Protocol · Sports & Performance
Muscle Recovery & Exercise Recovery Protocol
Tart Cherry Extract and Omega-3 Fatty Acids are the core of this stack, with 2 supporting supplements. Each row gives the amount the protocol lists and the grade our evidence database holds for that supplement in Muscle Recovery & Exercise Recovery.
We are re-verifying the studies cited on protocol pages; only confirmed citations are shown.
The stack
4 supplements · 3 graded · 3 confirmed studies
| Grade | Supplement | Amount listed | Why it’s in the stack | Evidence on file | Shop |
|---|---|---|---|---|---|
| Primary stackThe core of this protocol | |||||
| Tart Cherry Extract | Amount listed: 480–960 mg daily (or 8–12oz tart cherry juice) | Anthocyanins reduce oxidative stress and inflammation, accelerating recovery from exercise-induced muscle damage | Not graded yet | ||
Confirmed studies for Tart Cherry Extract (titles as PubMed lists them) | |||||
| Omega-3 Fatty Acids | Amount listed: 2–3 g EPA/DHA daily | EPA and DHA reduce inflammatory cytokines, decrease DOMS, and may enhance muscle protein synthesis
| Grade D for C-Reactive Protein (CRP)4 studies · 14 people | ||
| Supporting stackListed as additions to the core | |||||
| Curcumin | Amount listed: 500–1,000 mg daily (enhanced absorption formula) | Potent anti-inflammatory via NF-κB inhibition, reduces DOMS and accelerates functional recovery
| Grade B for Creatine Kinase1 study · 349 people | ||
Confirmed studies for Curcumin (titles as PubMed lists them) | |||||
| Branched-Chain Amino Acids (BCAAs) | Amount listed: 5–10 g around training | Leucine, isoleucine, and valine reduce muscle protein breakdown and may decrease perceived exertion
| Grade C for Ammonia1 study · 12 people | ||
Confirmed studies for Branched-Chain Amino Acids (BCAAs) (titles as PubMed lists them) | |||||
Shop the evidence-backed picks
The collection holds the supplements we grade A or B for its theme, in third-party tested products where the catalog has them. It opens in our Fullscript store. You can look through it without signing in; Fullscript asks for a free account to order.
Or shop one supplement
The supplement in this protocol graded A or B. Each opens third-party tested products, matched to the dose above where we can.
- Grade B
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How this protocol works
In plain language
After intense exercise, your muscles experience microtrauma and inflammation. This triggers the repair process that ultimately makes muscles stronger, but it also causes delayed onset muscle soreness (DOMS), reduced strength, and impaired performance for 24-72 hours. Strategic supplementation can reduce the inflammatory response and accelerate recovery without blocking the adaptive response to training.
- Tart Cherry Extract is one of the most well-studied recovery supplements. Its anthocyanins (the compounds that give cherries their red color) are powerful antioxidants that reduce oxidative stress and inflammation. Marathon runners taking tart cherry juice recovered strength 12% faster than placebo.
- Omega-3 Fatty Acids (fish oil) reduce the production of inflammatory prostaglandins and cytokines that drive DOMS. Studies show reduced muscle soreness and faster recovery of strength and range of motion after damaging exercise.
- Curcumin is the active compound in turmeric with potent anti-inflammatory effects. It inhibits NF-κB, a master regulator of inflammation. Studies show significantly reduced DOMS and faster return of muscle function. Use enhanced absorption formulas (with piperine or phospholipids) for best results.
- BCAAs provide the building blocks for muscle repair and can reduce the breakdown of muscle protein during and after exercise. While whole protein is generally superior, BCAAs can be useful around training when digestion is limited.
Expected timeline: Tart cherry works best when started 4-5 days before demanding exercise. Omega-3s require 2-4 weeks of loading for maximal anti-inflammatory effect. Curcumin and BCAAs can be used acutely around training.