What Are the Best Supplements for Muscle Recovery?

While having sore muscles can indicate that you're doing something right in the gym, they can also prevent you from obtaining the best results if you're not able to train effectively the next day. Here, we take a look at the best supplements for recovery and at the scientific research on their efficacy. 

The Best Muscle Recovery Supplements

Whey Protein

One systematic review and meta-analysis involving 13 randomised control trials (RCTs) found that whey protein positively affects the restoration of contractile function within 24 to 96 hours post-workout, highlighting its efficacy for post-workout recovery (Davies et al., 2018). 

Calories and Macronutrients per 100 Grams of Whey Proteins from Bodybuilding Warehouse, Myprotein, and Optimum Nutrition* 

Plant-Based Proteins

There's also evidence that other types of protein powders can facilitate recovery, including soy protein powder (Kritikos et al., 2021), brown rice protein powder (Joy et al., 2013), and pea protein powder (Loureiro et al., 2023). Here's how these protein powders compare in terms of their calories and macronutrients:

Calories and Macronutrients per 100 Grams of Brown Rice, Pea, and Soy Proteins from Bodybuilding Warehouse, Myprotein, and Sevenhills*

The American College of Sports Medicine advises that individuals who engage in weightlifting or endurance training consume 1.2 to 1.7 grams of protein per kilogram of body weight each day. Consequently, someone weighing 72 kilograms (the average weight of a woman in the UK) would need between 86 and 122 grams of protein daily. As a 30-gram scoop of a whey or soy isolate can contain up to 27 grams of protein, just three scoops would provide such an individual with almost enough protein (81 grams) to get to the lower end of this range. 

Grenade also has a variety of whey protein powders with similar macronutrient profiles. If you'd prefer not to consume protein in powder form, they also have a range of protein bars. 

Essential Amino Acids

A double-blind study published in the Journal of Physical Therapy Science found that the consumption of a leucine-enriched essential amino acid (LEAA) mixture significantly reduced serum creatine phosphokinase (CPK) activity, a marker of muscle tissue damage, suggesting LEAA supplements can attenuate muscle damage and enhance muscle recovery (Matsui et al., 2019). This may be because leucine plays an important role in muscle protein synthesis (Garlick, 2005). 

Popular EAA supplements include:

• Impact EAA (Amazon) (average rating: 4/5) – a powder providing all essential amino acids (including lots of leucine), available in two flavours
• The EAA (average rating: 4.14/5) – a powder providing all essential amino acids (including lots of leucine) and with additional vitamins and minerals, available in four flavours
• The EAA Sample (average rating: 3/5) – as above, but a small and very inexpensive sample
• My Vegan EAA (average rating: 4.17/5) – a vegan powder providing all essential amino acids (including lots of leucine), available in a couple of flavours

Popular Branched-Chain Amino Acid (BCAA) supplements include:

• Essential BCAA 2:1:1 Powder (average rating: 4.18/5) – a powder providing leucine, isoleucine, and valine in a 2:1:1 ratio, available in various flavours
• Essential BCAA 4:1:1 Powder (average rating: 4.29/5) – as above, but with a 4:1:1 ratio
• Vegan BCAA Powder (average rating: 4.36/5) – a vegan powder providing leucine, isoleucine, and valine in a 2:1:1:ratio, available in "unflavoured"
• Vegan BCAA Sustain Sample (average rating: 4.6/5) – a small and very inexpensive sample providing leucine, isoleucine, and valine in a 2:1:1 ratio, available in various flavours

Grenade also has BCAA products that could facilitate your recovery process. 

Creatine Monohydrate

Another meta-analysis and systematic review of studies found that creatine supplementation significantly reduces creatine kinase (CK) concentrations, indicating its effectiveness in reducing exercise-induced muscle damage and aiding muscle recovery, particularly within 48 to 96 hours post-exercise. The results also suggested that creatine is more effective than passive recovery for reducing muscle damage and improving muscle function after exhaustive exercise (Jiaming & Rahimi, 2021). 

Popular creatine supplements include:

• Creatine Gummies (average rating: 4.44/5) – Lemon-flavoured gummies, each with 0.5 grams of creatine
• Creatine Monohydrate Tablets (Amazon) (average rating: 4.4/5) – Unflavoured tablets, each with 1 gram of creatine
• Micronised Creatine Capsules (average rating: 4.59/5) – Unflavoured capsules, each with 0.7 grams of an especially pure form of creatine
• Micronised Creatine Powder (average rating: 4.64/5) – An unflavoured powder comprised of an especially pure form of creatine
• Creatine Monohydrate Powder (Amazon) (average rating: 4.6) – An unflavoured creatine powder

More mature readers might be interested in my article on how supplements like creatine can assist older adults with recovery and tissue repair. 

