Table of ContentsView AllTable of ContentsNutrition and Muscle RecoverySupplementsOther Tips
Table of ContentsView All
View All
Table of Contents
Nutrition and Muscle Recovery
Supplements
Other Tips
Nutrition and supplements can improve your post-workout muscle recovery. Consuming carbs and protein after a workout is crucial. They restore the nutrients depleted during strenuous exercise that the muscles need for optimal recovery.
Supplements such ascreatineand branched-chain amino acids may reduce soreness, minimize muscle injuries, and reduce inflammation after a workout. Taking creatine may also build muscle strength and enhance performance.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. Some dietary supplements that are marketed for athletic performance could containstimulants, steroids,hormone-like ingredients,controlledsubstances, prescription medications, or unapproved drugs.This is inappropriate and illegal.
For athletes, this can be a serious issue that could disqualify them from competing in their sport.
Getty Images /Natalie McComas
If done right,proper nutritionwithout taking supplements will help with muscle recovery.
During exercise, your body usescarbohydrates(carbs) for energy. Exercise also breaks down or damages the protein in your muscles. After a workout, your body needs to restoreglycogen(the stored form of carbohydrates in your body) and rebuild muscle proteins.
Eating after your workout helps facilitate the process of restoring energy and rebuilding proteins. Along with adequate fluids, carbs andproteinare needed for muscle recovery.
How Long It Takes to Build Muscle After Starting Training
Carbohydrates
During exercise, carbohydrate is the main source of energy. After prolonged exercise, glycogen stores in the muscle can become depleted. Depleted glycogen stores can lead to muscle soreness.
Eating carbohydrates after exercise helps to replenish your glycogen stores and provide energy.
Carbohydrates are foods like bread, grains, cereals, and starchy vegetables.
A practical approach to figuring out how much to eat is the 3-to-1 ratio of carbs to protein, which has been found to be beneficial in studies.For example, if you were going to have 20 grams (g) of protein, you would want 60 g of carbs (equivalent to about three slices of bread).
28 High Protein Foods to Help Build Lean Muscle
Fat
There is not enough data to say whether or not dietary fats help with muscle recovery.
A small study on male cyclists found thathigh-fat foodsadded to post-workout meals that included carbs (compared to low-fat foods) did not affect muscle glycogen synthesis.
At this time, whether or not to include fat in a post-workout meal is likely a matter of personal preference. Choosing fat sources high inomega-3 fatty acidsorunsaturated fatsis recommended over saturated fats.
Protein
Proteinis a macronutrient important for tissue and muscle growth. It is also a source of energy, providing 4 calories per gram.
During exercise, muscle protein is broken down. Consuming enough protein throughout the day provides the amino acids that will be needed to build new muscle.
The Recommended Dietary Allowance (RDA) for protein is 0.8 g per kilogram (kg) of body weight per day (g/kg/day) for adults. For athletes and people who exercise, the protein recommendation is higher at 1.2–2 g/kg/day.Protein needs can easily be met through diet alone.
Regarding protein, for athletes working toward maximizing muscle adaptation, it is recommended to consume 0.3 g/kg as part of your post-workout meal (within two hours after the workout) and then every three to five hours thereafter.
Protein is found in beef, poultry, fish, seafood, eggs, and dairy. Plant-based sources of protein include soy, beans, and legumes.
Protein supplements available as powdersare marketed as one way to meet protein needs. While convenient, these are not necessary if you are gettingadequate protein through diet alone.
Additionally, some research has suggested protein powder alone is not the best way to enhance muscle recovery.
One meta-analysis concluded that protein supplementation after a workout had no effect on muscle recovery.Another review concluded that there is limited evidence supporting protein supplementation for muscle recovery after sports activity. Moreover, the evidence that does exist has several limitations (for example, small studies and poor study design).
Supplementation of whey proteincan enhance strength and muscle mass during resistance training (strength training). However, the effect of whey protein on muscle recovery needs further study.
Amino acid supplements are not recommended if you are already eating adequate amounts of protein.Eating a diet with enough protein will provide you with the amino acids needed for muscle recovery.
