• Include anti-inflammatory foods daily. Consume protein and carbohydrates within 30 minutes to 2 hours post-training/injury

• Use cold exposure (cryotherapy) or heat therapy to manage swelling and circulation

• Use Tart Cherry Extract to reduce muscle soreness (DOMS)

• Omega-3 Fatty Acids (EPA/DHA)

• Turmeric/Curcumin

• Ginger

• Berries

• Leafy greens

• Dark chocolate (70%+)

• Lean protein (1.2–2.0 g/kg/day)

• Tart Cherry Extract

• Magnesium (300–400 mg/day)

Omega-3s (EPA/DHA)

• 2-4 grams per day
  
  

Curcumin

• 500-1,000 mg daily, taken with meals for absorption, or post-workout

Tart Cherry Extract

• 500-1,000 mg post-workout to reduce Delayed Onset Muscle Soreness (DOMS)

Magnesium

• 300-400 mg before bedtime for muscle relaxation