Muscle Recovery Stack
For soreness and recovery between training sessions.
Strong stack — well-matched with minor gaps.
What's in this stack
- Creatine9.5/10 evidence
Increases phosphocreatine stores for faster ATP regeneration, boosting strength, power output, and cognitive function under stress.
Typical dose: 5g daily
- Omega-39/10 evidence
Essential fatty acids critical for brain health, mood regulation, and reducing inflammation throughout the body.
Typical dose: 2-3g combined EPA+DHA daily (a typical label dose, not the dose used in the cited trials, which gave 1 g or 3.25 g of omega-3 a day, or 1 to 4 g of fish oil a day without stating its EPA+DHA content)
- Curcumin7.5/10 evidence
Turmeric's active compound that modulates NF-kB inflammatory pathways — supports mood, joint health, and post-exercise recovery.
Typical dose: 500-1000mg daily (enhanced form)
- Tart Cherry6/10 evidence
Natural melatonin and anthocyanin source with modest, fairly consistent small-RCT support for post-exercise recovery and sleep quality. Uric acid dropped only transiently in one trial, and did not fall after a purine-rich meal or beyond standard therapy in gout. Effects are real but small and not seen in every trial.
Typical dose: 480-500mg extract or 240ml (8oz) juice twice daily (a typical label dose, not the dose used in the cited trials, which gave 500 mg of extract once a day)
What this stack covers
- Speed up recovery81% · via Creatine
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