Nutrition to Solve DOMS - She Runs Eats Performs

Episode 15

Published on:

16th Jul 2020

Nutrition To Solve DOMS

Nutrition to Solve DOMS

DOMS, Delayed Onset Muscle Soreness, can be debilitating for any runner. For some it can potentially mean time out of training or missing that big race.

In this episode we explain what DOMS is and who may be at risk of developing it. We also outline the key signs and symptoms to observe for and delve into the world of nutrition.  We explore how nutrition could help reduce the risk of a runner developing DOMS and/or how it could support recovery from DOMS.

Show Notes


DOMS – discovering what it is and who might suffer from it. 


Delving into the key signs and symptoms of DOMS, which include tenderness and stiffness  


Discussing blood markers markers used to determine the degree of muscle damage from DOMS.


Outlining the Female Factors linked to DOMS. Are women more susceptible?


Discovering how nutrition may help reduce the risk of DOMS and/or support recovery from it.  


Thinking about additional approaches to support recovery from DOMS e.g. sports massage, cold/hot compress.


Key Takeaways:

  • DOMS can happen to anyone, but women may be more susceptible
  • Be mindful of DOMS when adjusting training up or changing running style eg. from road to trail.
  • Build up training slowly to try and avoid/reduce risk/severity of DOMS, especially if you are new to running
  • If DOMS symptoms are severe STOP training for a period if time – it will be worth it in the long term.
  • Consider your diet – is it anti-inflammatory or could it be a risk factor for DOMS? Listen to E14 for some great food ideas.

Related Episodes:

Endurance Running and Immune System

Vitamins and Minerals and the Female Runner


The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at

Happy Running!

Aileen and Karen 

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About the Podcast

She Runs Eats Performs
for mid-life female runners of all abilities
Are you confused about the science around nutrition for runners? Listen in to learn about the WHY, HOW, WHAT, and WHEN of eating to fuel your running performance.

We are here to help you translate sports nutritional science, into easy to apply tips and plans, helping you enjoy peak running performance. We focus on the FEMALE FACTORS every mid-life woman needs to know to be a healthy runner.

About your host

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Aileen Smith

Nutritionists, Educators, Podcasters, Runners and Friends

We have a love of running and a passion for nutrition, delicious food and healthy living. She Runs Eats Performs for female runners of all abilities who are looking for simple ways to improve their running performance and their health with nutrition and lifestyle.
We enjoy sharing our nutritional expertise, reviewing the latest sports science and most of all helping you to take easy action so you can enjoy your running life to the full.
We are here to help you achieve great health and good shape whilst staying injury-free with easy-to-understand sports nutritional concepts and easy-to-implement tips and plans.

Aileen and Karen are BANT and CNHC Registered Nutritional Therapists.