1. A new study suggests using cherry juice, an antioxidant-rich beverage that has long been used to reduced soreness in runners, and can also speed muscle recovery after strength training. Taking about an ounce of cherry concentrate immediately before you train will help reduce the muscle pain afterwards.
2. New research found that two strains of probiotics, Lactobacillus rhamnosus and Lactobacillus paracasei, decreased cell damage after a month of regular intense exercise. Taking one capsule with 1 billion to 10 billion cells, once a day will lessen the damage due to weight training.
3. An extract made from the leaves of lemon verbena 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. That is a pretty ideal situation. A one-gram supplement each day is the recommended dosage to assist in reducing exercise induced cell damage.
4. 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 this study a 1.8 gram capsule was used, but speaking from personal experience a much larger dose is more effective.
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