3g LCLT
2g Taurine
1.5g HICA
600mg Ashwagandha (as KSM-66)
480mg Tart Cherry
Would be relatively cheap.
I'd also like to add 400 mg lemon verbena (as Recoverben) to this stack.
https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0208-0
Background
Exhaustive exercise causes muscle damage accompanied by oxidative stress and inflammation leading to muscle fatigue and muscle soreness. Lemon verbena leaves, commonly used as tea and refreshing beverage, demonstrated antioxidant and anti-inflammatory properties. The aim of this study was to investigate the effects of a proprietary lemon verbena extract (Recoverben®) on muscle strength and recovery after exhaustive exercise in comparison to a placebo product.
Methods
The study was performed as a
randomized, placebo-controlled, double-blind study with parallel design. Forty-four healthy males and females, which were 22–50 years old and active in sports, were randomized to
400 mg lemon verbena extract once daily or placebo. The 15 days intervention was divided into 10 days supplementation prior to the exhaustive exercise day (intensive jump-protocol), one day during the test and four days after. Muscle strength (MVC), muscle damage (CK), oxidative stress (GPx), inflammation (IL6) and volunteer-reported muscle soreness intensity were assessed pre and post exercise.
Results
Participants in the lemon verbena group benefited from
less muscle damage as well as faster and full recovery. Compared to placebo, lemon verbena extract receiving participants had
significantly less exercise-related loss of muscle strength (p = 0.0311) over all timepoints, improved glutathione peroxidase activity by trend (p = 0.0681) and
less movement induced pain (p = 0.0788) by trend. Creatine kinase and IL-6 didn’t show significant discrimmination between groups.
Conclusion
Lemon verbena extract (Recoverben®) has been shown to be a safe and well-tolerated natural sports ingredient, by
reducing muscle damage after exhaustive exercise.
