Sore muscles are no fun. You’ve been modifying your workouts and scaling back to try movements that aren’t going to cause any discomfort. However, it’s not the same as you were feeling before. Following your physical therapist’s rehab plan can get you back on track, so make this priority #1 before you even think about buying supplements. Once you start following your doctor’s orders and have asked for their OK on supplements, then you can start researching the best nutrients to help with your recovery process.

Here are some suggestions on supplements that could help you alleviate muscle soreness.

Protein Powder

Your muscles need ample protein to facilitate muscle protein synthesis and repair muscle fibers. A general rule of thumb is to eat 1g of protein per lb of bodyweight. If you are having trouble hitting that number you can always supplement with a high quality protein powder.

Curcumin

This is a popular compound that comes from the turmeric plant that can offer anti-inflammatory and antioxidant benefits. Many studies show curcumin can decrease inflammatory proteins and help with cell regeneration. You can take it in pill form, mix a powder into smoothies, or put it in a hot drink. It’s best combined with black pepper to boost bioavailability — increasing up to 2000%, says some research. If you don’t know what dose to take, here’s a best curcumin list to check out.

Zinc

Zinc, in supplement form, may play a role in supporting immune function. Research says zinc can also reduce oxidative stress — which is the effect antioxidants have — as well as inflammatory responses. Zinc may also help with membrane repair, helping with oxidative stress, inflammation, coagulation, and immunity. Regular doses of zinc supplements range from 15 to 30 mg a day for adults. You can take zinc in pill form or by ingesting it in your diet. Add more lean meat, shellfish, seeds and nuts to your daily meal prep. For a treat, have some dark chocolate.

Glucosamine

This is responsible for creating molecules within skin, tendons, joints, and ligaments. Glucosamine is most commonly used to treat symptoms of rheumatoid and osteoarthritis arthritis. Research shows that 28 days of using glucosamine supplements can even help with fixing damaged joints, reducing swelling, and boosting range of motion. To get the most out of your supplement, try taking 1,500mg of glucosamine along with 800mg of chondroitin.

Creatine

The effects of creatine on healing aren’t entirely known and more studies have to be done. While it’s OK to have some skepticism, there is a 12-week study out there showing creatine supplements of five to 10 grams per day (typical dose for athletes) can reduce muscle atrophy during a two- week period of being inactive. Participants also reported better muscle function and hypertrophy.

L-Arginine

In a study from 2015, the L-arginine benefits were found in regards to muscle strain. A dose of three grams per day led to faster repairs to the injured area mostly due to new blood vessel development that boosted energy production and nutrient absorption. If you regularly eat meat (turkey, beef, chicken) or legumes (chickpeas or lentils), you’re probably also getting a bulk of this amino acid through your diet. Other foods rich in L-arginine that you may want to try include nuts, seeds, spirulina and spinach.

In Conclusion

We hope this list of supplements for muscle recovery has been helpful. Remember: always talk to your doctor before adding supplements to your daily life or making any changes to your regimen.