supplements should complement, not replace, a healthy diet.

Hydration is extremely important. Dehydration can worsen muscle soreness and impede recovery. Ensuring you drink enough water and replenish electrolytes, especially after sweating, is a simple but critical recovery strategy.