While some inflammation is good, too much leads to increased muscle soreness. One study found that ingesting cherry juice seven days helps minimize post-exercise muscle pain. Magnesium is a mineral that plays many critical roles in the body, including protein synthesis, bone health, energy production, disease prevention, and heart and nerve function [11]. It also supports healthy muscle function, contraction, and relaxation, as well as enhanced recovery of blood glucose and muscle soreness, all of which are vital for post-workout recovery [12]. Look for carbohydrates to replenish glycogen stores in the muscles, which https://www.fightful.com/boxing/mad-muscles-app-review-2025-best-fitness-app-mma-fitness-enthusiasts/ are depleted during exercise, as well as amino acids (in particular BCAAs), including leucine, isoleucine, and valine.
When should I call a healthcare provider?
Not only is this feeling uncomfortable, but it can adversely affect our day. Tart cherry juice (made from the fruit of the Prunus cerasus tree) is a rich source of antioxidants, nutrients, and beneficial plant compounds. It has also been found to help minimize inflammation, post-exercise muscle pain, and muscle soreness [49]. While adequate rest is the ticket to recovery, you can help speed up the process by adopting a post-workout recovery routine that could include supplements.
Other Muscle Recovery Supplements We Researched
Christie explains that you need to consume 2.5 grams of leucine to “flip the switch to signal muscle protein synthesis” after exercise. You’ll also hit this leucine threshold by eating 20 grams of a complete protein. At the end of the day, though, all of these recovery supplements can help support your recovery. If you’re recovering quickly, and you’re less sore, you’re more likely to keep on training, too.
Vitamin D- and calcium-rich foods
Research shows that spreading your protein intake equally over four meals may stimulate muscle growth more than an uneven distribution (10, 11). Moreover, slightly increasing your protein intake once you start training the newly healed body part again helps you rebuild any lost muscle (8). After a sports injury, the injured body part is often immobilized. This generally leads to a decline in strength and muscle mass (5, 6, 7).
Evidence Based
- With so many muscle recovery supplements on the market, how do you know which ones are best for you and your goals?
- Protein promotes muscle repair, while hydration and rest-focused supplements like Rest Up and Hydrate help to address stress, mineral balance and sleep.
- Some provide more benefits when used before an exercise session.
- How you distribute these foods throughout the day also seems to matter (9, 10, 11).
- So, when you feel less sore, it doesn’t mean you don’t need to prioritize recovery anymore.
- Registered dietitian Perry Nix appreciates that this supplement does not include additional ingredients because it makes it easier and safer to stack with other supplements.
Protein promotes muscle repair, while hydration and rest-focused supplements like Rest Up and Hydrate help to address stress, mineral balance and sleep. The best supplement for recovery is one that will help you reach your goals and that has research supporting its efficacy. Supplementation should also be targeted to fill a gap in your diet. If your goal is to quell joint pain after a workout, you may consider a collagen supplement. If your goal is to control post-exercise inflammation, you may be better off with curcumin or tart cherry juice.
Best Sleep Aid for Muscle Recovery: LifeForce PeakRest
When you’re training and competing, your muscles use up your glycogen stores to power your efforts, leaving them depleted and in need of replenishment. Additionally, some of the proteins in your body get broken down, leaving your body to repair and rebuild the damage. Our range of muscle repair supplements is an ideal way to get vital protein and carbohydrates onboard post-workout. Supplementation of whey protein can enhance strength and muscle mass during resistance training (strength training).
Additional Nutrients and Supplements for Muscle Recovery
Moreover, consuming animal-based proteins will help increase your intake of BCAAs without needing a supplement. Other studies have found BCAA supplementation to have no effect on markers of muscle damage or soreness after exercise. Speed up your recovery so muscle pain doesn’t derail your progress. Get back to your workouts faster, reduce stiffness, and maintain your momentum with powerful natural recovery support.