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Best Supplements for Muscle Soreness and Speeding-Up Recovery

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Ah, muscle soreness—that familiar post-workout feeling that reminds you of how hard you've pushed yourself. But let's be honest: That burning sensation can also be a major drag. It can sap your energy, hinder your performance, and make even simple tasks feel like an uphill battle.

While muscle soreness indicates your muscles are adapting and getting stronger, that doesn't mean you should grin and bear the discomfort. So, what can you do to beat post-workout soreness and bounce back faster?

While prioritizing rest, proper form, and a good cool-down are crucial, supplements can play a supportive role in your recovery. Keep reading to learn about muscle soreness relief supplements.

Why Do Muscles Get Sore After Exercise?

When you engage in a new or intense workout, your muscles are subjected to mechanical stress and metabolic demands that can lead to microscopic tears in the muscle fibers, a phenomenon known as delayed-onset muscle soreness (DOMS).

In response to these tears, your body initiates an inflammatory process. This involves the release of various substances, such as cytokines and chemokines, which help to:

  • Clear Away Debris: Damaged muscle tissue and cellular waste products are removed.
  • Promote Repair: The growth of new muscle fibers and connective tissue is stimulated.
  • Reduce Inflammation: Finally, as the healing process progresses, the inflammatory response subsides.

Why Does It Hurt?

While inflammation is essential for healing, it also contributes to the discomfort associated with DOMS. Swelling and irritation caused by inflammation can put pressure on nerve endings, leading to pain and tenderness. In addition, the accumulation of metabolic byproducts, such as lactic acid, can exacerbate soreness.

Factors Affecting DOMS Severity

Several factors can influence the severity of DOMS, including:

  • Exercise Intensity: Higher-intensity workouts are more likely to cause significant muscle damage and subsequent soreness.
  • Exercise Duration: Prolonged exercise can increase the risk of DOMS.
  • Exercise Type: Eccentric contractions, where the muscle lengthens while contracting (e.g., lowering a weight during a bicep curl), are particularly effective at inducing DOMS.
  • Muscle Conditioning: People who are new to exercise or who have been inactive for a long time are more likely to experience DOMS.
  • Nutritional Status: Adequate hydration and proper nutrition can influence recovery and reduce the severity of DOMS.

The Best Supplements for Muscle Soreness

Now, let's explore a muscle soreness supplement guide, including DOMS recovery supplements:

1. Branched-Chain Amino Acids (BCAAs)

These essential amino acids—leucine, isoleucine, and valine—are easily absorbed by muscles and may help repair and reduce soreness. Research has shown that BCAA supplementation can improve exercise performance and may help reduce DOMS, especially during intense or prolonged exercise. Leucine, in particular, is believed to play a key role in stimulating muscle protein synthesis. For optimal effectiveness, look for supplements with a 2:1:1 ratio of leucine to isoleucine and valine.

2. Omega-3 Fatty Acids

Omega-3 fatty acids, present in fatty fish and fish oil supplements, offer anti-inflammatory effects that can aid with muscular soreness and stiffness. Several studies have shown the effectiveness of omega-3 supplementation in reducing muscle soreness and improving recovery. Omega-3 fatty acids also offer numerous other health benefits, including better heart health, brain function, and vision.

3. Tart Cherry

Tart cherry contains compounds with anti-inflammatory properties that may help reduce muscle soreness. Additionally, tart cherries are rich in antioxidants that aid in lowering muscle damage and promoting faster muscle recovery by increasing blood flow as a vasodilator. This increased blood flow provides oxygen and nutrients to the damaged muscles, which are essential for recovery. Several studies show that tart cherry supplementation can help with recovery by reducing muscle aches and pains, decreasing strength loss, enhancing the body's antioxidant capacity, and reducing inflammation.

4. Curcumin

Turmeric's active ingredient, curcumin, has anti-inflammatory properties that may help reduce muscle pain. A 2020 review found that 150-1,500 mg of curcumin supplements daily reduced perceived muscle soreness, lowered levels of creatine kinase (a blood enzyme that indicates muscle damage), and improved muscle function. Curcumin also helps fight post-exercise inflammation by inhibiting the effect of pro-inflammatory molecules.

5. Magnesium

Magnesium is involved in several body functions, including muscle relaxation. In fact, if you don't have enough magnesium, you have a higher chance of developing muscle cramps. Research shows that almost 50% of the U.S. population does not get enough magnesium in their diet. This figure reaches 75% for women. Studies have revealed that magnesium supplementation can help reduce muscle cramps and may also help alleviate DOMS.

6. ZMA (Zinc, Magnesium Aspartate, Vitamin B6)

ZMA supplements are popular amongst fitness enthusiasts due to their potential to increase athletic performance. Zinc and magnesium may help with preventing muscle fatigue and soreness while b6 works directly with the two nutrients to improve energy and sleep quality, which can also decrease muscle soreness.

7. Creatine

Creatine, a naturally occurring substance present in muscle cells, can improve strength, power, and muscular recovery, particularly during high-intensity workouts. By increasing the availability of ATP, the cell's energy currency, creatine helps delay fatigue and improve overall performance. Studies have revealed that creatine supplementation can enhance athletic performance and may help reduce muscle soreness and fatigue and act as a post-workout recovery supplement. . However, it's important to note that creatine may not be right for everyone, and you should see a healthcare professional before starting supplementation.