Ways to Add Protein to a Post-Workout SnackTo add protein to your post-workout snack, try the following:Whole grain avocado toast with an eggGreek yogurt with berries and walnuts/almondsEnglish muffin with cottage cheeseApple slices or banana with peanut butterOatmeal made with milk and topped with fruit
Ways to Add Protein to a Post-Workout Snack
To add protein to your post-workout snack, try the following:Whole grain avocado toast with an eggGreek yogurt with berries and walnuts/almondsEnglish muffin with cottage cheeseApple slices or banana with peanut butterOatmeal made with milk and topped with fruit
To add protein to your post-workout snack, try the following:
Are Protein Shakes Good for Weight Loss?
Fluids
Proper hydration is important before, during, and after exercise.Dehydrationmay delay muscle recovery.
For a 90-minute workout or less, water is usually sufficient for maintaining hydration.
For longer bouts of exercise, endurance events, or athletes playing in several games per day, sports drinks or electrolyte drinks may be of benefit. These can contain carbohydrates andelectrolytesto replace the electrolytes that are lost through sweat.
A simple indicator of hydration status is the color of urine. Darker urine color indicates dehydration, whereas clear urine color indicates a person is well hydrated.
Intense workouts may require more than just water for replenishment, such as drinks containing a small amount of sodium (salt) and electrolytes.
For endurance exercises lasting longer than three hours, you may need as much as 175 milligrams (mg) of sodium per ounce serving of a fluid replacement drink.
Nutrition RecapConsuming carbohydrates and protein combined after a workout will:Improve muscle glycogen storesReduce muscle damageFacilitate greater training adaptationsConsuming protein within two hours of a workout can help increase the production of new muscle protein.Drinking adequate fluids before, during, and after a workout will maintain hydration and aid recovery.
Nutrition Recap
Consuming carbohydrates and protein combined after a workout will:Improve muscle glycogen storesReduce muscle damageFacilitate greater training adaptationsConsuming protein within two hours of a workout can help increase the production of new muscle protein.Drinking adequate fluids before, during, and after a workout will maintain hydration and aid recovery.
Consuming carbohydrates and protein combined after a workout will:
Consuming protein within two hours of a workout can help increase the production of new muscle protein.
Drinking adequate fluids before, during, and after a workout will maintain hydration and aid recovery.
There are many different dietary supplements marketed for athletes and exercise enthusiasts.
Most are marketed toward enhancing performance, but only a few may have a role in muscle recovery. These supplements include:
Branched-Chain Amino Acids
The three branched-chain amino acids (BCAAs) areleucine,isoleucine, andvaline. They are not produced naturally in the body and must be obtained through diet. BCAAs have been suggested to improve performance, recovery, and body composition.
Four meta-analysis publications favor the use of BCAAs over placebo for muscle recovery. BCAAs may be helpful for:
Other studies have found BCAA supplementation to have no effect on markers of muscle damage or soreness after exercise.
A meta-analysis published in 2022 concluded that BCAAs reduced muscle soreness after only resistance exercise.
However, the researchers added that supplementation protocols used in the studies differed. Therefore, the results should be interpreted cautiously.More, well-designed studies are needed.
The National Institutes of Health (NIH) cautions that BCAAs have not consistently shown benefits in the way of improving performance, building muscle, or helping with recovery. Moreover, consuming animal-based proteins will help increase your intake of BCAAs without needing a supplement.
For supplementation, up to 20 g of BCAAs per day in divided doses appears to be safe. For leucine alone (in healthy young and older males), no more than 500 mg/kg/day should be taken.
Eating a nutritious diet and getting adequate protein timed with your workouts appropriately will provide you with the protein and BCAAs needed.
Creatine
Creatine provides energy for the muscle. The body produces creatine, but you can also get it from food. It’s also available increatine supplements.
Creatine is found mostly in red meat and seafood. As a supplement, it is in the form of creatine monohydrate. Creatine is the most studied and most effectiveergogenic (performance-enhancing) nutritional supplementavailable to athletes.
