Muscle Recovery

    Researchedby:
    Brady Holmer
    Last Updated: October 13, 2024

    Muscle recovery refers to a reduction in muscle soreness or a return of a muscle’s range of motion, strength, or power to normal levels after fatiguing exercise or muscle damage. Muscle recovery is associated with reductions in markers of muscle damage and inflammation.

    Muscle Recovery falls under the Muscle Gain & Exercise category.

    7 references on this page
    3,240 participants in 74 trials and 6 meta-analyses

    Examine Database: Muscle Recovery

    Creatine
    L-Carnitine
    Vitamin C
    Fish Oil
    HMB
    Magnesium
    Citrulline
    MSM
    Panax Ginseng (Korean Ginseng)
    Rhodiola Rosea
    Alcohol
    Blueberry
    Coenzyme Q10
    Fenugreek
    Ginger
    Green Tea Extract
    Saffron
    Spirulina
    Alpha-Lipoic Acid
    Anatabine
    Ashwagandha
    Astaxanthin
    Branched-Chain Amino Acids
    Bromelain
    Caffeine
    Colostrum
    Curcumin
    Grape Juice
    Kefir
    Red Light Therapy
    Sodium Bicarbonate
    Taurine
    Theaflavins
    Vitamin D
    Vitamin E

    Research FeedRead all studies

    Examine Database References

    1. Muscle Soreness - Ziegenfuss TN, Kedia AW, Sandrock JE, Raub BJ, Kerksick CM, Lopez HLEffects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR TrialNutrients.(2018 Nov 20)
    2. Muscle Soreness - Kenji Doma, Akhilesh Kumar Ramachandran, Daniel Boullosa, Jonathan ConnorThe Paradoxical Effect of Creatine Monohydrate on Muscle Damage Markers: A Systematic Review and Meta-AnalysisSports Med.(2022 Feb 26)
    3. Muscle Soreness - Bethany Northeast, Tom CliffordThe Effect of Creatine Supplementation on Markers of Exercise-Induced Muscle Damage: A Systematic Review and Meta-Analysis of Human Intervention TrialsInt J Sport Nutr Exerc Metab.(2021 Feb 24)
    4. Power Output - Rahimi RCreatine supplementation decreases oxidative DNA damage and lipid peroxidation induced by a single bout of resistance exerciseJ Strength Cond Res.(2011 Dec)
    5. Power Output - Hespel P, Op't Eijnde B, Van Leemputte M, Ursø B, Greenhaff PL, Labarque V, Dymarkowski S, Van Hecke P, Richter EAOral creatine supplementation facilitates the rehabilitation of disuse atrophy and alters the expression of muscle myogenic factors in humansJ Physiol.(2001 Oct 15)
    6. Muscle Damage - Cooke MB, Rybalka E, Williams AD, Cribb PJ, Hayes ACreatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individualsJ Int Soc Sports Nutr.(2009 Jun 2)
    7. Muscle Damage - Rawson ES, Conti MP, Miles MPCreatine supplementation does not reduce muscle damage or enhance recovery from resistance exerciseJ Strength Cond Res.(2007 Nov)
    8. Muscle Damage - Bassit RA, Pinheiro CH, Vitzel KF, Sproesser AJ, Silveira LR, Curi REffect of short-term creatine supplementation on markers of skeletal muscle damage after strenuous contractile activityEur J Appl Physiol.(2010 Mar)
    9. Muscle Damage - Santos RV, Bassit RA, Caperuto EC, Costa Rosa LFThe effect of creatine supplementation upon inflammatory and muscle soreness markers after a 30km raceLife Sci.(2004 Sep 3)
    10. Creatine Kinase - Yue Jiaming, Mohammad Hossein RahimiCreatine supplementation effect on recovery following exercise-induced muscle damage: A systematic review and meta-analysis of randomized controlled trialsJ Food Biochem.(2021 Oct)
