Evidence-based

Muscle Damage

•Last Updated: October 13, 2024

Muscle damage refers to the breaking of muscle tissue during exercise, and is estimated by measuring some biomarkers in the blood released by damaged muscle (such as creatine kinase). Reducing muscle damage may alleviate soreness from exercise.

Last Updated:October 13, 2024

Research Snapshot

1,510 participants in 35 trials

Examine Evidence Grades

Examine Database: Muscle Damage

Intervention	Grade	Evidence	Effect
Creatine	B	Participants: 469	Small Decrease
HMB	A	Participants: 407	Moderate Decrease
Vitamin C	C	Participants: 76	Small Decrease
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L-Carnitine		Participants: 47
Rhodiola Rosea		Participants: 62
Astaxanthin		Participants: 67
Panax Ginseng (Korean Ginseng)		Participants: 18
Ashwagandha		Participants: 57
Phosphatidylserine		Participants: 8
Glutamine		Participants: 30
Taurine		Participants: 36
Vitamin E		Participants: 30
Anatabine		Participants: 20
Melatonin		Participants: 20
Fish Oil		Participants: 14
Blueberry		Participants: 10
Coenzyme Q10		Participants: 18
MSM		Participants: 18

Creatine