Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Proteolytic enzymes, also known as proteases, are enzymes that help break down proteins into smaller peptides or amino acids. Common examples include bromelain (from pineapple), papain (from papaya), and various animal-derived enzymes like trypsin and chymotrypsin. There is some scientific evidence supporting the use of proteolytic enzymes for muscle recovery and reducing muscle soreness, particularly in the context of exercise-induced muscle damage. Several studies have shown that supplementation with proteolytic enzymes may help decrease inflammation, reduce delayed onset muscle soreness (DOMS), and promote faster recovery of muscle function following intense exercise. For example, research published in peer-reviewed journals has found that proteolytic enzymes can lower levels of inflammatory markers and facilitate quicker clearance of metabolic waste from damaged muscle tissue.

However, while these findings are promising, the evidence is not universally strong. Some studies have methodological limitations, and results are not always consistent across different trials or enzyme preparations. The overall effect size appears moderate, and more large-scale, high-quality clinical trials are needed to confirm efficacy and to establish optimal dosing and safety profiles. In summary, there is a moderate level of scientific evidence supporting the use of proteolytic enzymes for supporting muscle health, mainly through their potential to aid in muscle recovery and reduce post-exercise soreness.

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