    11. Anaerobic Capacity - Javierre C, Barbany JR, Bonjorn VM, Lizárraga MA, Ventura JL, Segura RCreatine supplementation and performance in 6 consecutive 60 meter sprintsJ Physiol Biochem.(2004 Dec)
    12. Muscle Soreness - Meamarbashi A, Rajabi APreventive effects of 10-day supplementation with saffron and indomethacin on the delayed-onset muscle sorenessClin J Sport Med.(2015 Mar)
    13. Creatine Kinase - Ghanbari-Niaki A, et alEffect of Crocus Sativus Linnaeus (saffron) supplementations combined with circuit resistance training on total creatine kinase, lactate dehydrogenase and creatine kinase MB levels in young untrained menScience & Sports.()
    14. Muscle Soreness - Ho JY, Kraemer WJ, Volek JS, Fragala MS, Thomas GA, Dunn-Lewis C, Coday M, Häkkinen K, Maresh CMl-Carnitine l-tartrate supplementation favorably affects biochemical markers of recovery from physical exertion in middle-aged men and womenMetabolism.(2010 Aug)
    15. Muscle Soreness - Volek JS, Kraemer WJ, Rubin MR, Gómez AL, Ratamess NA, Gaynor PL-Carnitine L-tartrate supplementation favorably affects markers of recovery from exercise stressAm J Physiol Endocrinol Metab.(2002 Feb)
    16. Muscle Soreness - Barry A Spiering, William J Kraemer, Jakob L Vingren, Disa L Hatfield, Maren S Fragala, Jen-Yu Ho, Carl M Maresh, Jeffrey M Anderson, Jeff S VolekResponses of criterion variables to different supplemental doses of L-carnitine L-tartrateJ Strength Cond Res.(2007 Feb)
    17. Muscle Soreness - M A Giamberardino, L Dragani, R Valente, F Di Lisa, R Saggini, L VecchietEffects of prolonged L-carnitine administration on delayed muscle pain and CK release after eccentric effortInt J Sports Med.(1996 Jul)
    18. Aerobic Exercise Metrics - Stuessi C, Hofer P, Meier C, Boutellier UL -Carnitine and the recovery from exhaustive endurance exercise: a randomised, double-blind, placebo-controlled trialEur J Appl Physiol.(2005 Dec)
    19. Exercise-Induced Oxidation - Bloomer RJ, Smith WAOxidative stress in response to aerobic and anaerobic power testing: influence of exercise training and carnitine supplementationRes Sports Med.(2009 Jan-Mar)
    20. Oxidative Stress Biomarkers - Khadijeh Parandak, Hamid Arazi, Faegheh Khoshkhahesh, Babak Nakhostin-RoohiThe effect of two-week L-carnitine supplementation on exercise -induced oxidative stress and muscle damageAsian J Sports Med.(2014 Jun)
    21. Muscle Damage - Kraemer WJ, Volek JS, French DN, Rubin MR, Sharman MJ, Gómez AL, Ratamess NA, Newton RU, Jemiolo B, Craig BW, Häkkinen KThe effects of L-carnitine L-tartrate supplementation on hormonal responses to resistance exercise and recoveryJ Strength Cond Res.(2003 Aug)
    22. Muscle Soreness - Stone MB, Merrick MA, Ingersoll CD, Edwards JEPreliminary comparison of bromelain and Ibuprofen for delayed onset muscle soreness managementClin J Sport Med.(2002 Nov)
    23. Muscle Soreness - Nunan D, Howatson G, van Someren KAExercise-induced muscle damage is not attenuated by beta-hydroxy-beta-methylbutyrate and alpha-ketoisocaproic acid supplementationJ Strength Cond Res.(2010 Feb)
    24. Muscle Soreness - Hoffman JR, Cooper J, Wendell M, Im J, Kang JEffects of beta-hydroxy beta-methylbutyrate on power performance and indices of muscle damage and stress during high-intensity trainingJ Strength Cond Res.(2004 Nov)
