musculoskeletal2 of 2 with evidence behind them
What actually helps with muscle soreness
Delayed-onset muscle soreness — the diffuse ache and stiffness that appears 24 to 48 hours after unaccustomed exercise. Distinct from cramp, which is an acute involuntary contraction.
BCAAs for Muscle Soreness
Strong2 studies · 1 supporting · 0 against
5 safety notes
Stimulates muscle protein synthesis via mTOR pathway. Reduces exercise-induced muscle damage and protein degradation.
Dose: 5–20 g
L-Citrulline for Muscle Soreness
Evidence1 study · 0 supporting · 0 against
5 safety notes
Improved blood flow enhances oxygen and nutrient delivery to muscles. Accelerates lactate clearance.
Dose: 6–8 g
Tested as: watermelon juice, not isolated L-citrulline