Lactic acid build-up is often blamed for post-workout muscle soreness, but lactic acid isn’t the problem; it breaks down quickly and is no longer present when the muscle soreness hits.

Why muscle soreness occurs is still a grey area, but anti-inflammatory herbs and spices can help: ginger, oregano and rosemary in food as a tincture or in essential-oil massage. 

Turmeric is great to have daily with a little black pepper to enhance absorption. Aim for a teaspoon of turmeric per day. 

Tart cherry juice has been shown to lessen pain and improve strength recovery in athletes at 2 cups per day; it also helps you sleep which is important for muscle repair. 

Beta-glucan-rich medicinal mushrooms, cordyceps and chaga help mitigate oxidative stress, support community, and assist in muscle recovery.