BCAAs10–20 g · any
Switches on muscle rebuilding and limits the damage from a hard session.
Strong · 3 of 3 studies agreeResearch →
immune · symptom
Slow Recovery
Taking days to bounce back from a hard session.
Top proven supplements
Studied in people, at a dose you can actually buy.3Studied in people, at a dose you can actually buy.
Zinc Sulfate15–30 mg · any
Your body needs zinc to build new tissue and make collagen while repairing.
Solid · 1 study, positiveResearch →
Vitamin D2000–4000 IU · morning
Recovering from hard training is mostly immune work, and vitamin D helps steer it.
Strong · 3 of 3 studies agreeResearch →
Might help
Real research, but thin or split. Worth knowing, not worth counting on.7Real research, but thin or split. Worth knowing, not worth counting on.
Lycopene11 mg · any
An antioxidant, so the theory is it blunts the damage hard downhill running does to muscle.
Evidence · 1 study, positiveResearch →
EGCG500 mg · any
Its antioxidants are proposed to blunt the oxidative damage a hard session causes.
Evidence · 1 study, positiveResearch →
Elderberry600–900 mg · any
Steers the immune response so an infection resolves sooner.
Mixed · 2 of 3 studies positiveResearch →
Collagen5–15 g · any
May supply what tendons need to rebuild — though it seems to need training alongside it to do anything.
Evidence · 2 of 2 studies agreeResearch →
MSM3000 mg · any
Proposed to reduce the oxidative stress that follows hard exercise.
Mixed · 1 of 2 studies positiveResearch →
Vitamin C500–2000 mg · any
Your body cannot make collagen without vitamin C, and repair is largely collagen work.
Mixed · 1 of 3 studies positiveResearch →
Echinacea300–500 mg · any
Stirs up immune cells so an infection clears sooner.
Mixed · 2 of 3 studies positiveResearch →
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 →
Melatoninany
Its antioxidant and anti-inflammatory activity is the theoretical basis for a recovery claim.
No trials we can vouch forResearch →
Zinc15–30 mg · empty_stomach
Repair means building new tissue, and your body needs zinc to do that.
No trials we can vouch forResearch →