Protein and DOMS: the key to better muscle recovery

Muscle soreness, scientifically known as Delayed Onset Muscle Soreness (DOMS), is that feeling of stiffness or discomfort that appears 24 to 48 hours after performing an effort your muscles are not used to.
For years, it was believed that soreness was caused by the crystallization of lactic acid, but we now know that’s not true — lactate does not crystallize at physiological pH.

The most accepted explanation today is microscopic damage to the muscle fibers (microtears), especially after eccentric contractions, such as going downstairs, braking a stride, or cushioning a jump.
This damage triggers inflammatory processes and oxidative stress, which explains both the pain and the temporary loss of strength.

Why Are Proteins Important for Recovery?

Because muscle repair depends on them. After exercise, the body activates muscle protein synthesis to regenerate the damaged tissue.
Ensuring an adequate protein intake — whether through diet or supplements — helps support this repair process, promoting faster recovery of strength and performance.

Can Protein Supplementation Reduce Muscle Soreness?

Scientific evidence shows mixed results.
A recent meta-analysis that reviewed 29 studies found that protein intake before or after exercise does not significantly reduce pain, but it does improve the recovery of muscle strength and reduces blood levels of creatine kinase (CK), a marker of muscle damage.

In other words, while protein might not prevent soreness, it can help you recover your strength more effectively in the days following intense exercise.

What If I Already Eat Enough Protein Each Day?

In that case, adding more protein may not bring extra benefits.
For example, a study on runners after a 15 km race found no difference between protein and carbohydrate supplementation when participants already met their daily protein requirements (at least 1.1 g/kg of body weight).
The takeaway: quality and even distribution throughout the day are just as important as total quantity.

What Other Nutrients Can Help?

Besides protein, soreness is linked to inflammation and oxidative stress. Therefore, certain micronutrients with antioxidant functions may help in specific situations, especially after particularly intense training sessions.

A meta-analysis reviewing 18 studies on vitamins C and E found that their combination can reduce oxidative stress, inflammation (for example, interleukin-6), and muscle damage (measured by CK).
However, there were no clear improvements in muscle strength or perceived pain.
The best approach is to maintain a balanced diet rich in fruits and vegetables and reserve supplementation for targeted, short-term situations.

What Can I Do to Prevent or Reduce Soreness?

Here are some practical tips:

Avoid sudden training changes, especially new eccentric exercises, right before a key race or training week.
Keep your protein intake adequate and evenly distributed throughout the day.
Get enough sleep and rest, since muscle regeneration occurs mainly during sleep.
Stay well hydrated and don’t neglect carbohydrates after intense sessions.
After particularly demanding workouts, eat foods rich in natural antioxidants (berries, kiwi, citrus fruits, leafy greens).

In Summary

Soreness (DOMS) is a natural consequence of training, resulting from microtears in muscle fibers, inflammation, and oxidative stress.
Protein plays a key role in muscle repair and strength recovery, even though it doesn’t always reduce pain.
When your diet already provides enough protein, more isn’t necessarily better — instead, focus on a balanced diet with sufficient energy, protein, and natural antioxidants to minimize the impact of soreness and recover optimally.