Micronutrients & recovery
In untrained individuals, high-intensity resistance exercise causes an immediate post-exercise increase in plasma sodium (Na+) concentration, and lower immediate Na+ levels are inversely correlated with higher delayed onset muscle soreness (DOMS) 24 hours later.
If you are new to resistance training, be aware that your body's sodium levels shift immediately after your workout. The study suggests that people who had smaller changes in sodium levels right after exercising actually felt more muscle soreness the next day. While this doesn't mean you should consume excessive sodium, it highlights that electrolyte balance (possibly via isotonic drinks) might help reduce post-workout pain for untrained individuals.
High-intensity RE in untrained volunteers leads to changes in plasma concentrations of Na+ and K+. Na+ concentrations immediately after RE were related to DOMS; individuals that presented smaller alterations in this electrolyte reported more muscular pain.
Why this rating
Level of evidence II, but small sample size (n=20) and cross-sectional design limit generalizability.
Source
ELECTROLYTE CHANGES RELATED TO MUSCLE PAIN AFTER RESISTANCE EXERCISES
Kety Suelyn Ferreira et al. · Revista Brasileira de Medicina do Esporte · 2020
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