What Is DOMS? The Science of Soreness and How to Recover Faster

You Obliterated Leg Day. Now Comes the Reckoning.

You obliterated leg day. Now, two days later, your body feels like it was thrown down a flight of stairs. The soreness isn’t a warning, it's a reckoning. DOMS is cruel, calculated, and here to make you regret every last rep.

But what is DOMS, really? Why does it take so long to kick in, and is there any way to speed up DOMS recovery? Whether you're new to lifting or a seasoned athlete trying to stay consistent, understanding what’s happening under the hood can help you train smarter and bounce back faster.

Let’s break down Delayed Onset Muscle Soreness, why it shows up late, and how to reduce its impact with smarter habits and a few targeted supplements for DOMS.

What Is DOMS?

Breaking Down Delayed Onset Muscle Soreness

DOMS stands for Delayed Onset Muscle Soreness, that familiar, aching stiffness that hits 24 to 72 hours after a workout, especially after something intense or unfamiliar.

But it’s not just “lactic acid buildup” — that’s a myth. Here’s what’s really happening:

• Microtrauma: During resistance training (especially eccentric movements like lowering a squat), you cause microscopic tears in muscle fibers.
• Inflammatory Response: Your body sends blood and immune cells to the area, triggering inflammation. This is necessary for repair, but it’s also what causes pain and swelling.
• Neurological Sensitivity: Your pain receptors get hypersensitive in response to the damage. You feel stiff, sore, and weaker — not because the muscle is destroyed, but because your body is asking for downtime.

DOMS is most intense after:

• New training programs
• High volume or intensity
• Neglecting a proper cool-down or recovery routine

DOMS Recovery Starts with Movement

Don’t Just Rest—Move Smart

Complete rest can make DOMS worse. Gentle movement increases circulation and helps flush out metabolic byproducts. Here's what actually helps:

• Light cardio (15–20 min): A walk, light bike ride, or elliptical session can stimulate blood flow without stressing the system.
• Dynamic stretching: Controlled movement like leg swings or arm circles can loosen stiff joints and activate the muscles gently.
• Foam rolling: Think of it like self-massage — it reduces muscle tension and temporarily decreases pain sensitivity.

DOMS recovery doesn’t mean laying on the couch. It means scaling activity to promote healing without overloading damaged tissue.

Nutrition Plays a Huge Role in DOMS Recovery

Fueling for Repair, Not Just Energy

If you’re training hard, you’re creating inflammation. That’s not a bad thing — unless you’re under-fueled or skipping nutrients that support recovery. DOMS isn’t just about what you do after the gym; it’s also about what you eat before and after.

• Hydration: Dehydration increases muscle cramping and slows circulation.
• Protein: Supports repair of damaged muscle fibers.
• Carbs: Replenish glycogen, reduce cortisol, and support overall recovery.
• Antioxidants: Combat the oxidative stress that contributes to prolonged soreness.

Supplements for DOMS

Science-Backed Support for Recovery

When you’re deep in the throes of DOMS, ibuprofen and wishful thinking can only get you so far. The right supplements, backed by real science (not locker room talk), can help your body bounce back faster, repair damaged muscle tissue, and ease that slow-burn soreness that makes stairs your mortal enemy.

We’re not talking magic pills. These are tools to support the recovery process your body’s already working on, just with more ammo in the tank:

1. L-Glutamine: An amino acid that plays a key role in muscle repair and immune response. Glutamine may help reduce post-exercise muscle soreness and speed recovery time, especially after heavy lifting.
2. Omega-3 Fatty Acids: Found in fish oil, omega-3s help manage the inflammatory response triggered by muscle damage. Studies suggest regular supplementation can reduce DOMS severity after intense training blocks.
3. Creatine Monohydrate: Well-known for its strength benefits, creatine also supports recovery by replenishing cellular energy stores and reducing inflammation markers post-exercise.
4. Tart Cherry Extract: High in antioxidants and anthocyanins, tart cherry extract has been shown to reduce muscle soreness and improve strength recovery after tough workouts.
5. Curcumin (from Turmeric): This anti-inflammatory compound may help ease muscle soreness when taken regularly. It works by downregulating key inflammation pathways associated with DOMS.
6. Magnesium: Supports muscle relaxation and nerve function. Low magnesium levels are linked with increased cramping and post-workout soreness.

These supplements for DOMS can be game-changers when combined with smart training and nutrition, but they’re not shortcuts. Think of them as tools — not magic pills.

Can You Prevent DOMS Altogether?

Not entirely. But you can reduce its intensity and frequency.

• Warm up properly: Prepping muscles with mobility and light resistance work reduces shock during training.
• Progress gradually: Going too hard, too fast guarantees soreness. Ramp up volume and intensity slowly.
• Recover intentionally: Sleep, hydration, active recovery, and consistent nutrition are your best defense.

DOMS doesn’t mean your workout was “better.” It just means it was new or tough. In fact, less soreness over time is often a sign that your body is adapting. And that’s the goal.

Ready to Train Harder, Recover Smarter?

Now that you know the what, why, and how behind DOMS, you’re better equipped to handle it like a pro. Whether it’s improving your recovery habits, dialing in your macros, or choosing supplements for DOMS that actually work, the key is being intentional — not reactive.

At MRI Performance, we’ve built a lineup of recovery-focused supplements that support everything we’ve talked about here — from L-Glutamine, to Creatine Monohydrate, to Omega-3s.

If you're serious about recovery, consistency, and results, connect with MRI Performance today. Your next workout depends on how well you bounce back from the last one.