Supplements like omega-3s, BCAAs, curcumin, tart cherry, and magnesium effectively reduce post-workout muscle soreness (DOMS) by curbing inflammation and aiding repair.
Top Evidence-Based Options
Omega-3 fatty acids (1-3g EPA/DHA daily) lower soreness markers 24-72 hours post-exercise via anti-inflammatory effects. BCAAs (5-10g pre/post-workout) cut DOMS by reducing muscle damage, especially leucine-rich. Curcumin (500-1500mg with piperine) decreases pain and strength loss.
Usage Tips
Take omega-3/BCAAs around workouts; curcumin post. Combine with creatine/collagen stack for synergy in muscle building. Consult doc for interactions.
0 comments