Creatine supplementation appears to improve muscle strength and power in some individuals. It is most useful for short, intense periods of muscle work.For example, creatine may be useful for weight lifting or sprinting. However, it does not provide benefits to endurance athletes like marathon runners or cyclists.
Creatine may help athletes in their recovery from intense training. According to the International Society of Sports Nutrition (ISSN),creatine supplementation for athletes may:
Creatine may also minimize damage to muscles after a workout,but further research is needed.
Creatine is mostly safe as a supplement. The most commonly reported side effect is weight gain due to water retention.
Omega 3 Fatty Acids
Omega-3 fatty acids are a type of polyunsaturated fats. The most common omega-3 fatty acids are: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
Omega-3 fatty acids are anti-inflammatory in general, but their role in muscle recovery is less understood.
One meta-analysis found that omega-3 fatty acid supplementation reduced blood markers of muscle damage (creatine kinase, lactate dehydrogenase, and myoglobin). The authors concluded that omega-3s should be supplemented for recovery from exercise-induced muscle damage.
However, a separate systematic review did not find that omega-3 supplementation improved skeletal muscle markers of inflammation and damage. However, it did improvedelayed-onset muscle sorenessrecovery.More research is needed to determine the efficacy of omega-3 fatty acid supplements specific to muscle recovery.
For adults, the adequate intake (AI) of omega-3 fatty acids is between 1.1 and 1.6 grams daily. It is best to get this amount from your diet. Sources of omega-3 fatty acids include fish, seafood, nuts, flaxseed oil, and chia seeds.
Vitamin C
Vitamin C is needed to producecollagen.Collagen helps maintain the integrity of muscle and tendons.
There is no data to suggest that vitamin C can help with muscle recovery after exercise. Yet, vitamin C is an essential nutrient you should be sure you get enough of in your diet.
Vitamin C is easily obtained through diet alone, and deficiency is rare. The RDA for vitamin C ranges from 75 to 120 mg daily.
Vitamin C is found mostly in fruits and vegetables, such as oranges, kiwi, strawberries, broccoli, and bell peppers.
If you don’t get enough vitamin C in your diet, supplements are available. Vitamin C can be supplemented alone or as a multivitamin. Avoid supplementing in excess of the tolerable upper limit (UL) of 2,000 mg daily.Doses higher than this are just excreted through urine.
Other Tips for Post-Workout Muscle Recovery
In addition to nutrition and supplements, there are several other strategies that you can use toreduce muscle soreness and help with recovery. They include:
Taking multiple approaches regarding nutrition and other post-workout strategies can help speed up the recovery process.
Summary
Nutrition can help with muscle recovery after intense workouts. For example, eating a snack or meal that includes carbohydrates and protein helps aid muscle recovery.
You do not need supplements to have an effective muscle recovery strategy. The foods we eat play a more crucial role in muscle recovery, and proper nutrition should be enough. While you can take supplements in addition to a proper diet, supplements alone without eating the right food will not help with recovery.
More, well-designed research studies are needed to prove the efficacy of supplements for muscle recovery. For now, the best approach is to incorporate the right amount of nutrients into your everyday diet to help support the post-exercise recovery process for your body.