    25. Power Output - Wilson JM, Lowery RP, Joy JM, Walters JA, Baier SM, Fuller JC, Stout JR, Norton LE, Sikorski EM, Wilson SM, Duncan NM, Zanchi NE, Rathmacher Jβ-Hydroxy-β-methylbutyrate free acid reduces markers of exercise-induced muscle damage and improves recovery in resistance-trained menBr J Nutr.(2013 Jan 3)
    26. Muscle Damage - Rahimi MH, Mohammadi H, Eshaghi H, Askari G, Miraghajani MThe Effects of Beta-Hydroxy-Beta-Methylbutyrate Supplementation on Recovery Following Exercise-Induced Muscle Damage: A Systematic Review and Meta-Analysis.J Am Coll Nutr.(2018)
    27. Muscle Soreness - Shanely RA, Nieman DC, Zwetsloot KA, Knab AM, Imagita H, Luo B, Davis B, Zubeldia JMEvaluation of Rhodiola rosea supplementation on skeletal muscle damage and inflammation in runners following a competitive marathonBrain Behav Immun.(2014 Jul)
    28. Muscle Damage - Abidov M, Grachev S, Seifulla RD, Ziegenfuss TNExtract of Rhodiola rosea radix reduces the level of C-reactive protein and creatinine kinase in the bloodBull Exp Biol Med.(2004 Jul)
    29. Muscle Damage - Lin C, et alRhodiola rosea does not reduce in vivo inflammatory activity after continuous endurance exerciseSCI SPORT.()
    30. Muscle Soreness - Black CD, Oconnor PJAcute effects of dietary ginger on quadriceps muscle pain during moderate-intensity cycling exerciseInt J Sport Nutr Exerc Metab.(2008 Dec)
    31. Muscle Soreness - Black CD, Herring MP, Hurley DJ, O'Connor PJGinger (Zingiber officinale) reduces muscle pain caused by eccentric exerciseJ Pain.(2010 Sep)
    32. Muscle Soreness - Arent SM, Senso M, Golem DL, McKeever KHThe effects of theaflavin-enriched black tea extract on muscle soreness, oxidative stress, inflammation, and endocrine responses to acute anaerobic interval training: a randomized, double-blind, crossover studyJ Int Soc Sports Nutr.(2010 Feb 23)
    33. Muscle Soreness - Kalman DS, Feldman S, Scheinberg AR, Krieger DR, Bloomer RJInfluence of methylsulfonylmethane on markers of exercise recovery and performance in healthy men: a pilot studyJ Int Soc Sports Nutr.(2012 Sep 27)
    34. Exercise-Induced Oxidation - Nakhostin-Roohi B, Barmaki S, Khoshkhahesh F, Bohlooli SEffect of chronic supplementation with methylsulfonylmethane on oxidative stress following acute exercise in untrained healthy menJ Pharm Pharmacol.(2011 Oct)
    35. Oxidative Stress Biomarkers - Barmaki S, Bohlooli S, Khoshkhahesh F, Nakhostin-Roohi BEffect of methylsulfonylmethane supplementation on exercise - Induced muscle damage and total antioxidant capacityJ Sports Med Phys Fitness.(2012 Apr)
    36. Muscle Soreness - Kerksick CM, Kreider RB, Willoughby DSIntramuscular adaptations to eccentric exercise and antioxidant supplementationAmino Acids.(2010 Jun)
    37. Exercise-Induced Oxidation - Jówko E, Sacharuk J, Balasińska B, Ostaszewski P, Charmas M, Charmas RGreen tea extract supplementation gives protection against exercise-induced oxidative damage in healthy menNutr Res.(2011 Nov)
    38. Muscle Soreness - Aggelos Pappas, Athanasios Tsiokanos, Ioannis G Fatouros, Athanasios Poulios, Dimitris Kouretas, Nikos Goutzourelas, Giannis Giakas, Athanasios Z JamurtasThe Effects of Spirulina Supplementation on Redox Status and Performance Following a Muscle Damaging ProtocolInt J Mol Sci.(2021 Mar 30)
