November 18, 2017

DOMS…..Excuse me what did you say?

DOMS

Have you ever heard someone use the word “DOMS”? The first time I did, I thought I was hearing a foreign language or that the person just didn’t know how to talk! Then it hit me, they were using an acronym for something fitness related (as I do frequently now). So what did I do? My normal…I RESEARCHED!! This is what I learned…

DOMS, also known as Delayed Onset Muscle Soreness is common after exercise (post-training) and it is not related to lactic acid buildup, but stems from muscle fiber damage. It refers to the gradually increasing discomfort that occurs between 24 and 48 hours after activity and it is perfectly normal! DOMS is a common result of physical activity that stresses the muscle tissue beyond what it is accustomed to.  DOMS should not limit or affect your training, although one’s pain threshold will dictate training intensity while experiencing it.

supplementsThere are many things you can do to help limit the duration of DOMS…some natural supplements help, like Omega 3, Quercetin, Arginine, Glutamine,  and CLA. Or simply by upping  your antioxidants and your water consumption should help.  DON’T use things like ibuprofen though, try to keep it natural.

cardio

Another way is cardio at a steady state is great due to getting oxygen and blood flow to the area…which aides in recovery NATURALLY! Charles Poliquin writes that “sometimes very light, low intensity cardio the day after a heavy intense workout can help with DOMS.” There have been no studies that say working out with DOMS causes harm to you or your muscles.

So a good starting point is LOTS of water during the day (stay hydrated), a good all-round multivitamin, and then natural supplements taken pre/post training, stretching well before sleep, and then some low intensity steady state cardio the next morning.

Don’t be afraid of DOMS, I promise…they are a good thing!!

My life without Meds and with Supplements

Having medical issues since I was 18, I have been prescribed tons of different medications to take. The two times I remember taking the most were after my accident in 2000 and then again after my accident in 2008. In 2000, there was a lapse of 14 months were my Doctors could NOT figure out what was wrong me. (I ended up having severe damage done to my lower spine). In this time frame I was put on multiple medications…and at one point in time I was on 9 different (taking 21 pills a day). Two of those medications were BLACK BOXED by the FDA to cause severe/deadly reactions. No one caught this…not my Doctors nor the Pharmacy. I ended up having 3 Gran Mal seizures and adding more issues to the already growing list. After the seizures, my doctors took me off EVERYTHING, which led to me going through 5 days of the worst withdrawal symptoms ever! Then after my accident in 2008, they practically did it all over again (a different group of doctors due to workman’s comp). I was on 11, yes 11 different meds, and NONE OF THEM WERE WORKING. Come to find out my body has grown immune to ALL prescription drugs and I even have to be triple dosed with anesthesia to stay under for a surgery.

So here is a list of all prescription drugs I have been on:

For Pain: (also includes neuro, joint, & arthritic)

Dilaudid 2mg (5mg in hospital), Lyrica 150mg, Aspirin 325mg (4 at a time), Lodine 400mg, Neurontin 600mg, Voltaren Gel, Lidocaine Patch, OxyContin, Vicodin, Percocet, Morphine drip and time release, Darvocet, Mobic, Naproxen, Celebrex & Demerol

For either Muscle Relaxer or Spasms:

Diazepam 5mg, Baclofen 10mg, Flexeril 10mg, & Soma 350mg

For migraines:

Indomethacin 25mg & Imitrex

For Seizures:

Topomax 150mg & Ultram (found out I am allergic too)

Steroid Packs: Prednisone

For Sleep: AmbienCR (was up to taking 6 pills a night with no sleep)

Blood Thinner: Coumidin

So, now I take NONE of those. I even did my last two major surgeries (spinal fusion and total hip replacement) with NO MEDS, that includes NO PAIN MEDS!

Now onto supplements:

Yes, I take them. No, I don’t tell others to take them. To each his own.

Here is what I do take, and below this lit is just some knowledge I have learned by reading.

In the morning I take:

Vitamin D 2,000IU, Super B Complex w/Folic Acid, Multi-Vitamin, CLA,  Glucomannan & Green Tea Extract

At lunch time I take:

CLA, Glucomannan, Green Tea Extract, Ester C 1,000 & FiberSol

Then at dinner:

Ultimate Flora 50Billion, Fish Oil, CLA, Glucomannan, & Green Tea Extract

Then Pre-Workout I take:

L-Arginine 500mg & 1 scoop of EVP (Evogen)

Post-Workout I take:

Glutamine 500mg & 1 scoop of CEllKEM (Evogen)

I have learned that there are different supplements you should NOT take together or should be taken with food. So I am going to touch on that a bit.

Did you know your body absorbs supplements better on a well-balanced diet than with junk (go figure)! Some of the types of supplements that need this are vitamins, minerals, and oils (like fish or flax). There are those supplements, like Amino Acids, Herbal medicines and enzymes, which are better taken 30 minutes PRIOR to eating. As for which ones not to take together and which ones benefit each other. Iron, taken with Vitamin C increases absorption, but taken with Zinc, Soy, Coffee or Tea it decreases the absorption. Calcium, taken with Vitamin D & C, protein and lactose increases absorption, while Magnesium, Zinc and Phosphate decreases it. Don’t combine your Vitamin B12 with Vitamin C either or even better for your woman on oral contraceptives, DON’T take B6 at the same time!