26 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institutes of Health: Office of Dietary Supplements.Dietary supplements for exercise and athletic performance.National Institutes of Health Office of Dietary Supplements.Dietary supplements for exercise and athletic performance.Gonzalez JT, Wallis GA.Carb-conscious: the role of carbohydrate intake in recovery from exercise.Curr Opin Clin Nutr Metab Care. 2021;24(4):364-371. doi:10.1097/MCO.0000000000000761Ivy JL, Goforth HW Jr, Damon BM, McCauley TR, Parsons EC, Price TB.Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement.J Appl Physiol (1985). 2002;93(4):1337-1344. doi:10.1152/japplphysiol.00394.2002Fox AK, Kaufman AE, Horowitz JF.Adding fat calories to meals after exercise does not alter glucose tolerance.J Appl Physiol (1985). 2004;97(1):11-16. doi:10.1152/japplphysiol.01398.2003Kwon YJ, Lee HS, Park JY, Lee JW.Associating intake proportion of carbohydrate, fat, and protein with all-cause mortality in Korean adults.Nutrients. 2020;12(10):3208. doi:10.3390/nu12103208Pasiakos SM, Lieberman HR, McLellan TM.Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review.Sports Med. 2014;44(5):655-670. doi:10.1007/s40279-013-0137-7Poulios A, Georgakouli K, Draganidis D, et al.Protein-based supplementation to enhance recovery in team sports: what is the evidence?J Sports Sci Med. 2019;18(3):523-536.Davies RW, Carson BP, Jakeman PM.The effect of whey protein supplementation on the temporal recovery of muscle function following resistance training: a systematic review and meta-analysis.Nutrients. 2018;10(2):221. doi:10.3390/nu10020221Medline Plus.Nutrition and Athletic Performance.National Library of Medicine. 2023.Latzka WA, Montain SJ.Water and electrolyte requirements for exercise.Clin Sports Med. 1999;18(3):513-524. doi:10.1016/s0278-5919(05)70165-4U.S. Anti-Doping Agency.Fluids and hydration.Kerksick CM, Arent S, Schoenfeld BJ, et al.International society of sports nutrition position stand: nutrient timing.J Int Soc Sports Nutr. 2017;14:33. doi:10.1186/s12970-017-0189-4Martinho DV, Nobari H, Faria A, Field A, Duarte D, Sarmento H.Oral branched-chain amino acids supplementation in athletes: a systematic review.Nutrients. 2022;14(19):4002. doi:10.3390/nu14194002Fouré A, Bendahan D.Is branched-chain amino acids supplementation an efficient nutritional strategy to alleviate skeletal muscle damage? a systematic review.Nutrients. 2017;9(10):1047. doi:10.3390/nu9101047Rahimi MH, Shab-Bidar S, Mollahosseini M, Djafarian K.Branched-chain amino acid supplementation and exercise-induced muscle damage in exercise recovery: a meta-analysis of randomized clinical trials.Nutrition. 2017;42:30-36. doi:10.1016/j.nut.2017.05.005Fedewa MV, Spencer SO, Williams TD, Becker ZE, Fuqua CA.Effect of branched-chain amino acid supplementation on muscle soreness following exercise: a meta-analysis.Int J Vitam Nutr Res. 2019;89(5-6):348-356. doi:10.1024/0300-9831/a000543Arroyo-Cerezo A, Cerrillo I, Ortega Á, Fernández-Pachón MS.Intake of branched chain amino acids favors post-exercise muscle recovery and may improve muscle function: optimal dosage regimens and consumption conditions.J Sports Med Phys Fitness. 2021;61(11):1478-1489. doi:10.23736/S0022-4707.21.11843-2Kephart WC, Mumford PW, McCloskey AE, et al.Post-exercise branched chain amino acid supplementation does not affect recovery markers following three consecutive high intensity resistance training bouts compared to carbohydrate supplementation.J Int Soc Sports Nutr. 2016;13:30. doi:10.1186/s12970-016-0142-yKreider RB, Kalman DS, Antonio J, et al.International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.J Int Soc Sports Nutr. 2017;14:18. doi:10.1186/s12970-017-0173-zDoma K, Ramachandran AK, Boullosa D, Connor J.The paradoxical effect of creatine monohydrate on muscle damage markers: a systematic review and meta-analysis.Sports Med. 2022;52(7):1623-1645. doi:10.1007/s40279-022-01640-zNational