11 entries

Recovery

Sorted from the strongest evidence to the most limited.

AstaxanthinStrong
Red pigment from a microalgae: a few encouraging trials on cycling and skin, but the largest meta-analysis (24 trials) finds no performance gain, only slightly less creatine kinase after exercise.
BCAA / Essential Amino AcidsStrong
Three amino acids (leucine, isoleucine, valine) taken around exercise: they slightly reduce muscle soreness, but do not build muscle or improve performance.
CurcuminStrong
The active ingredient in turmeric, studied mainly in fatty liver disease, diabetes and muscle soreness.
GingerStrong
A root that relieves pregnancy and postoperative nausea and painful periods; a slight effect on muscle soreness, mixed results on osteoarthritis.
GlutamineStrong
An amino acid highly present in muscles. In the healthy athlete, its claimed benefits are poorly supported; its measured effects concern the gut during exertion and critically ill patients.
L-carnitineStrong
A compound that transports fatty acids to the mitochondria to be burned — popular for weight loss, also studied for recovery.
MagnesiumStrong
A mineral whose intake slightly lowers blood pressure, improves blood sugar and helps elderly people sleep better.
Whey proteinStrong
A powdered milk protein. With weight training, it provides a little more lean mass and strength, especially under 40 years of age, but no more than a plant protein with an equal amount of leucine.
Vitamin CStrong
An antioxidant that the human body cannot produce, involved in immunity, fatigue and iron absorption.
CaseinModerate
Slow-digesting milk protein: 40 g before sleep increase muscle synthesis overnight, but post-workout, whey performs better in the short term.
Montmorency tart cherryLimited
Montmorency cherry juice, the sour variety. Two areas where it holds up: post-workout recovery and sleep.