    39. Oxidative Stress Biomarkers - Hsueh-Kuan Lu, Chin-Cheng Hsieh, Jen-Jung Hsu, Yuh-Kuan Yang, Hong-Nong ChouPreventive effects of Spirulina platensis on skeletal muscle damage under exercise-induced oxidative stressEur J Appl Physiol.(2006 Sep)
    40. Muscle Soreness - Shimomura Y, Inaguma A, Watanabe S, Yamamoto Y, Muramatsu Y, Bajotto G, Sato J, Shimomura N, Kobayashi H, Mawatari KBranched-chain amino acid supplementation before squat exercise and delayed-onset muscle sorenessInt J Sport Nutr Exerc Metab.(2010 Jun)
    41. Muscle Soreness - Ra SG, Miyazaki T, Ishikura K, Nagayama H, Suzuki T, Maeda S, Ito M, Matsuzaki Y, Ohmori HAdditional effects of taurine on the benefits of BCAA intake for the delayed-onset muscle soreness and muscle damage induced by high-intensity eccentric exerciseAdv Exp Med Biol.(2013)
    42. Muscle Soreness - Andrew J Chappell, Daniel M Allwood, Trevor N SimperCitrulline Malate Fails to Improve German Volume Training Performance in Healthy Young Men and WomenJ Diet Suppl.(2020)
    43. Muscle Soreness - da Silva DK, Jacinto JL, de Andrade WB, Roveratti MC, Estoche JM, Balvedi MCW, de Oliveira DB, da Silva RA, Aguiar AFCitrulline Malate Does Not Improve Muscle Recovery after Resistance Exercise in Untrained Young Adult MenNutrients.(2017 Oct 18)
    44. Blood Flow - Kim van Wijck, Karolina A P Wijnands, Dennis M Meesters, Bas Boonen, Luc J C van Loon, Wim A Buurman, Cornelis H C Dejong, Kaatje Lenaerts, Martijn PoezeL-citrulline improves splanchnic perfusion and reduces gut injury during exerciseMed Sci Sports Exerc.(2014 Nov)
    45. Muscle Soreness - McLeay Y, Barnes MJ, Mundel T, Hurst SM, Hurst RD, Stannard SREffect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damageJ Int Soc Sports Nutr.(2012 Jul 11)
    46. Aerobic Exercise Metrics - Lisa S McAnulty, David C Nieman, Charles L Dumke, Lesli A Shooter, Dru A Henson, Alan C Utter, Ginger Milne, Steven R McAnultyEffect of blueberry ingestion on natural killer cell counts, oxidative stress, and inflammation prior to and after 2.5 h of runningAppl Physiol Nutr Metab.(2011 Dec)
    47. Muscle Soreness - Jenkins ND, Housh TJ, Johnson GO, Traylor DA, Bergstrom HC, Cochrane KC, Lewis RW Jr, Schmidt RJ, Cramer JTThe effects of anatabine on non-invasive indicators of muscle damage: a randomized, double-blind, placebo-controlled, crossover studyJ Int Soc Sports Nutr.(2013 Jul 22)
    48. Muscle Soreness - Bloomer RJ, Larson DE, Fisher-Wellman KH, Galpin AJ, Schilling BKEffect of eicosapentaenoic and docosahexaenoic acid on resting and exercise-induced inflammatory and oxidative stress biomarkers: a randomized, placebo controlled, cross-over studyLipids Health Dis.(2009 Aug 19)
    49. Muscle Soreness - Tartibian B, Maleki BH, Abbasi AThe effects of ingestion of omega-3 fatty acids on perceived pain and external symptoms of delayed onset muscle soreness in untrained menClin J Sport Med.(2009 Mar)
    50. Muscle Soreness - Lenn J, Uhl T, Mattacola C, Boissonneault G, Yates J, Ibrahim W, Bruckner GThe effects of fish oil and isoflavones on delayed onset muscle sorenessMed Sci Sports Exerc.(2002 Oct)
    51. Exercise-Induced Oxidation - Filaire E, Massart A, Portier H, Rouveix M, Rosado F, Bage AS, Gobert M, Durand DEffect of 6 Weeks of n-3 fatty-acid supplementation on oxidative stress in Judo athletesInt J Sport Nutr Exerc Metab.(2010 Dec)
