Supplements: Recovery

Everything about recovery: sleep, joints and tendons, muscle soreness and training tolerance. The section answers "what helps recovery", not "what speeds up growth".

Reviews · 12

Ashwagandha B A modest effect on strength; the studies are small and heterogeneous
Valerian B One quality RCT showed improvement in sleep; there are no direct data on muscle and strength
Cherry juice (tart cherry) B Moderately reduces pain and markers of damage after exercise
Glycine C There are no data on sports performance; it has been studied mainly as a sleep aid
Sleep supplements (melatonin, glycine, magnesium) C Sleep is critical, but the evidence of benefit of supplements for performance is weak
Cannabidiol (CBD) B The effect on sports performance has not been shown; the data on recovery are preliminary
Collagen peptides B A small effect on tendon pain; it does not change the structure
Curcumin A Reduces creatine kinase and soreness after exercise; the effect is moderate
Lemon balm (Melissa officinalis) C A mild sedative; the effect on recovery and performance is not proven
Colostrum C There are data on recovery and immunity, but the doses and effects are inconsistent
Phosphatidylserine C A single study of cortisol reduction; the effect is not proven
L-theanine B Not ergogenic by itself; with caffeine it improves attention and reduces nervousness