No More Pain After Exercise?

After a heavy bout of strength training or high intensity training, you may experience muscular fatigue, tiredness, and muscle pain.

Now, most people relate this soreness or tiredness to over-exertion or lifting too much weight too soon.

But what you may not know is this condition may be a result of lower Vitamin D levels before you exercise.

Confused?

Vitamin D and Muscle Fatigue

As you know, vitamin D is an important vitamin for health, wellness, and even for your weight.

And, there’s a pretty good chance that your vitamin D levels are not high enough.

Most people may be deficient in Vitamin D, which could lead to a number of different health conditions.

And, two important ones come to mind: becoming overweight or obese and developing of Type 2 Diabetes.

Now, you already know that a great way to increase your vitamin D is through exposure to the sun.

But if you live in a climate where the weather changes as often as the Dow Jones, then the chances you’re not getting enough of the sun exposure you need is pretty good.

So what do you do?

You turn to the foods you eat in order to boost your vitamin D levels.

Some good foods to include that boost vitamin D:

• Fatty fish like salmon, tuna, and mackerel
• Fish liver oils
• Small amounts are found in beef liver, cheese, and egg yolks
• And some mushrooms

Although these foods do contain Vitamin D, they are at lower levels, which may add little to your vitamin D levels – but still enough to make a difference.

Now, although low vitamin D is associated with adverse health that is not all low Vitamin D levels may be associated with.

In fact, a new study shows that lower vitamin D levels may lead to muscle fatigue, while adequate or increased vitamin D levels may lessen the effects of a heavy strength training session.

Here is what they found:

The researchers were trying to see if pre-exercise levels of Vitamin D were able to predict muscle weakness following exercise.

First interesting thing they noticed: immediately after exercise, Vitamin D levels increased, then decreased within minutes following the initially increase.

They did notice that circulating albumin increases predicted if vitamin D levels increased and if IFN-y increased then vitamin D decreased.

The authors found that vitamin D levels inversely predicted muscular weakness in the hours and days after completing exercise.  Meaning, the higher the levels, the less weakness and the lower the levels the higher the weakness.

What did they conclude?

“Pre-exercise serum Vitamin D levels could influence the recovery of skeletal muscle strength after an acute bout of intense exercise.”

More Sunshine Please!

Vitamin D – otherwise known as the sunshine vitamin – is an important vitamin for health and wellness.

Low levels of this vitamin have been linked to diabetes, being overweight, and obesity among other things.

Now, according to the results of this study, low levels of Vitamin D may affect recovery following exercise, possibly leading to weakness and fatigue in the working muscles.

Increasing your exposure to sunshine, eating foods that contain vitamin D, or supplementing vitamin D may be beneficial, not only to your health, but to your recovery following exercise.


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