Lemon Verbena Extract to Help Reduce Muscle Soreness?
Ever heard of using Lemon Verbena Extract to fight off that post-workout ache?
As a certified sports nutritionist and strength coach, I’ve seen countless athletes push their limits. I can tell you from experience that if you train legs properly and wake up feeling fantastic the next day, you probably didn’t train hard enough.
We all know the price of a brutal leg day. It’s the dread of facing stairs, the challenge of sitting down, and the signature waddle caused by serious muscle soreness. That deep ache, known as Delayed Onset Muscle Soreness (DOMS), is a sign you’ve put in the work. But what if you could ease that pain and bounce back faster?
New research points to a powerful plant extract that can help you do just that, and it’s a game-changer for anyone looking to optimize their recovery.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
Table of contents
Key Takeaways
- Reduces Soreness: Studies show lemon verbena extract significantly lessens muscle pain and damage after intense exercise.
- Speeds Up Recovery: The extract helps you recover strength faster, allowing you to get back to training sooner.
- Backed by Science: Research highlights its ability to lower markers of muscle damage, such as creatine kinase (CK), and reduce inflammation.
- Effective Dosage: The clinically studied dose is 400mg per day, typically split into two 200mg servings.
How Does Lemon Verbena Extract Reduce Muscle Soreness?
Researchers have been searching for natural ways to help athletes combat the muscle soreness that comes from intense training. Their search led them to lemon verbena extract, a plant-based compound with powerful antioxidant properties. Not sure what it is? Here’s an example of a supplement form.
The effectiveness of this extract isn’t just theory, it’s backed by solid clinical research.
The Science Behind the Study
A key study published in the Journal of the International Society of Sports Nutrition in 2018 investigated a specific lemon verbena extract known as Recoverben®. Researchers gathered 40 active men and women between the ages of 22 and 50 for a 15-day trial.
The participants were split into two groups:
- The Supplement Group: Took 200mg of the lemon verbena extract twice a day (400mg total).
- The Placebo Group: Took 200mg of maltodextrin twice a day.
For five consecutive days during the study, participants performed an intense lower-body workout. The exercise was a 200-repetition, max-effort jump protocol with an added 10% of their body weight to ensure significant muscle stress.
To measure the effects, researchers tracked muscle soreness using a detailed questionnaire at 24, 48, 72, and 96 hours post-exercise. They also took blood samples to analyze key biomarkers of muscle damage and oxidative stress, including creatine kinase (CK) and interleukin-6.
What Were the Results?
The findings were clear and impressive. The group supplementing with lemon verbena extract experienced significantly less muscle soreness and damage compared to the placebo group.
More importantly, their recovery was much faster. They regained their muscle strength and power more quickly, showing that the extract doesn’t just mask pain, it actively helps the body repair. The data showed that the lemon verbena group had lower levels of creatine kinase, a key enzyme that indicates muscle damage. This provides biological proof that the supplement was protecting their muscles at a cellular level.
The researchers concluded that lemon verbena extract is a highly effective option for reducing the DOMS that follows an intense workout.
How to Use Lemon Verbena Extract for the Best Results
While this specific study focused on leg workouts, the benefits of Lemon Verbena Extract apply to any muscle group you train. It’s a versatile tool that can easily be added to your supplement routine to enhance post-workout recovery.
Based on the clinical evidence, here’s how to make it work for you:
- Find a Quality Supplement: Look for a product that provides a standardized extract. Some high-performance formulas, like Xendurance, have already incorporated it into their recovery blends for its proven benefits.
- Follow the Right Dosage: The effective dose used in the research was 400mg per day, split into two 200mg doses. Consistency is key, as the benefits accumulate over time. The study participants took it for 10 days before the exercise protocol began.
- Stack It for Synergy: Lemon verbena works well alongside other recovery staples. Consider taking it with your post-workout protein shake or alongside Essential Amino Acids (EAAs) to provide your muscles with both protection and the building blocks for repair.
I can see this ingredient becoming a mainstay in the sports nutrition world. As more brands recognize its power, you’ll likely see Lemon Verbena Extract featured in more recovery products. For anyone tired of the debilitating pain of DOMS, this research offers a very real solution.
FAQs
What is the recommended dosage of lemon verbena extract?
Based on successful clinical trials, the recommended dosage is 400mg per day. This is usually taken as two separate 200mg doses, one in the morning and one in the evening, to maintain stable levels in your system.
Are there any side effects?
Lemon verbena extract is considered very safe and is well-tolerated by most people at the recommended dosage. In rare cases, some individuals might experience mild digestive upset. As with any supplement, it’s wise to consult with a healthcare professional before starting.
Can I get the same benefits from drinking lemon verbena tea?
While lemon verbena tea is pleasant and contains the same beneficial compounds like verbascoside, the concentration is far too low and inconsistent to produce the athletic recovery benefits seen in studies. A standardized extract supplement is necessary to get the potent, therapeutic dose needed to reduce muscle soreness.
Source:
Buchwald-Werner, Sybille, et al. “Effects of lemon verbena extract (Recoverben) supplementation on muscle strength and recovery after exhaustive exercise: a randomized, placebo-controlled trial.” Journal of the International Society of Sports Nutrition. 23 January, 2018.
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