    52. Muscle Soreness - Bryer SC, Goldfarb AHEffect of high dose vitamin C supplementation on muscle soreness, damage, function, and oxidative stress to eccentric exerciseInt J Sport Nutr Exerc Metab.(2006 Jun)
    53. Blood glucose - Nieman DC, Henson DA, McAnulty SR, McAnulty L, Swick NS, Utter AC, Vinci DM, Opiela SJ, Morrow JDInfluence of vitamin C supplementation on oxidative and immune changes after an ultramarathonJ Appl Physiol (1985).(2002 May)
    54. Exercise-Induced Oxidation - Nakhostin-Roohi B, Babaei P, Rahmani-Nia F, Bohlooli SEffect of vitamin C supplementation on lipid peroxidation, muscle damage and inflammation after 30-min exercise at 75% VO2maxJ Sports Med Phys Fitness.(2008 Jun)
    55. Muscle Damage - Thompson D, Bailey DM, Hill J, Hurst T, Powell JR, Williams CProlonged vitamin C supplementation and recovery from eccentric exerciseEur J Appl Physiol.(2004 Jun)
    56. Muscle Damage - Theodorou AA, Nikolaidis MG, Paschalis V, Koutsias S, Panayiotou G, Fatouros IG, Koutedakis Y, Jamurtas AZNo effect of antioxidant supplementation on muscle performance and blood redox status adaptations to eccentric trainingAm J Clin Nutr.(2011 Jun)
    57. Muscle Soreness - Gislaine Cristina-Souza, Ana C Santos-Mariano, Adriano E Lima-Silva, Poliana L Costa, Pablo R Domingos, Sandro F Silva, Wilson C Abreu, Fernando R De-Oliveira, Raul OsieckiPanax ginseng Supplementation Increases Muscle Recruitment, Attenuates Perceived Effort, and Accelerates Muscle Force Recovery After an Eccentric-Based Exercise in AthletesJ Strength Cond Res.(2020 Apr 29)
    58. Blood glucose - Jung HL, Kwak HE, Kim SS, Kim YC, Lee CD, Byurn HK, Kang HYEffects of Panax ginseng supplementation on muscle damage and inflammation after uphill treadmill running in humansAm J Chin Med.(2011)
    59. Creatine Kinase - Yi-Ming Chen, I-Lin Wang, Shu Zhou, Tsung-Yu Tsai, Yen-Shuo Chiu, Wan-Chun ChiuSix weeks of Jilin ginseng root supplementation attenuates drop jump-related muscle injury markers in healthy female college studentsFood Funct.(2021 Mar 1)
    60. Muscle Soreness - Steward CJ, Zhou Y, Keane G, Cook MD, Liu Y, Cullen TOne week of magnesium supplementation lowers IL-6, muscle soreness and increases post-exercise blood glucose in response to downhill running.Eur J Appl Physiol.(2019-Dec)
    61. Muscle Soreness - Reno AM, Green M, Killen LG, O'Neal EK, Pritchett K, Hanson ZEffects of Magnesium Supplementation on Muscle Soreness and Performance.J Strength Cond Res.(2022-Aug-01)
    62. Hemoglobin - Córdova A, Mielgo-Ayuso J, Roche E, Caballero-García A, Fernandez-Lázaro DImpact of Magnesium Supplementation in Muscle Damage of Professional Cyclists Competing in a Stage Race.Nutrients.(2019-Aug-16)
    63. Testosterone - Cinar V, Polat Y, Baltaci AK, Mogulkoc REffects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustionBiol Trace Elem Res.(2011 Apr)
    64. Muscle Soreness - Nampo FK, Cavalheri V, Ramos Sde P, Camargo EAEffect of low-level phototherapy on delayed onset muscle soreness: a systematic review and meta-analysis.Lasers Med Sci.(2016-Jan)
    65. Muscle Soreness - Liu X, Lin L, Hu GMeta-analysis of the effect of curcumin supplementation on skeletal muscle damage status.PLoS One.(2024)
    66. Body Fat - K V O'Brien, L K Stewart, L A Forney, K J Aryana, W Prinyawiwatkul, C A BoenekeThe effects of postexercise consumption of a kefir beverage on performance and recovery during intensive endurance trainingJ Dairy Sci.(2015 Nov)
