Introduction
Most people consider it to be a good workout when they leave the gym with sore muscles. Occasionally, performing strenuous activity could lead to muscle soreness and inflammation within the body.1 When muscle fibres are under stress, they rupture because of minor injuries in the muscle tissues. As a result of a grade 1 microtear, where less than 5% of the muscles are stretched out or torn.20
Usually, a sudden increase in the range of movement - more than the muscle can compensate for - could cause an insufficient muscle contraction21, therefore not providing the muscle with sufficient time to be able to recruit the necessary muscle fibres.
This soreness leads to structural disruption within the muscles - via microtears -; localised inflammation, followed by a temporary reduction in exercise performance.9 The most common assumption is that this is caused due to lactic acid buildup. When the body is performing strenuous activity, it is easier for it to undergo anaerobic respiration (without oxygen) rather than aerobic (with oxygen).
Since the latter tends to be rather time-consuming2, by conducting anaerobic respiration, the stored carbohydrates that the body utilises as food are now converted to lactic acid instead of completely broken down due to insufficient oxygen supply.3 This plays a minute role in disrupting pH levels and temporary fatigue, clearing up once sufficient oxygen is present, and converting the lactic acid to pyruvate. Pyruvates are the end product of glycolysis - the breakdown of glucose - and play a prevalent role in regulating various metabolic pathways.22
Prolonged muscle soreness tends to occur due to microtears in the muscle during exercise, muscle mass increases in the region to compensate for the damage caused known as muscle hypertrophy.
How can you overcome this soreness?
One of the best ways to aid better muscle recovery - apart from getting adequate sleep and hydration - is getting sufficient nutrients that the body requires. Carbohydrates to replenish the depleted glycogen sources and improve physical performance. Muscles require carbohydrates to function properly and repair, in their absence, they begin breaking down muscle tissue over time, in turn reducing muscle mass and causing inadequate recovery.5 As well as this, consuming protein to absorb amino acids from it helps repair the microtears and build muscle.
Any injury, even tears, causes inflammation within the body, which, if not recognised adequately via the immune system could lead to overproduction of cytokines. Resulting in an overly agitated muscle tissue that would remain unhealed leading to disease.6 Inflammation can be reduced through consuming foods rich in antioxidants that possess anti-inflammatory properties.7 One such food that could help aid in muscle recovery is mangoes.
Although not as directly linked to muscle recovery as some other foods, they are nutrient-rich and can help reduce inflammation as well as provide dietary fibres that help with muscle recovery and nutrient absorption. Proving to be a good source of carbohydrates and fibres, they satiate and help absorb nutrients efficiently within the body.8
Being rich in vitamin C (ascorbic acid), they aid the immune system and decrease inflammation by reducing oxidative stress by acting as an antioxidant. Vitamin E (tocopherol) and Coenzyme Q10 (COQ10) are other nutrients that tend to aid with muscle recovery.
Food can help build better muscle!
In recent years, mangoes have been an ongoing point of research as they show great potential in aiding muscle recovery. Along with being a south asian delicacy enjoyed in several countries around the world, especially during the summer. They also show great ability in reducing muscle soreness and subsiding inflammation.
They are an excellent source of essential nutrients required by the body. They are particularly high in vitamin C, vitamin A, and various B vitamins, as well as minerals such as potassium and magnesium. These nutrients play a vital role in a person’s overall health, and they may also have specific implications for muscle recovery.
Vitamin C participates in the process of collagen synthesis, which is imperative for the maintenance along with the repair of muscles and connective tissues. Additionally, electrolytes such as magnesium and potassium, play a crucial role in muscle recovery, by mediating its contractions.
A crucial factor as to why mangoes are claimed to aid in muscle recovery is their high antioxidant content. Antioxidants are compounds that help shield the body from oxidative stress, which contributes to muscle damage after any intense physical activity due to inflammation.
Mangoes are found to be particularly rich in compounds such as polyphenols, carotenoids, and vitamin C, all of which are shown to have potent antioxidant properties. These antioxidants may help reduce the oxidative damage caused in muscle tissues by exercise, thereby supporting the muscle recovery process.