Institute of Health Office of Dietary Supplements.Omega-3 fatty acids.Xin G, Eshaghi H.Effect of omega-3 fatty acids supplementation on indirect blood markers of exercise-induced muscle damage: Systematic review and meta-analysis of randomized controlled trials.Food Sci Nutr. 2021;9(11):6429-6442. doi:10.1002/fsn3.2598López-Seoane J, Martinez-Ferran M, Romero-Morales C, Pareja-Galeano H.N-3 PUFA as an ergogenic supplement modulating muscle hypertrophy and strength: a systematic review.Crit Rev Food Sci Nutr. 2022;62(32):9000-9020. doi:10.1080/10408398.2021.1939262National Institute of Health Office of Dietary Supplements.Vitamin C.Dupuy O, Douzi W, Theurot D, Bosquet L, Dugué B.An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: a systematic review with meta-analysis.Front Physiol. 2018;9:403. doi:10.3389/fphys.2018.00403
26 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institutes of Health: Office of Dietary Supplements.Dietary supplements for exercise and athletic performance.National Institutes of Health Office of Dietary Supplements.Dietary supplements for exercise and athletic performance.Gonzalez JT, Wallis GA.Carb-conscious: the role of carbohydrate intake in recovery from exercise.Curr Opin Clin Nutr Metab Care. 2021;24(4):364-371. doi:10.1097/MCO.0000000000000761Ivy JL, Goforth HW Jr, Damon BM, McCauley TR, Parsons EC, Price TB.Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement.J Appl Physiol (1985). 2002;93(4):1337-1344. doi:10.1152/japplphysiol.00394.2002Fox AK, Kaufman AE, Horowitz JF.Adding fat calories to meals after exercise does not alter glucose tolerance.J Appl Physiol (1985). 2004;97(1):11-16. doi:10.1152/japplphysiol.01398.2003Kwon YJ, Lee HS, Park JY, Lee JW.Associating intake proportion of carbohydrate, fat, and protein with all-cause mortality in Korean adults.Nutrients. 2020;12(10):3208. doi:10.3390/nu12103208Pasiakos SM, Lieberman HR, McLellan TM.Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review.Sports Med. 2014;44(5):655-670. doi:10.1007/s40279-013-0137-7Poulios A, Georgakouli K, Draganidis D, et al.Protein-based supplementation to enhance recovery in team sports: what is the evidence?J Sports Sci Med. 2019;18(3):523-536.Davies RW, Carson BP, Jakeman PM.The effect of whey protein supplementation on the temporal recovery of muscle function following resistance training: a systematic review and meta-analysis.Nutrients. 2018;10(2):221. doi:10.3390/nu10020221Medline Plus.Nutrition and Athletic Performance.National Library of Medicine. 2023.Latzka WA, Montain SJ.Water and electrolyte requirements for exercise.Clin Sports Med. 1999;18(3):513-524. doi:10.1016/s0278-5919(05)70165-4U.S. Anti-Doping Agency.Fluids and hydration.Kerksick CM, Arent S, Schoenfeld BJ, et al.International society of sports nutrition position stand: nutrient timing.J Int Soc Sports Nutr. 2017;14:33. doi:10.1186/s12970-017-0189-4Martinho DV, Nobari H, Faria A, Field A, Duarte D, Sarmento H.Oral branched-chain amino acids supplementation in athletes: a systematic review.Nutrients. 2022;14(19):4002. doi:10.3390/nu14194002Fouré A, Bendahan D.Is branched-chain amino acids supplementation an efficient nutritional strategy to alleviate skeletal muscle damage? a systematic review.Nutrients. 2017;9(10):1047. doi:10.3390/nu9101047Rahimi MH, Shab-Bidar S, Mollahosseini M, Djafarian K.Branched-chain amino acid supplementation and exercise-induced muscle damage in exercise recovery: a meta-analysis of randomized clinical trials.Nutrition. 2017;42:30-36. doi:10.1016/j.nut.2017.05.005Fedewa MV, Spencer SO, Williams TD, Becker ZE, Fuqua CA.Effect of branched-chain amino acid supplementation on muscle soreness following exercise: a meta-analysis.Int J Vitam Nutr Res. 2019;89(5-6):348-356. doi:10.1024/0300-9831/a000543Arroyo-Cerezo A, Cerrillo I, Ortega Á, Fernández-Pachón MS.Intake of branched chain amino acids favors post-exercise muscle recovery and may improve muscle function: optimal dosage regimens and consumption conditions.J Sports Med Phys Fitness. 