    67. Aerobic Exercise Metrics - Toscano LT, Tavares RL, Toscano LT, Silva CS, Almeida AE, Biasoto AC, Gonçalves Mda C, Silva ASPotential ergogenic activity of grape juice in runnersAppl Physiol Nutr Metab.(2015 Sep)
    68. Aerobic Exercise Metrics - Buckley JD, Abbott MJ, Brinkworth GD, Whyte PBBovine colostrum supplementation during endurance running training improves recovery, but not performanceJ Sci Med Sport.(2002 Jun)
    69. Aerobic Exercise Metrics - McAnulty SR, McAnulty LS, Nieman DC, Morrow JD, Shooter LA, Holmes S, Heward C, Henson DAEffect of alpha-tocopherol supplementation on plasma homocysteine and oxidative stress in highly trained athletes before and after exhaustive exerciseJ Nutr Biochem.(2005 Sep)
    70. Power Output - Barnes MJ, Mundel T, Stannard SRThe effects of acute alcohol consumption on recovery from a simulated rugby matchJ Sports Sci.(2012)
    71. Testosterone - Koziris LP, Kraemer WJ, Gordon SE, Incledon T, Knuttgen HGEffect of acute postexercise ethanol intoxication on the neuroendocrine response to resistance exerciseJ Appl Physiol.(2000 Jan)
    72. Power Output - Owens DJ, Sharples AP, Polydorou I, Alwan N, Donovan T, Tang J, Fraser WD, Cooper RG, Morton JP, Stewart C, Close GLA systems-based investigation into vitamin D and skeletal muscle repair, regeneration, and hypertrophyAm J Physiol Endocrinol Metab.(2015 Dec 15)
    73. Exercise-Induced Oxidation - Kon M, Tanabe K, Akimoto T, Kimura F, Tanimura Y, Shimizu K, Okamoto T, Kono IReducing exercise-induced muscular injury in kendo athletes with supplementation of coenzyme Q10Br J Nutr.(2008 Oct)
    74. Exercise-Induced Oxidation - Gül I, Gökbel H, Belviranli M, Okudan N, Büyükbaş S, Başarali KOxidative stress and antioxidant defense in plasma after repeated bouts of supramaximal exercise: the effect of coenzyme Q10J Sports Med Phys Fitness.(2011 Jun)
    75. Exercise-Induced Oxidation - Djordjevic B, Baralic I, Kotur-Stevuljevic J, Stefanovic A, Ivanisevic J, Radivojevic N, Andjelkovic M, Dikic NEffect of astaxanthin supplementation on muscle damage and oxidative stress markers in elite young soccer playersJ Sports Med Phys Fitness.(2012 Aug)
    76. Oxidative Stress Biomarkers - Zembron-Lacny A, Slowinska-Lisowska M, Szygula Z, Witkowski K, Stefaniak T, Dziubek WAssessment of the antioxidant effectiveness of alpha-lipoic acid in healthy men exposed to muscle-damaging exerciseJ Physiol Pharmacol.(2009 Jun)
    77. Rate of Perceived Exertion - Astorino TA, Terzi MN, Roberson DW, Burnett TREffect of caffeine intake on pain perception during high-intensity exerciseInt J Sport Nutr Exerc Metab.(2011 Feb)
    78. Glycogen Resynthesis - Ruby BC, Gaskill SE, Slivka D, Harger SGThe addition of fenugreek extract (Trigonella foenum-graecum) to glucose feeding increases muscle glycogen resynthesis after exerciseAmino Acids.(2005 Feb)
    79. Glycogen Resynthesis - Slivka D, Cuddy J, Hailes W, Harger S, Ruby BGlycogen resynthesis and exercise performance with the addition of fenugreek extract (4-hydroxyisoleucine) to post-exercise carbohydrate feedingAmino Acids.(2008 Aug)
    80. Serum Bicarbonate - Siegler JC, Keatley S, Midgley AW, Nevill AM, McNaughton LRPre-exercise alkalosis and acid-base recoveryInt J Sports Med.(2008 Jul)