Furthermore, some compounds found in mangoes, such as quercetin and mangiferin, have been shown to possess anti-inflammatory properties, which could potentially reduce exercise-induced inflammation and promote faster recovery.
What can the ‘king of fruit’ do to assist with muscle recovery?
Mangoes contain polyphenols, namely mangiferin and quercetin. Ubiquitous in plants, polyphenols are naturally occurring compounds that alter the digestion of macronutrients, modulating inflammatory and oxidative stress upon human consumption. They act as pollinating agents in plants, responsible for their colour, odour, and partly their nutritional qualities.10
Found in various fruits, such as apples, cherries, grapes, etc., they are highly beneficial to human health, protecting against diseases like osteoporosis, diabetes, and cancer.11 Acting as a co-antioxidant, they help alleviate the action of essential vitamins (for example vitamin E).12
Mangiferin, a non-flavonoid polyphenol, initially found in Mangifera indica, is abudantly present in the leaves of mangoes.13 It has iron-chelating and free radical hunting properties and has been demonstrated to diffuse ischemic injuries.16 Via blocking oxidative reactions that lead to potential oxidative and inflammatory stress.
Quercetin, a flavonoid polyphenol, potentially can improve athletic performance during prolonged periods of exercise.14 Both polyphenols are phytoestrogens, capable of activating oestrogen receptors by binding with them. They also help decrease the viability of breast cancer-causing cells (MCF-7).
A more marked inflammatory response is observed in people assigned as the male gender at birth in comparison with people assigned as the female gender at birth. This could be due to the increased availability of oestrogen in people assigned as the female gender at birth, providing more binding opportunities to the polyphenols, as it possess stronger antioxidant properties.18
People assigned as the male gender at birth also tend to have higher levels of pro-inflammatory bcl-2 cells compared with people assigned as the female gender at birth. Although inflammation is greater in people assigned as the male gender at birth and rather attenuated in people assigned as the female gender at birth, both present similar levels of muscle damage, upon examination under the microscope.19
In addition to their anti-inflammatory and antioxidant properties, mangoes can also impact energy metabolism, a prominent process involved in muscle recovery. Mangoes also act as a rich source of carbohydrates, in particular for natural sugars such as fructose and glucose.
They are the body's primary source of energy during exercise, and consuming them post-exercise can help replenish the glycogen that is depleted in the muscles, during physical activity. By providing a source of readily available energy, mangoes may support the recovery of muscle glycogen and help facilitate the repair and rebuilding of muscle tissues following exercise.
Practical implications and considerations
Mangoes could thereby easily be added to one's daily food intake, either by supplementing it into a smoothie or protein shake or as a snack during the day. It is fibrous and promotes good gut health, along with maintaining reduced levels of oxidative stress in the body. Mangoes also possess minerals, such as magnesium and potassium, both of which are excellent for muscle recovery and maintaining electrolyte balance in the body to carry out vital processes as well as repair tissue damage. Finally, they also are rich in water content, hence providing hydration post a sweaty workout.
If you are seeking to incorporate mangoes into your daily post-workout recovery meal, there are several practical considerations to keep in mind. Firstly, consuming a serving of mangoes as part of a meal or snack may prove to be more beneficial than consuming them in isolation.
Additionally, being mindful of the overall dietary intake and ensuring to meet nutritional needs from a variety of sources. Mangoes, although, offer a range of potential benefits for muscle recovery, they should be viewed as part of a comprehensive approach to post-exercise nutrition and recovery, in addition to adequate hydration, protein intake, and overall caloric needs.
Summary
Overall, mangoes serve as an ideal food for consumption after eccentric exercise or activity as it provides the body with all the essential nutrients that it needs. Therefore, reducing inflammation by helping new muscle growth and alleviating oxidative stress upon the body.
The carbohydrates in it replenish the glycogen resources within the body and minerals maintain adequate electrolyte balance, whilst its high water content keeps the body hydrated. While they do provide optimal benefits, they must be paired with a well-balanced diet besides other foods that are nutrient-dense. This will enable them to administer their beneficial anti-inflammatory properties within the body and contribute to improving overall muscle recovery and enhanced exercise performance.
