Muscle Recovery
Nutrients connected to Muscle Recovery
A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.
- BCAAs (leucine, isoleucine, valine)Preliminary or mixed
Seven of 10 trials found less soreness 24 to 72 hours after damaging exercise, mainly in trained people. Evidence varies with dose and design.
- CreatinePreliminary or mixed
Recovery and rehabilitation benefits are described in some studies, not all.
- AstaxanthinPreliminary or mixed
Lower creatine kinase after exercise was reported; effects on actual performance were not significant.
- Polyphenols: quercetin and resveratrolPreliminary or mixed
Quercetin: less soreness and lower creatine kinase in small studies.
- Lemon verbenaPreliminary or mixed
One sponsored trial found less strength loss after exhausting exercise; muscle-damage markers did not differ.
- Tart CherriesPreliminary or mixed
Small reduction in soreness in trials of tart cherry supplementation around hard exercise; forms studied were supplements, not the plain fruit.
- WatermelonPreliminary or mixed
Less soreness reported in some juice trials; performance results inconsistent.
- Collagen Peptides (Hydrolyzed Collagen)Preliminary or mixed
Mixed findings in small exercise and recovery trials.
- GelatinPreliminary or mixed
One 22-adult pilot found no significant group differences; exploratory timepoints hinted at less soreness. Preliminary.
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