Additional Tips for Reducing Muscle Soreness

While supplements might be useful, they should not be your primary line of defense. Building a solid foundation with the right food choices is essential to help recover from DOMS. Here are some additional food and wellness tips to focus on.

Protein

The building blocks of muscle tissue, protein is crucial for repair and growth. Try to consume 0.8-1 grams of protein per pound of body weight every day. Major sources include chicken, fish, eggs, legumes, and dairy.

Carbohydrates

Refueling your glycogen stores after exercise is key. Include complex carbs like brown rice, whole grains, and sweet potatoes in your diet.

Fruits and Vegetables

They are full of antioxidants that can fight inflammation and support muscle recovery.

Hydration

Dehydration can aggravate muscle pain. Try to drink enough water throughout the day, especially before, during, and after exercise.

Stretching and Foam Rolling

Stretching before or after workouts can help enhance athletic performance alleviate muscle soreness and prevent injury from workouts. Just 20 minutes of foam rolling daily has been shown to reduce muscle tenderness and combat DOMS after exercise:

Sleep

Studies have shown that muscle injury and soreness is more likely to occur when sleep duration decreases. Getting quality sleep can help prevent DOMS and improve recovery from muscle soreness.

How to Choose the Right Supplements

With so many options, choosing the right supplements can be overwhelming. Here are some tips:

  • Read Labels Carefully: Understand the ingredients, dosage, and possible side effects.
  • Research Brands: Choose reputable brands with transparent ingredient lists and third-party testing.
  • Consult Your Doctor: Discuss the use of supplements, especially any pre-existing conditions you may have.
  • Start Slow: Start with a low dosage and increase as needed.

The Bottom Line

Muscle soreness is a common side effect of exercise, but it shouldn't get in the way of your fitness goals. By combining a balanced diet, targeted supplementation, and appropriate recovery strategies, you can minimize discomfort and speed up your recovery.

References:

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  2. DiNicolantonio, James J, et al. "Subclinical Magnesium Deficiency: A Principal Driver of Cardiovascular Disease and a Public Health Crisis." Open Heart, vol. 5, no. 1, Jan. 2018, p. e000668, www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/, https://doi.org/10.1136/openhrt-2017-000668.
  3. Fernández-Lázaro, Diego, et al. "Modulation of Exercise-Induced Muscle Damage, Inflammation, and Oxidative Markers by Curcumin Supplementation in a Physically Active Population: A Systematic Review." Nutrients, vol. 12, no. 2, 15 Feb. 2020, p. 501, https://doi.org/10.3390/nu12020501.
  4. Gonzalez, Adam M., and Eric T. Trexler. "Effects of Citrulline Supplementation on Exercise Performance in Humans." Journal of Strength and Conditioning Research, vol. 34, no. 5, Jan. 2020, p. 1, https://doi.org/10.1519/jsc.0000000000003426.
  5. Gu, Chunlei. "ROLE of WHEY PROTEIN in POST-WORKOUT RECOVERY." Revista Brasileira de Medicina Do Esporte, vol. 29, 2023, https://doi.org/10.1590/1517-8692202329012022_0404.
  6. Hills, Ronald D., et al. "Gut Microbiome: Profound Implications for Diet and Disease." Nutrients, vol. 11, no. 7, 16 July 2019, p. 1613, www.ncbi.nlm.nih.gov/pmc/articles/PMC6682904/, https://doi.org/10.3390/nu11071613.
  7. Hotfiel, Thilo, et al. "Advances in Delayed-Onset Muscle Soreness (DOMS): Part I: Pathogenesis and Diagnostics." Sportverletzung · Sportschaden, vol. 32, no. 04, Dec. 2018, pp. 243–250, https://doi.org/10.1055/a-0753-1884.
  8. Maffulli, Nicola, et al. "Muscle Injuries: A Brief Guide to Classification and Management." Translational Medicine @ UniSa, vol. 12, 2014, pp. 14–8, www.ncbi.nlm.nih.gov/pmc/articles/PMC4592039/.
  9. Pearcey, Gregory E. P., et al. "Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures." Journal of Athletic Training, vol. 50, no. 1, Jan. 2015, pp. 5–13, https://doi.org/10.4085/1062-6050-50.1.01.
  10. Simonetto, Marialaura, et al. "A Novel Anti-Inflammatory Role of Omega-3 PUFAs in Prevention and Treatment of Atherosclerosis and Vascular Cognitive Impairment and Dementia." Nutrients, vol. 11, no. 10, 23 Sept. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6835717/#:~:text=Specifically%2C%20omega%2D3%20PUFAs%20exert, https://doi.org/10.3390/nu11102279.
  11. Tilak, Kumar, and Bs. "A Study on Effect of Branch Chain of Amino Acids on the Muscle Soreness of Weight Lifters of Karnataka State." ~ 1325 ~ International Journal of Physiology, vol. 4, no. 1, 2019, pp. 1325–1327, www.journalofsports.com/pdf/2019/vol4issue1/PartAC/4-1-333-260.pdf. Accessed 25 Sept. 2024.
  12. Winter, Katharine. "Maximizing Muscle Recovery: The Role of Post-Workout Nutrition." Rupa Health, 27 Nov. 2023, www.rupahealth.com/post/maximizing-muscle-recovery-the-role-of-post-workout-nutrition.
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