Treatment: Cherry juice The Info: A new study suggests this antioxidant-rich beverage (that has long been associated with reduced soreness in runners) can also speed muscle recovery after strength training. Your Rx: About an ounce of cherry concentrate (choosecherrish.com) right before your workout.
Treatment: Probiotics The Info: New research found that two strains of these healthy bugs, Lactobacillus rhamnosus and Lactobacillus paracasei, decreased cell damage after a month of regular intense exercise. Your Rx: A capsule with 1 billion to 10 billion cells, once a day.
Treatment: Lemon verbena The Info: An extract made from the leaves of this shrub 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. It’s the best of both worlds, note researchers. Your Rx: A one-gram supplement each day. (It’s not clear if teas and other formulas have the same effects.)
Treatment: Omega-3 fatty acids The Info: 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 the Clinical Journal of Sports Medicine. Your Rx: Usually one 1.8-gram capsule (varies by brand)