I've struggled with this forever and it got worse as I moved into my 40s. I can even feel hung over from working out, where my whole body and brain are fatigued and sluggish the next day. Here are some of the things I've tried.Creatine:
does not help anything to feel betterStretching:
Contrary to all the current research, stretching seems to help me. I stretch after warming up, and throughout my workout. When I don't stretch, muscle and tendon pain is worse. Current research says however that stretching is overrated and actually weakens muscles if done during the workout. One health professional told me recently to reserve stretching for the end of the workout but to hold each stretch for 90-120 seconds, and it would have a much better transformative effect on the muscle that what I currently do. I've not tried this yet.Glutamine:
Am convinced this helps healing somewhat. I take 3-4g upon waking and at the start of a workout, both times on empty stomach. This dosage would be considered minimal.Arginine:
For the last few years this has been proclaimed by the supplement companies to help with recovery. It does not seem to help me at all, however some studies say that it does help. Example http://www.ncbi.nlm.nih.gov/pubmed/2770269Ornithine:
Same as Arginine.BCAA (Branched Chained Amino Acids):
Have been taking this with Glutamine in the same dose for the last month. Am VERY IMPRESSED. It seems to be the most helpful of anything I've tried. The dose I am taking is small compared to what appears on bodybuilding sites, so I might get an even better benefit were I to take more. It not only seems to lessen soreness, but to help with general fatigue as well. The training regimen seems to be closer to 15-20g/day on empty stomach. On of the trainers at my gym recommends taking before bed, but only if you go to bed on an empty stomach (which I rarely do).
I take any amino acid in pure (no flavouring) powder form on the tongue and wash it down with water on an empty stomach.Turmeric:
This stuff really helps with muscle soreness. I take 1 or 2 tabs before bed, and sometimes one before a workout. It does not have the damaging side effects of drug store anti-inflamatants. (Source Naturals, Turmeric Extract 350mg, sold on Amazon). Devils Claw:
I take a tab of this sometimes before bed for knee pain. It really works, again without side effects of drug store anti-inflamatants.Omega-3s:
EPA 900mg/day. DHA 600mg/day. Definitely this helps with general inflamation, and there's a ton of research.China-Gel:
Rub this into a strained muscle. It works better than Voltaren. Its the best thing since tiger balm, but without the strong smell, and without stained clothes. Voltaren has side effects, this does not.