Muscle Soreness

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Scientific Information on Muscle Soreness

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The Human Effect Matrix looks at human studies (excluding animal/petri-dish studies) to tell you what what supplements affect Muscle Soreness

Grade	Level of Evidence
A	Robust research conducted with repeated double blind clinical trials
B	Multiple studies where at least two are double-blind and placebo controlled
C	Single double blind study or multiple cohort studies
D	Uncontrolled or observational studies only

Level of Evidence	Supplement	Magnitude of Effect Size	Scientific Consensus	Comments
B	Fish Oil		66% See all 3 studies	Although one study suggests a decrease, most evidence suggest no significant influence
C	Green Tea Catechins	Minor	100% See study	A decrease in muscle soreness has been noted with catechin ingestion
C	Ginger	Minor	50% See 2 studies	A possible reduction of delayed onset muscle soreness, but this topic is a bit contested
C	Bromelain	Minor	0% See 2 studies	It is possible bromelain might reduce muscle soreness, but currently the evidence does not support this claim (although the trial to note a failure of bromelain also noted... show a failure with Ibuprofen, a known active drug)
C	Vitamin C	Minor	100% See study	A possible reduction in muscle soreness the day after exercise may result when preloading exercise with Vitamin C
C	Branched Chain Amino Acids		50% See 2 studies	No significant influence on muscle soreness when assessed 2-3 days after exercise that is preloaded with BCAA supplementation
C	HMB		100% See 2 studies	No significant influence on perceived muscle soreness following exercise with HMB supplementation
C	Methylsulfonylmethane	Minor	100% See study	A decrease in muscle soreness has been noted with MSM preloads before exercise
C	Theaflavins	Minor	100% See study	May decrease muscle soreness at high doses, with the efficacy of lower doses uncertain.
C	L-Carnitine	Minor	100% See 2 studies	The decrease in muscle soreness appears to correlate with the reduced muscle damage
C	Phosphatidylserine		100% See study	No significant influence on perceived muscle soreness
C	Leucic Acid	Minor	100% See study	A decrease in muscle soreness has been noted in the one study conducted in athletes (when measured at week 4 only) to the degree of around 23%, but muscle soreness was... show not overly high in the study to begin with
C	Citrulline	Notable	100% See study	The lone study using citrulline acutely pre-workout noted a 40% reduction in muscle soreness the following two days after the workout.

References

Sureda A, et al. L-citrulline-malate influence over branched chain amino acid utilization during exercise. Eur J Appl Physiol. (2010)
Thibault R, et al. Oral citrulline does not affect whole body protein metabolism in healthy human volunteers: results of a prospective, randomized, double-blind, cross-over study. Clin Nutr. (2011)
Moinard C, et al. Dose-ranging effects of citrulline administration on plasma amino acids and hormonal patterns in healthy subjects: the Citrudose pharmacokinetic study. Br J Nutr. (2008)
Bendahan D, et al. Citrulline/malate promotes aerobic energy production in human exercising muscle. Br J Sports Med. (2002)
Pérez-Guisado J, Jakeman PM. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. J Strength Cond Res. (2010)
Cormio L, et al. Oral L-citrulline supplementation improves erection hardness in men with mild erectile dysfunction. Urology. (2011)
Orozco-Gutiérrez JJ, et al. Effect of L-arginine or L-citrulline oral supplementation on blood pressure and right ventricular function in heart failure patients with preserved ejection fraction. Cardiol J. (2010)
Hickner RC, et al. L-citrulline reduces time to exhaustion and insulin response to a graded exercise test. Med Sci Sports Exerc. (2006)
Sureda A, et al. Effects of L-citrulline oral supplementation on polymorphonuclear neutrophils oxidative burst and nitric oxide production after exercise. Free Radic Res. (2009)
Ochiai M, et al. Short-term effects of L-citrulline supplementation on arterial stiffness in middle-aged men. Int J Cardiol. (2012)
Figueroa A, et al. Oral L-citrulline supplementation attenuates blood pressure response to cold pressor test in young men. Am J Hypertens. (2010)

(Users who contributed to this page include Sol, conlank, KurtisFrank, herman_gill)

Table of Contents

Summary (All Essential Benefits/Effects/Facts & Information)

In Progress

Human Effect Matrix

Scientific Support & Reference Citations

References