Exercise recovery
77 supplements analyzed and ranked by clinical evidence.
Supplement Evidence
Iron stores↑; recovery faster
Exercise capacity↑; fatigue↓
Hb↑ + recovery
Iron stores↑ + faster
Less pain, faster recovery
+23pp adhesions
-7.6d healing
Anabolic recovery +MPS
Lower breakdown -CK
Glycogen sparing +135%
Recovery: less damage/inflammation
+23pp ROM,+52% O3i
Faster muscle rebuilding
Pain/opioid ↓ recovery ↑
Exercise capacity ↑ soreness ↓
Hydration +PV
Buffering +recovery
MPS/signaling ↑
Recovery damage ↓
Damage markers ↓, recovery ↑
Strength/function ↑, stay ↓
Less pain/anxiety
Better sleep recovery
Reduced muscle breakdown
Improved recovery/strength
Amino acids ↑; signaling ↑
Recovery strength/endurance ↑
Infections/LOS ↓
Less soreness, faster recovery
CK↓, strength/power↑
Lactate↓, alanine↑
Carnosine↑, fatigue↓
Oxidative damage ↓
Muscle recovery ↑
Lactate ↓
MPS recovery +30-145%
Less breakdown/soreness
Pain/swelling ↓ recovery
Mobility/function ↑ recovery
Oxidative stress -recovery
Muscle damage −57%
Synthesis + recovery
+25–30% overnight MPS
Performance + soreness
Pain/opioid use ↓
Mobility/recovery ↑
Pain relief: fast, large
Recovery markers: IL-10↑, myoglobin↓
Less muscle damage
Better recovery +40%
Improved strength/lean mass
Nitrite recovery +6.6 reps
Vasodilation recovery +31%
Recovery damage ↓
Recovery fatigue ↓
Walking +55-69%
Stroke recovery mRS↓
Muscle damage ↓ 37%
Recovery enzymes ↓ 16%
Recovery: less damage
Recovery: better blood flow
Faster recovery, -50% ARDS
+8% strength, +3% VO2
Recovery speed +15%
Fatigue/force +4.7%
less soreness, −5.5%
faster strength recovery, −10pp
better endurance, +3.9%
Fat oxidation +10%
Muscle recovery +40%
Collagen synthesis ↑
Recovery soreness ↓
lean mass/strength
faster recovery, less damage
Recovery markers faster
ATP/PCr improved
Pain/opioids down
Choline/PC recovery +
Recovery markers −
Aerobic recovery +8.9W
Sprint recovery −5.7%
Protein balance +20%
Wound healing -30d
Arginine/flow + performance
Soreness/recovery + reps
~+4.8% power
Muscle breakdown -27%
Fatigue/carnosine +37-47%
Pain/function ↑; 63% MCID
Stiffness/walking ↑; early gains
MPS +~9–23%
Strength/lean mass +2–16%
K+ balance/recovery
+24% fatigue
Force recovery -13%
Lower inflammation, faster recovery
-CK, faster immune rebound
Oxidative damage ↓
Recovery markers ↑
Endurance recovery/stress
Anti-inflammatory/oxidative recovery
Carnosine↑, fatigue↓
Power/work ↑
Recovery: −10.4 mg morphine
Recovery: +3–5 mmol/L HCO3−
Strength recovery +3%
Pain recovery faster
Antioxidant recovery +14%
Muscle damage recovery
Recovery: muscle+VO2
Recovery: pain+lung function
Recovery: collagen synthesis + proline
Protein sparing: +130 mg/kg
Oxidative stress ↓
Performance +25%
Faster healing, less pain
Better wound recovery
Recovery biomarkers -40%
Strength/power +18.6%
Muscle damage ↓35%
Pain/mobility recovery
Endurance + force, less soreness
Mitochondrial markers, recovery, +5.4% VO2max
Neurology + recovery 3.0w
Pain/inflammation ↓, ROM ↑
Less fatigue markers
Strength +7-10%
Immune/liver support
Fatigue threshold +22%
Threshold power +5%
Protein balance ↑
Collagen synthesis ↑
Recovery: less damage
+32% fatigue time
Less muscle damage
Better fuel use
Anti‑inflammatory +VANT
Recovery +15%
Activity +0.45
ATP recovery +6.5%
Less soreness/CK
HF markers improved
Faster metabolic recovery
Less fatigue, pain
~21% carnitine
Pain ↓23–25%
PGE2/ROM minor
Power recovery +21-24%
Protein balance −50 to +29
Lysine −22%, creatine +98%
Sprint power/work ↑
Pain-BRS coupling disrupted
Endurance recovery +
Oxidative stress -
Reps +53%, soreness −40%
Lactate −61%, fatigue ↓
Power ↑, lactate clearance
Recovery markers ↓
CK -84%
Less swelling, faster refill
Lower edema, circumference
Less muscle damage
Faster strength recovery
Higher protein synthesis
Strength/endurance +48%
+6.6 reps
Recovery: less fatigue
Recovery: lower lactate
Muscle recovery +19%
Performance recovery improved
Iron import down, +Mn
Se status up, genes