Published April 2025, based on peer-reviewed research in Sports Medicine.
Every athlete knows that post-exercise recovery can make or break your next workout. A groundbreaking 2025 review in Sports Medicine combed through dozens of studies and found something powerful: recovery isn't just about rest. It's about fueling smarter, timing nutrition, and supporting your body's natural healing responses. Here's what they found — and how you can use it.
Top 3 Findings From the Study 🔹
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Carbs + Protein = Recovery Gold: The combo refuels muscle glycogen and supports repair, especially when there's less than 24 hours between workouts.
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Hydration = Power: Water alone isn't enough. Electrolytes, milk-based drinks, and hydrating herbs improve rehydration and performance.
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Supplements Work — When Used Wisely: Creatine, caffeine, antioxidants, and yes, even sodium bicarbonate can improve next-day performance when recovery time is short.
Recovery Isn’t Just Fuel — It’s Strategy
Muscles aren’t just sore post-workout. They’re inflamed, glycogen-depleted, dehydrated, and breaking down protein. The good news? Each of these recovery zones has a nutritional counter-strike.
• Carbohydrates — Aim for 1.2 g/kg/hr post-exercise. Glucose and glucose + fructose blends worked best. • Protein — 20-40g right after training, then every 3-4 hrs. Whey works fastest, but plant blends work too with a slightly higher dose. • Creatine — May help muscle glycogen resynthesis and reduce inflammation over several days. • Caffeine — Can speed up glycogen storage, but watch out for timing to avoid messing with your sleep. • Hydration — Replace 125-150% of body weight lost in sweat. Milk, water + food, or electrolyte drinks all help.
Where Natural Supplementation Fits In
The review pointed out that muscle recovery and inflammation management can also benefit from natural anti-inflammatories, antioxidants, and adaptogens.
Here’s where a supplement like MuscleRoot™ comes in.
🌿 MuscleRoot: The Herbal Recovery Ally
Formulated by naturopath Dr. Marco Sikaffy, MuscleRoot is a 6-herb synergy designed to ease soreness, reduce post-workout inflammation, and support resilient joints — naturally.
Why it fits the research:
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Post-Workout Inflammatory Balance — thanks to turmeric and frankincense (boswellic acids)
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Muscle Repair & Resilience — via antioxidants from Amla & adaptogens like Astragalus
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Hydration Support — from Nopal cactus and Amla polysaccharides
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Joint Comfort — through traditional use of Cat’s Claw and Boswellia
Think of it as your plant-powered cooldown — designed to work with your body, not override it.
Click here to preorder MuscleRoot and get it
One Last Tip
The study emphasized individualization: your weight, gender, sport, and recovery time all affect what strategy will work best. But one thing is universal: recovery is not a luxury. It’s your launchpad.
Train hard. Recover smart. And let nature do the heavy lifting.