2021;61(11):1478-1489. doi:10.23736/S0022-4707.21.11843-2Kephart WC, Mumford PW, McCloskey AE, et al.Post-exercise branched chain amino acid supplementation does not affect recovery markers following three consecutive high intensity resistance training bouts compared to carbohydrate supplementation.J Int Soc Sports Nutr. 2016;13:30. doi:10.1186/s12970-016-0142-yKreider RB, Kalman DS, Antonio J, et al.International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.J Int Soc Sports Nutr. 2017;14:18. doi:10.1186/s12970-017-0173-zDoma K, Ramachandran AK, Boullosa D, Connor J.The paradoxical effect of creatine monohydrate on muscle damage markers: a systematic review and meta-analysis.Sports Med. 2022;52(7):1623-1645. doi:10.1007/s40279-022-01640-zNational Institute of Health Office of Dietary Supplements.Omega-3 fatty acids.Xin G, Eshaghi H.Effect of omega-3 fatty acids supplementation on indirect blood markers of exercise-induced muscle damage: Systematic review and meta-analysis of randomized controlled trials.Food Sci Nutr. 2021;9(11):6429-6442. doi:10.1002/fsn3.2598López-Seoane J, Martinez-Ferran M, Romero-Morales C, Pareja-Galeano H.N-3 PUFA as an ergogenic supplement modulating muscle hypertrophy and strength: a systematic review.Crit Rev Food Sci Nutr. 2022;62(32):9000-9020. doi:10.1080/10408398.2021.1939262National Institute of Health Office of Dietary Supplements.Vitamin C.Dupuy O, Douzi W, Theurot D, Bosquet L, Dugué B.An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: a systematic review with meta-analysis.Front Physiol. 2018;9:403. doi:10.3389/fphys.2018.00403
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institutes of Health: Office of Dietary Supplements.Dietary supplements for exercise and athletic performance.National Institutes of Health Office of Dietary Supplements.Dietary supplements for exercise and athletic performance.Gonzalez JT, Wallis GA.Carb-conscious: the role of carbohydrate intake in recovery from exercise.Curr Opin Clin Nutr Metab Care. 2021;24(4):364-371. doi:10.1097/MCO.0000000000000761Ivy JL, Goforth HW Jr, Damon BM, McCauley TR, Parsons EC, Price TB.Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement.J Appl Physiol (1985). 2002;93(4):1337-1344. doi:10.1152/japplphysiol.00394.2002Fox AK, Kaufman AE, Horowitz JF.Adding fat calories to meals after exercise does not alter glucose tolerance.J Appl Physiol (1985). 2004;97(1):11-16. doi:10.1152/japplphysiol.01398.2003Kwon YJ, Lee HS, Park JY, Lee JW.Associating intake proportion of carbohydrate, fat, and protein with all-cause mortality in Korean adults.Nutrients. 2020;12(10):3208. doi:10.3390/nu12103208Pasiakos SM, Lieberman HR, McLellan TM.Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review.Sports Med. 2014;44(5):655-670. doi:10.1007/s40279-013-0137-7Poulios A, Georgakouli K, Draganidis D, et al.Protein-based supplementation to enhance recovery in team sports: what is the evidence?J Sports Sci Med. 2019;18(3):523-536.Davies RW, Carson BP, Jakeman PM.The effect of whey protein supplementation on the temporal recovery of muscle function following resistance training: a systematic review and meta-analysis.Nutrients. 2018;10(2):221. doi:10.3390/nu10020221Medline Plus.Nutrition and Athletic Performance.National Library of Medicine. 2023.Latzka WA, Montain SJ.Water and electrolyte requirements for exercise.Clin Sports Med. 1999;18(3):513-524. doi:10.1016/s0278-5919(05)70165-4U.S. Anti-Doping Agency.Fluids and hydration.Kerksick CM, Arent S, Schoenfeld BJ, et al.International society of sports nutrition position stand: nutrient timing.J Int Soc Sports Nutr. 2017;14:33. doi:10.1186/s12970-017-0189-4Martinho DV, Nobari H, Faria A, Field A, Duarte D, Sarmento H.Oral branched-chain amino acids supplementation in athletes: a systematic review.Nutrients. 