Sore muscles after a tough workout are no joke. If you’ve ever experienced that dull ache a day or two after lifting weights or trying a new workout, you’re not alone. This post-exercise pain is called Delayed Onset Muscle Soreness (DOMS), and it can slow you down for days. But what if a plant-based supplement could help you recover faster?
A new study from the University of Kentucky examined whether ReDaxin®, a red sorghum leaf extract rich in antioxidants called polyphenols, can speed up muscle recovery after intense exercise. The results are promising, especially for those who work out often or want to stay consistent with their training.
The Study at a Glance
Researchers recruited 29 healthy, active men and divided them into three groups:
- High-dose group: Took 500 mg of polyphenol-rich sorghum extract daily
- Low-dose group: Took 250 mg daily
- Placebo group: Took a dummy pill with no active ingredients
After two weeks of taking their assigned supplement, all participants performed a challenging arm workout designed to induce muscle soreness. The workout specifically used eccentric exercises, like slowly lowering a dumbbell, which are known for causing soreness.
After the intense exercise session, researchers carefully monitored each participant’s recovery process. They measured muscle strength to see how quickly power returned, checked for signs of muscle swelling as an indicator of inflammation, and asked volunteers to rate their pain levels. Additionally, participants reported how well they felt they were recovering overall, providing a full picture of the supplement’s effects on post-workout recovery. They monitored changes for 72 hours after the workout.
What They Found
Strength Returned Faster with the Extract
After the exercise, all participants experienced a decrease in muscle strength, about 18–25%, which is completely normal. However, recovery varied greatly depending on which supplement they took.
- The high-dose group began regaining strength just 24 hours after the workout and had significant improvement by 48 hours.
- The low-dose group showed slower improvement, but strength rebounded noticeably by 72 hours.
- The placebo group? No significant strength recovery in the same timeframe.
Takeaway: Sorghum extract, especially at 500 mg per day, helped participants regain strength faster than those who didn’t take it.
Final Thoughts: Is This Worth Trying?
If you train hard, get sore often, or need to recover quickly from back-to-back events (like a tournament or race weekend), a daily dose of ReDaxin® (250–500 mg) may help you bounce back faster.
Reference:
Mitchinson CJ, Kwak M, Succi PJ, Benitez B, Bergstrom HC. Polyphenol-Rich Sorghum Bicolor Extract Enhances Strength Recovery After Eccentric Exercise. J Strength Cond Res. 2025 Jun 24. doi: 10.1519/JSC.0000000000005144. Epub ahead of print. PMID: 40570281.