Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Proteolytic enzymes, or proteases, are sometimes used as dietary supplements with claims of supporting muscle recovery, reducing inflammation, and aiding in muscle repair after exercise. There is some scientific evidence, though limited and mixed, supporting these claims. Studies have suggested that certain proteolytic enzymes, such as bromelain (from pineapple) and papain (from papaya), may reduce muscle soreness and inflammation when taken orally after intense physical activity. For example, small clinical trials have found modest reductions in markers of muscle damage (such as creatine kinase) and delayed onset muscle soreness (DOMS) in athletes supplementing with proteases compared to placebo. The proposed mechanism is that these enzymes help break down inflammatory mediators and cellular debris, potentially speeding up the recovery process.

However, these studies often have small sample sizes, short durations, and sometimes conflicting results. There is also uncertainty regarding the absorption and activity of these enzymes when taken orally, as many proteases may be broken down in the digestive tract before reaching systemic circulation. Overall, while there is some scientific rationale and preliminary evidence for the use of proteolytic enzymes in muscle recovery, the quality and quantity of evidence is not strong. Thus, the evidence rating is 2 out of 5—promising, but not yet robust or conclusive.

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