BCAAs5–20 g · any
Tells your muscles to start rebuilding, and limits the damage a hard session does.
Strong · 1 study, positiveResearch →
musculoskeletal · symptom
Muscle Soreness
The ache that arrives a day or two after training.
Top proven supplements
Studied in people, at a dose you can actually buy.1Studied in people, at a dose you can actually buy.
Might help
Real research, but thin or split. Worth knowing, not worth counting on.2Real research, but thin or split. Worth knowing, not worth counting on.
Beetroot (Dietary Nitrate)300–500 mg · any
May improve blood flow and dull the ache, without actually reducing the muscle damage.
Evidence · 2 of 2 studies agreeResearch →
Ginger (Zingiber officinale)1425–4000 mg · any
Proposed to block the inflammatory chemicals a muscle-damaging session produces.
Mixed · 1 of 2 studies positiveResearch →
Tested — didn’t work
Measured properly against placebo. Nothing found.2Measured properly against placebo. Nothing found.
Cocoa Flavanols830–1245 mg · any
Its antioxidants were expected to blunt the damage a hard session does.
No benefit foundResearch →
Bromelain900 mg · any
A pineapple enzyme, meant to break down the inflammatory chemicals a hard session produces.
No benefit foundResearch →
No research yet
People take these for it. We haven’t found trials we would stand behind.3People take these for it. We haven’t found trials we would stand behind.
Vitamin Ewith_food
No trials we can vouch forResearch →
L-Citrulline6–8 g · any
Better blood flow is meant to feed muscle and clear waste faster.
No trials we can vouch forResearch →
Saffron300 mg · any
No trials we can vouch forResearch →