327. Reduce Muscle Soreness and Improve Your Running (with FOOD!) with Kylee Van Horn, RD

Protein & Soreness

Protein plays a crucial role in muscle recovery and reducing soreness for endurance athletes. Kylee Van Horn emphasizes the importance of spreading protein intake throughout the day to maximize muscle protein synthesis and aid recovery. This approach helps maintain steady energy levels and reduces inflammation, which is vital for athletes who experience microtrauma from intense workouts 1. She suggests experimenting with different protein and carbohydrate combinations to find what best supports individual recovery needs 2.

I like to think about it in boxes, like trying to fill your boxes with smaller amounts of protein throughout the day.

--- Kylee Van Horn

This personalized strategy can help athletes feel less sore and more prepared for daily training.

   

Supplements

Supplements like creatine and magnesium can enhance endurance performance and recovery. Kylee Van Horn notes that while creatine is traditionally associated with strength sports, it can benefit endurance athletes by aiding glycogen replenishment and recovery 3. She also highlights magnesium as a common deficiency among athletes, which can impact muscle function and recovery. Van Horn advises choosing magnesium glycinate or threonate to avoid digestive issues 4.

I hesitate a little bit when recommending supplements for everyone because I think that's difficult sometimes to answer.

--- Kylee Van Horn

These supplements should be considered based on individual dietary needs and training demands.

   

Nutrient Timing

Timing nutrient intake is crucial for optimizing performance and recovery. Kylee Van Horn suggests that a protein-rich snack before bed can improve sleep quality and muscle repair, while also recommending a balanced intake of carbohydrates 5. She stresses the importance of distributing protein evenly throughout the day to maintain stable blood sugar levels and enhance recovery 1.

I tend to recommend a higher protein snack before bedtime because it can promote sleep quality and muscle repair.

--- Kylee Van Horn

This strategic approach to nutrient timing can help athletes feel more refreshed and ready for their next workout.