Workout Recovery: 4 Natural Remedies for Muscle Soreness
Countless drinks and pills promise to soothe sore muscles and speed up your recovery time after a tough workout, but do any actually help? Here’s a rundown of four all-natural remedies that have been backed up by science.
Treatment: Cherry juice
The Info: A new study suggests this antioxidant-rich beverage (that has long been associated with reduced soreness in runners) can also speed muscle recovery after strength training.
Your Rx: About an ounce of cherry concentrate (choosecherrish.com) right before your workout
Treatment: Probiotics
The Info: New research found that two strains of these healthy bugs, Lactobacillus rhamnosus and Lactobacillus paracasei, decreased cell damage after a month of regular intense exercise.
Your Rx: A capsule with 1 billion to 10 billion cells, once a day
Treatment: Lemon verbena
The Info: An extract made from the leaves of this shrub reduced muscle and blood cell damage in volunteers who ran for 90 minutes, but didn’t block the beneficial tissue-building effects of the workout. It’s the best of both worlds, note researchers.
Your Rx: A one-gram supplement each day. (It’s not clear if teas and other formulas have the same effects.)
Treatment: Omega-3 fatty acids
The Info: Taking a fish-oil pill once a day reduces soreness and eases inflammation 48 hours after a strength-training workout, according to a new study in the Clinical Journal of Sports Medicine.
Your Rx: Usually one 1.8-gram capsule (varies by brand)
Tell us: What’s your post-workout recovery routine?
More from WH:
Soothe Sore Muscles With A Foam Roller
Fitness Foods: Fuel Your Workout
The Best Stretches For Women
How To Cool Down After Any Workout
Photo: Jonathan Kantor
