How Nutrition Supercharges Recovery – And Reduces Muscle Soreness
Feeling stiff after a session? That’s DOMS – delayed onset muscle soreness.
It’s common, especially after high-intensity or skill-focused training (like calisthenics).
It can also mess with your next class if recovery isn’t on point.
At CaliUnity, we train hard—but we recover smart.
And that starts with what you eat.
Why Am I So Sore?
DOMS usually kicks in 24–48 hours after you:
– Try a new class or skill
– Go harder, heavier or longer
– Come back after time off
It’s a sign your muscles are adapting.
But with the right post-workout nutrition, you’ll reduce soreness, support muscle repair, and show up strong to your next session.
The 4 Rs of Recovery
1 – Repair with Protein
Torn muscle fibres need rebuilding.
After training, aim for 20–40g of high-quality protein, including about 3g of leucine.
➡️ You’ll find this in meals with chicken, eggs, dairy, tofu, or a solid post-class shake.
2 – Replenish with Carbs
Carbs refill the muscle’s fuel tanks (aka glycogen stores).
In our Reps & Sets sessions, you’ll use these up fast.
Rice, oats, potatoes, fruit = great recovery carbs.
3 – Rehydrate with Fluids + Electrolytes
Sweaty session? Replace fluids and sodium with water, food, or a basic sports drink.
4 – Re-nourish with Micronutrients
Training creates oxidative stress.
Combat it with colourful fruit, veg, seeds, and nuts for antioxidants like vitamins A, C, and E.
“Since going to CaliUnity, my body has got stronger & leaner, & I’m feeling great overall. And it’s lots of fun!”
— Carolyn, 5-star Google Review ⭐️⭐️⭐️⭐️⭐️
Bonus Recovery Boosters
Omega-3s – Found in oily fish, walnuts, and chia. Helps joint pain and soreness.
Caffeine – Taken post-workout, it may reduce pain and speed recovery. Try coffee or dark chocolate.
Consistency – One good meal helps. A lifestyle of good meals changes everything.
Our members train 2–4 times a week—most coming back because they feel better, not worse.
Why? Because we coach the training and the recovery.
That’s how you build long-term progress.
👉 Fill out the intake form to see if CaliUnity is a good fit for you.