Fitness

Muscle Recovery

About Muscle Recovery — Fitness.

Post-workout soreness, muscle repair, DOMS, and recovery between training sessions.

5studies analysed

2compounds with evidence

Systematic reviewstrongest evidence

Where research is strongest

Add your outcome — free & pseudonymous

Tried something for Muscle Recovery? Share how it went — only ever published as part of a group of 10+.

4linked compounds

23linked studies

0published community reports

Results By the numbers Community Research Compounds

Headline results for Muscle Recovery.

Figures as the studies reported them.

Colour keyReported a benefitNo clear benefitUnclearPossible harmAmber is for highlights, such as where the most research is. It never means a result was good.

Creatine Monohydrate

6 of 7 results reported a benefit

2 studies, including a review of trials

Muscle damage marker (CK)30.9lower, unit not reported1 review of trials2 of 2 results reported a benefit2021 study ↗
Muscle damage marker (LDH)No clear difference5.99 lower, unit not reported1 review of trials1 of 2 results reported a benefit2021 study ↗

Also measured alongside: Muscle strength (reported a benefit); Exercise performance (reported a benefit); Total and lean body mass (reported a benefit).

Every result

L Arginine

1 of 19 results reported a benefit

3 randomised trials

Muscle damage marker (CK)No clear benefit foundL-arginine supplementation did not significantly improve blood levels of creatine kinase (CK) compared with placebo; the difference versus placebo was not statistically established (72 h).2 randomised trials · no comparable figure reported0 of 2 results reported a benefit2018 study ↗

No figure given: Muscle soreness (no clear benefit); Maximum repetitions (no clear benefit).

Also measured alongside: Perceived exertion (no clear benefit); Plasma L-arginine (reported a benefit); Blood lactate (no clear benefit); and 11 more.

Every result

Where the evidence is concentrated.

Published research

Muscle Recovery: findings by compound

What this means: Bars count reported findings, not treatment effectiveness or certainty.

One study may report several findings or appear in more than one pairing. Counts do not show the size of an effect. Comparable numerical estimates are not established for this summary.

View the full data table

Published research: reported directions by pairing
Compound and condition	Findings (count)	Studies (count)	Reported results (finding counts)	How sure?
Creatine Monohydrate	7	2	Benefit: 6; no benefit: 1; harm: 0; unclear: 0; not recorded / unrecognised: 0	Not formally graded
L Arginine	19	3	Benefit: 1; no benefit: 13; harm: 1; unclear: 4; not recorded / unrecognised: 0	Not formally graded

Degree of benefit for Muscle Recovery

Strongest evidence first.

Published research: Muscle Recovery. Study design is not a certainty grade.
Compound	Study designs	Reported findings
Creatine MonohydrateResearch score 58/100 · Moderate	2 systematic reviews/meta-analyses — 2 studies	6/7 outcomes showed benefit Creatine kinase (CK) concentration overall — a marker of muscle damage30.9 lower, unit not reportedbenefit2021 study ↗ Exact figures -30.94 (95% CI: -53.19, -8.69; p = .006) · Follow-up: Not reported · Sample (as reported): Not reported · Recorded unit: Not reported · Creatine supplementation effect on recovery following exercise-induced muscle damage: A systematic review and meta-analysis of randomized controlled trials. · Meta-Analysis · meta-analysis · PMID 34472118 PerformanceReported a benefit — measurement not reportedbenefit2024 study ↗ Exact figures No figures reported · Follow-up: Not reported · Sample (as reported): Not reported · Recorded unit: Not reported · Performance-Enhancing Drugs in Healthy Athletes: An Umbrella Review of Systematic Reviews and Meta-analyses. · Systematic Review · systematic-review · PMID 37688400 StrengthReported a benefit — measurement not reportedbenefit2024 study ↗ Exact figures 5% to 52% · Follow-up: Not reported · Sample (as reported): Not reported · Recorded unit: Not reported · Performance-Enhancing Drugs in Healthy Athletes: An Umbrella Review of Systematic Reviews and Meta-analyses. · Systematic Review · systematic-review · PMID 37688400 Total and lean body massReported a benefit — measurement not reportedbenefit2024 study ↗ Exact figures No figures reported · Follow-up: Not reported · Sample (as reported): Not reported · Recorded unit: Not reported · Performance-Enhancing Drugs in Healthy Athletes: An Umbrella Review of Systematic Reviews and Meta-analyses. · Systematic Review · systematic-review · PMID 37688400 +3 more outcomes →
L ArginineResearch score 6/100 · Mixed/Weak	3 randomised trials — 3 studies	1/19 outcomes showed benefit Muscle sorenessNo clear benefit found — see exact figuresno benefit2018 study ↗ Exact figures (P > 0.05) · Follow-up: 72 h · Sample (as reported): Not reported · Recorded unit: Not reported · l-Arginine supplementation does not improve muscle function during recovery from resistance exercise · Randomized Controlled Trial · rct · PMID 29544063 Plasma L-arginine concentration120% increasebenefit2014 study ↗ Exact figures ~120% n=Fourteen · Follow-up: Not reported · Sample (as reported): Fourteen · Recorded unit: Not reported · Oral L-arginine before resistance exercise blunts growth hormone in strength trained males · Randomized Controlled Trial · rct · PMID 24225560 Integrated area under the curve for GH288.4 min·ng·mL1 higherpossible harm2014 study ↗ Exact figures 288.4 ± 368.7; 487.9± 482.0 (p < .05) n=Fourteen · Follow-up: Not reported · Sample (as reported): Fourteen · Recorded unit: min·ng·mL1 · Oral L-arginine before resistance exercise blunts growth hormone in strength trained males · Randomized Controlled Trial · rct · PMID 24225560 Blood levels of creatine kinase (CK) — a marker of muscle damageNo clear benefit found — see exact figuresno benefit2018 study ↗ Exact figures (P > 0.05) · Follow-up: 72 h · Sample (as reported): Not reported · Recorded unit: Not reported · l-Arginine supplementation does not improve muscle function during recovery from resistance exercise · Randomized Controlled Trial · rct · PMID 29544063 +15 more outcomes →

