How strong is the evidence for Muscle Recovery?

Beyond protein and creatine (covered elsewhere), several other nutritional interventions have meta-analytic support for easing exercise-induced muscle damage: dietary flavonoid-containing polyphenols and nitrate-rich beetroot juice both show modest benefit for muscle-damage markers in meta-analysis, as does curcumin supplementation for delayed-onset muscle soreness. That evidence is currently rated emerging (38/100), built on 6 published studies, including 6 meta-analyses -- still too little to draw firm conclusions from.