2022;14(19):4002. doi:10.3390/nu14194002Fouré A, Bendahan D.Is branched-chain amino acids supplementation an efficient nutritional strategy to alleviate skeletal muscle damage? a systematic review.Nutrients. 2017;9(10):1047. doi:10.3390/nu9101047Rahimi MH, Shab-Bidar S, Mollahosseini M, Djafarian K.Branched-chain amino acid supplementation and exercise-induced muscle damage in exercise recovery: a meta-analysis of randomized clinical trials.Nutrition. 2017;42:30-36. doi:10.1016/j.nut.2017.05.005Fedewa MV, Spencer SO, Williams TD, Becker ZE, Fuqua CA.Effect of branched-chain amino acid supplementation on muscle soreness following exercise: a meta-analysis.Int J Vitam Nutr Res. 2019;89(5-6):348-356. doi:10.1024/0300-9831/a000543Arroyo-Cerezo A, Cerrillo I, Ortega Á, Fernández-Pachón MS.Intake of branched chain amino acids favors post-exercise muscle recovery and may improve muscle function: optimal dosage regimens and consumption conditions.J Sports Med Phys Fitness. 2021;61(11):1478-1489. doi:10.23736/S0022-4707.21.11843-2Kephart WC, Mumford PW, McCloskey AE, et al.Post-exercise branched chain amino acid supplementation does not affect recovery markers following three consecutive high intensity resistance training bouts compared to carbohydrate supplementation.J Int Soc Sports Nutr. 2016;13:30. doi:10.1186/s12970-016-0142-yKreider RB, Kalman DS, Antonio J, et al.International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.J Int Soc Sports Nutr. 2017;14:18. doi:10.1186/s12970-017-0173-zDoma K, Ramachandran AK, Boullosa D, Connor J.The paradoxical effect of creatine monohydrate on muscle damage markers: a systematic review and meta-analysis.Sports Med. 2022;52(7):1623-1645. doi:10.1007/s40279-022-01640-zNational Institute of Health Office of Dietary Supplements.Omega-3 fatty acids.Xin G, Eshaghi H.Effect of omega-3 fatty acids supplementation on indirect blood markers of exercise-induced muscle damage: Systematic review and meta-analysis of randomized controlled trials.Food Sci Nutr. 2021;9(11):6429-6442. doi:10.1002/fsn3.2598López-Seoane J, Martinez-Ferran M, Romero-Morales C, Pareja-Galeano H.N-3 PUFA as an ergogenic supplement modulating muscle hypertrophy and strength: a systematic review.Crit Rev Food Sci Nutr. 2022;62(32):9000-9020. doi:10.1080/10408398.2021.1939262National Institute of Health Office of Dietary Supplements.Vitamin C.Dupuy O, Douzi W, Theurot D, Bosquet L, Dugué B.An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: a systematic review with meta-analysis.Front Physiol. 2018;9:403. doi:10.3389/fphys.2018.00403
National Institutes of Health: Office of Dietary Supplements.Dietary supplements for exercise and athletic performance.
National Institutes of Health Office of Dietary Supplements.Dietary supplements for exercise and athletic performance.
Gonzalez JT, Wallis GA.Carb-conscious: the role of carbohydrate intake in recovery from exercise.Curr Opin Clin Nutr Metab Care. 2021;24(4):364-371. doi:10.1097/MCO.0000000000000761
Ivy JL, Goforth HW Jr, Damon BM, McCauley TR, Parsons EC, Price TB.Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement.J Appl Physiol (1985). 2002;93(4):1337-1344. doi:10.1152/japplphysiol.00394.2002
Fox AK, Kaufman AE, Horowitz JF.Adding fat calories to meals after exercise does not alter glucose tolerance.J Appl Physiol (1985). 2004;97(1):11-16. doi:10.1152/japplphysiol.01398.2003
Kwon YJ, Lee HS, Park JY, Lee JW.Associating intake proportion of carbohydrate, fat, and protein with all-cause mortality in Korean adults.Nutrients. 2020;12(10):3208. doi:10.3390/nu12103208
Pasiakos SM, Lieberman HR, McLellan TM.Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review.Sports Med. 2014;44(5):655-670. doi:10.1007/s40279-013-0137-7
Poulios A, Georgakouli K, Draganidis D, et al.Protein-based supplementation to enhance recovery in team sports: what is the evidence?J Sports Sci Med. 2019;18(3):523-536.
