Creatine is hands down one of the most effective performance enhancing ingredients out there. It has been studied extensively and the effects are extremely reliable when a proper dosing protocol is followed.
Creatine must be used at roughly 5g daily for several weeks in order to achieve the complete range of benefits, but increases in strength and favorable changes in body composition may become apparent within a week or two.
Though there are many “novel” forms of Creatine, none have ever demonstrated better efficacy than Creatine Monohydrate, so that is generally the form we recommend.
Like all Legion supplements, Recharge contains a clinically effective 5g dose of Creatine Monohydrate in each serving.
Carnitine has also been quite extensively researched for a variety of potential uses. Though often touted as a weight-loss ingredient (not supported by research), Carnitine is actually quite reliable for reducing oxidative muscle damage and ultimately makes for a highly effective recovery aid.
This effect has remained consistent throughout multiple studies, with L-Carnitine L-Tartrate being the most common form used. These benefits are thought to be related to the ability of Carnitine to increase muscle oxygenation.
Corosolic Acid is the primary active compound found in Banaba which gives it it’s blood glucose lowering effects. Insulin is directly responsible for driving nutrients into muscle tissue, so enhancing insulin signaling has a variety of implications for performance and even weight-loss.
Recharge contains 10.8mg of Corosolic Acid per serving.
The Bottom Line
Legion clearly had simplicity in mind when formulating Recharge, but as with all Legion products, it is quite effective. The combination of Creatine and L-Carnitine L-Tartrate, each clinically-dosed of course, can enhance muscle recovery, increase strength, reduce muscle soreness, and favorably influence body composition. The overall efficacy of the formula is improved by the addition of Corosolic Acid which may provide additional benefits as well outside of muscle recovery.
Still don’t know which recovery supplement is right for you? Check out our Best Post-Workout Recovery Supplements List!
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- Casey, Anna, and Paul L. Greenhaff. “Does dietary creatine supplementation play a role in skeletal muscle metabolism and performance?.” The American journal of clinical nutrition 72.2 (2000).
- Kraemer, William J., and Jeff S. Volek. “Creatine supplementation: its role in human performance.” Clinics in sports medicine 18.3 (1999): 651-666.
Thompson, C. H., et al. “Effect of creatine on aerobic and anaerobic metabolism in skeletal muscle in swimmers.” British journal of sports medicine 30.3 (1996): 222-225.
- Fukushima, M., et al. “Effect of corosolic acid on postchallenge plasma glucose levels.” Diabetes research and clinical practice 73.2 (2006): 174-177.
- Volek, Jeff S., et al. “L-Carnitine L-tartrate supplementation favorably affects markers of recovery from exercise stress.” American Journal of Physiology-Endocrinology and Metabolism 282.2 (2002): E474-E482.
- Spiering, Barry A., et al. “Responses of criterion variables to different supplemental doses of L-carnitine L-tartrate.” The Journal of Strength & Conditioning Research 21.1 (2007): 259-264.
- Spiering, Barry A., et al. “Effects of L-carnitine L-tartrate supplementation on muscle oxygenation responses to resistance exercise.” The Journal of Strength & Conditioning Research 22.4 (2008): 1130-1135.