References
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- Hensley L. What is Lactic Acid and Does It Really Cause Muscle Soreness? [Internet]. Aaptiv. 2018 [cited 2023 Dec 8]. Available from: https://aaptiv.com/magazine/lactic-acid/
- McLaughlin K. Anaerobic Respiration [Internet]. Biology Dictionary. 2020. Available from: https://biologydictionary.net/anaerobic-respiration/
- Haddad-Garcia DML. How Many Carbs You Should Eat to Build Muscle [Internet]. EatingWell. 2023. Available from: https://www.eatingwell.com/article/8024634/carbs-to-build-muscle/
- Ward S. Recover from injury faster with these healing foods | Nuffield Health [Internet]. www.nuffieldhealth.com. 2022. Available from: https://www.nuffieldhealth.com/article/recover-from-injury-faster-with-these-healing-foods
- Daisy. Antioxidants and Anti-Inflammatory What are [Internet]. Lucy Bee. 2018 [cited 2023 Dec 8]. Available from: https://lucybee.com/blogs/all-blogs/antioxidant-and-anti-inflammatory-what-s-the-difference
- “Consumption of mangoes could help athletes with muscle recovery” [Internet]. www.freshplaza.com. 2023 [cited 2023 Dec 8]. Available from: https://www.freshplaza.com/europe/article/9580778/consumption-of-mangoes-could-help-athletes-with-muscle-recovery/
- Owens DJ, Twist C, Cobley JN, Howatson G, Close GL. Exercise-induced muscle damage: What is it, what causes it and what are the nutritional solutions? European Journal of Sport Science. 2018 Aug 15;19(1):71–85.
- Pandey KB, Rizvi SI. Plant polyphenols as dietary antioxidants in human health and disease. Oxidative Medicine and Cellular Longevity [Internet]. 2009;2(5):270–8. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2835915/
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- Zhou B, Wu LM, Yang L, Liu ZL. Evidence for α-tocopherol regeneration reaction of green tea polyphenols in SDS micelles. Free Radical Biology and Medicine. 2005 Jan;38(1):78–84.
- Masibo M, He Q. Major Mango Polyphenols and Their Potential Significance to Human Health. Comprehensive Reviews in Food Science and Food Safety. 2008 Oct;7(4):309–19.
- KRESSLER J, MILLARD-STAFFORD M, WARREN GL. Quercetin and Endurance Exercise Capacity. Medicine & Science in Sports & Exercise. 2011 Dec;43(12):2396–404.
- Wilkinson AS, Taing MW, Pierson JT, Lin CN, Dietzgen RG, Shaw PN, et al. Estrogen modulation properties of mangiferin and quercetin and the mangiferin metabolite norathyriol. Food & Function [Internet]. 2015 Jun 10 [cited 2023 Dec 8];6(6):1847–54. Available from: https://pubs.rsc.org/en/content/articlelanding/2015/FO/C5FO00133A
- Pal R, Chaudhary MJ, Tiwari P, Nath R, Kamlesh Kumar Pant. Pharmacological and biochemical studies on protective effects of mangiferin and its interaction with nitric oxide (NO) modulators in adjuvant-induced changes in arthritic parameters, inflammatory, and oxidative biomarkers in rats. Inflammopharmacology. 2018 Jun 22;27(2):291–9.
- Martin-Rincon M, Gelabert-Rebato M, Galvan-Alvarez V, Gallego-Selles A, Martinez-Canton M, Lopez-Rios L, et al. Supplementation with a Mango Leaf Extract (Zynamite®) in Combination with Quercetin Attenuates Muscle Damage and Pain and Accelerates Recovery after Strenuous Damaging Exercise. Nutrients. 2020 Feb 26;12(3):614.
- Tiidus PM. Estrogen and Gender Effects on Muscle Damage, Inflammation, and Oxidative Stress. Canadian Journal of Applied Physiology. 2000 Aug 1;25(4):274–87.
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