Important: This page reflects observational, aggregate-only community reporting and independent published research. It is not medical advice, and it does not claim any compound treats, cures, or is effective for any condition. Always consult a qualified healthcare professional before starting, stopping, or changing any supplement or treatment.

No community reports published yet.

We publish muscle recovery results only once at least 10 people report on the same compound, so no individual report is ever shown.

Creatine Monohydrate
Research saysResearch score 58/100 · Moderate2 of 2 studies reported at least one benefit
People reportNot published yet — needs 10 or more reports
L Arginine
Research saysResearch score 6/100 · Mixed/Weak1 of 3 studies reported at least one benefit
People reportNot published yet — needs 10 or more reports

Used something for muscle recovery? Share how it went — only ever published in a group of 10 or more.

Add your outcome

Peer-reviewed research.

Every study behind the numbers above is linked next to its result.

21 more papers, not summarised above

Strongest evidence first.

01Omega-3 Fatty Acid Supplementation on Post-Exercise Inflammation, Muscle Damage, Oxidative Response, and Sports Performance in Physically Healthy Adults-A Systematic Review of Randomized Controlled TrialsFernández-Lázaro D, et al. · Nutrients · 2024

Systematic Review · matched via Muscle Recovery · PubMed record (CORPUS-A)

PMID 38999792 ↗02The effects of hydrotherapy and cryotherapy on recovery from acute post-exercise induced muscle damage-a network meta-analysisChen R, et al. · BMC musculoskeletal disorders · 2024

Systematic Review · matched via Muscle Recovery · PubMed record (CORPUS-A)

PMID 39294614 ↗03Effects of cold water immersion after exercise on fatigue recovery and exercise performance--meta analysisXiao F, et al. · Frontiers in physiology · 2023

Systematic Review · matched via Muscle Recovery · PubMed record (CORPUS-A)

PMID 36744038 ↗04Effects of dietary supplements on athletic performance in elite soccer players: a systematic reviewAbreu R, et al. · Journal of the International Society of Sports Nutrition · 2023

Systematic Review · matched via Muscle Recovery · PubMed record (CORPUS-A)

PMID 37462346 ↗05Exercise-Induced Muscle Damage During the Menstrual Cycle: A Systematic Review and Meta-AnalysisRomero-Parra N, et al. · Journal of strength and conditioning research · 2021

Meta-Analysis · matched via Muscle Recovery · PubMed record (CORPUS-A)

PMID 33201156 ↗06Acute and Residual Soccer Match-Related Fatigue: A Systematic Review and Meta-analysisSilva JR, et al. · Sports medicine (Auckland, N.Z.) · 2018

Meta-Analysis · matched via Muscle Recovery · PubMed record (CORPUS-A)

PMID 29098658 ↗07The Effects of Creatine Monohydrate Supplementation on Recovery from Eccentric Exercise-Induced Muscle Damage: A Double-Blind, Randomized, Placebo-Controlled Trial Considering Sex and Age DifferencesYamaguchi S, et al. · Nutrients · 2025

Randomized Controlled Trial · matched via Muscle Recovery · PubMed record (CORPUS-A)

PMID 40507040 ↗08Acute Alpha-Glycerylphosphorylcholine Supplementation Enhances Cognitive Performance in Healthy MenKerksick CM · Nutrients · 2024

Randomized Controlled Trial · matched via Muscle Recovery · open-access full text · PubMed record (CORPUS-A)

PMID 39683633 ↗09Effects of branched chain amino acids, l-citrulline, and alpha-glycerylphosphorylcholine supplementation on exercise performance in trained cyclists: a randomized crossover trialHarrington RN · Journal of the International Society of Sports Nutrition · 2023

Randomized Controlled Trial · matched via Muscle Recovery · PubMed record (CORPUS-A)

PMID 37229544 ↗10The Effects of Alpha-Glycerylphosphorylcholine on Heart Rate Variability and Hemodynamic Variables Following Sprint Interval Exercise in Overweight and Obese WomenBarzanjeh SP, et al. · Nutrients · 2022

Randomized Controlled Trial · matched via Muscle Recovery · PubMed record (CORPUS-A)

PMID 36235623 ↗11Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trialWankhede S, et al. · Journal of the International Society of Sports Nutrition · 2015

Randomized Controlled Trial · matched via Muscle Recovery · PubMed record (CORPUS-A)

PMID 26609282 ↗12Current Evidence of Ergogenic and Post-Exercise Recovery Effects of Dietary Supplementation with Cordyceps militaris in Humans-A Narrative ReviewJędrejko M, et al. · Nutrients · 2026