Davies RW, Carson BP, Jakeman PM.The effect of whey protein supplementation on the temporal recovery of muscle function following resistance training: a systematic review and meta-analysis.Nutrients. 2018;10(2):221. doi:10.3390/nu10020221
Medline Plus.Nutrition and Athletic Performance.National Library of Medicine. 2023.
Latzka WA, Montain SJ.Water and electrolyte requirements for exercise.Clin Sports Med. 1999;18(3):513-524. doi:10.1016/s0278-5919(05)70165-4
U.S. Anti-Doping Agency.Fluids and hydration.
Kerksick CM, Arent S, Schoenfeld BJ, et al.International society of sports nutrition position stand: nutrient timing.J Int Soc Sports Nutr. 2017;14:33. doi:10.1186/s12970-017-0189-4
Martinho DV, Nobari H, Faria A, Field A, Duarte D, Sarmento H.Oral branched-chain amino acids supplementation in athletes: a systematic review.Nutrients. 2022;14(19):4002. doi:10.3390/nu14194002
Fouré A, Bendahan D.Is branched-chain amino acids supplementation an efficient nutritional strategy to alleviate skeletal muscle damage? a systematic review.Nutrients. 2017;9(10):1047. doi:10.3390/nu9101047
Rahimi MH, Shab-Bidar S, Mollahosseini M, Djafarian K.Branched-chain amino acid supplementation and exercise-induced muscle damage in exercise recovery: a meta-analysis of randomized clinical trials.Nutrition. 2017;42:30-36. doi:10.1016/j.nut.2017.05.005
Fedewa MV, Spencer SO, Williams TD, Becker ZE, Fuqua CA.Effect of branched-chain amino acid supplementation on muscle soreness following exercise: a meta-analysis.Int J Vitam Nutr Res. 2019;89(5-6):348-356. doi:10.1024/0300-9831/a000543
Arroyo-Cerezo A, Cerrillo I, Ortega Á, Fernández-Pachón MS.Intake of branched chain amino acids favors post-exercise muscle recovery and may improve muscle function: optimal dosage regimens and consumption conditions.J Sports Med Phys Fitness. 2021;61(11):1478-1489. doi:10.23736/S0022-4707.21.11843-2
Kephart WC, Mumford PW, McCloskey AE, et al.Post-exercise branched chain amino acid supplementation does not affect recovery markers following three consecutive high intensity resistance training bouts compared to carbohydrate supplementation.J Int Soc Sports Nutr. 2016;13:30. doi:10.1186/s12970-016-0142-y
Kreider RB, Kalman DS, Antonio J, et al.International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.J Int Soc Sports Nutr. 2017;14:18. doi:10.1186/s12970-017-0173-z
Doma K, Ramachandran AK, Boullosa D, Connor J.The paradoxical effect of creatine monohydrate on muscle damage markers: a systematic review and meta-analysis.Sports Med. 2022;52(7):1623-1645. doi:10.1007/s40279-022-01640-z
National Institute of Health Office of Dietary Supplements.Omega-3 fatty acids.
Xin G, Eshaghi H.Effect of omega-3 fatty acids supplementation on indirect blood markers of exercise-induced muscle damage: Systematic review and meta-analysis of randomized controlled trials.Food Sci Nutr. 2021;9(11):6429-6442. doi:10.1002/fsn3.2598
López-Seoane J, Martinez-Ferran M, Romero-Morales C, Pareja-Galeano H.N-3 PUFA as an ergogenic supplement modulating muscle hypertrophy and strength: a systematic review.Crit Rev Food Sci Nutr. 2022;62(32):9000-9020. doi:10.1080/10408398.2021.1939262
National Institute of Health Office of Dietary Supplements.Vitamin C.
Dupuy O, Douzi W, Theurot D, Bosquet L, Dugué B.An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: a systematic review with meta-analysis.Front Physiol. 2018;9:403. doi:10.3389/fphys.2018.00403
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