Fatty Acids

Yet another meta-analysis of RCTs found that omega-3 fatty acid supplementation significantly reduces markers of muscle damage, such as creatine kinase (CK), lactate dehydrogenase (LDH), and myoglobin (Mb). Consequently, the authors propose that omega-3 is prioritised as a recovery agent for exercise-induced muscle damage in both trained and untrained individuals (Xin & Eshaghi, 2021).

Popular fatty acid supplements include: 

• Cod Liver Oil Softgels: Sourced from unpolluted Icelandic fisheries, containing essential omega-3 fatty acids (EPA and DHA) and vitamins A and D, designed to support heart health, brain function, and overall well-being (average rating: 4.77/5)
• Krill Oil Capsules: Extracted from Antarctic krill, these capsules are rich in omega-3 essential fatty acids (EPA and DHA), which support normal heart function and include the antioxidant astaxanthin, using Eco-Harvesting® technology to minimise environmental impact (average rating: 4.76​/5).
• Omega Balance Softgels: These softgels provide a balanced blend of omega-3, omega-6, and omega-9 fatty acids, supporting cardiovascular health and overall wellness (average rating: 4.81/5).
• Essential Omega-3 (Amazon): This supplement delivers a high dose of omega-3 fatty acids (EPA and DHA), crucial for heart, brain, and eye health, in a convenient daily softgel (average rating: 4.72/5).
• Omega 3-6-9 Softgels (Amazon): Combining omega-3, omega-6, and omega-9 fatty acids, these softgels help maintain a healthy heart and support general well-being (average rating: 4.82/5).
• Vegan Omega 3: A plant-based alternative sourced from marine algae, these softgels provide essential omega-3 fatty acids (EPA and DHA) for those on vegan or vegetarian diets (average rating: 4.33/5).
• Omega 3-6-9 Gummies: These gummies offer a tasty and convenient way to get a balanced blend of omega-3, omega-6, and omega-9 fatty acids to support overall health (average rating: 3/5).
• Vegan Omega 3 Plus: This supplement provides a high concentration of omega-3 fatty acids from marine algae, tailored for vegans and vegetarians to support heart and brain health (average rating: 4.49/5).

Female readers might be interested in my article on how fatty acids and other supplements can help women recover from and capitalise on high-intensity resistance exercises. 

Vitamin D

Vitamin D supplementation is strongly associated with improved skeletal muscle function, regeneration, and structural integrity, as evidenced by studies showing its role in myoblast growth, grip strength, and muscle recovery after exercise and surgery. However, its benefits in muscle/ligament tear repair, such as rotator cuff injuries, are less clear, indicating that vitamin D is more effective in general muscle health and recovery rather than specific injury types (Agoncillo & Gunton, 2023). 

Popular Vitamin D supplements include: 

1. Vitamin D Gummies: These gummies provide a convenient and tasty way to boost vitamin D levels (average rating: 4.96/5).
2. Vitamin D3 Softgels: These softgel capsules offer an easy and effective way to get daily vitamin D (average rating: 4.77/5).
3. Curcumin & Vitamin D3 Capsules: Combining the anti-inflammatory benefits of curcumin with vitamin D3, these capsules support overall joint and muscle health (average rating: 3.4/5).

How vitamin D and other supplements can help those engaged in anaerobic exercise is also considered in my article on the best supplements for over 40s. 

Muscle Growth

Most of the supplements discussed above can also assist with increasing muscle mass. For instance, a study published in The Journal of Nutrition, Health & Aging demonstrated that EAA supplementation significantly enhanced lean mass in healthy older women, effectively combating age-related muscle loss (Negro et al., 2019).

If you're interested in when to take EAAs (e.g., should they be taken as post-workout supplements?), check out my article on the best time to take BCAAs. If you want your muscles to grow after an intense workout, you might like my article on plant and whey protein powders for bodybuilding. 

Muscle Strength

Additionally, many of the aforementioned supplements can promote muscular strength. For example, a systematic review and meta-analysis of RCTs published in The Journal of Nutrition, Health, and Aging found that whey protein powder significantly improved hand grip, leg extension, and leg press strength in older adults engaged in resistance training (Hou et al., 2019). 

If you'd like to learn more about how protein supplements can assist with strength and other fitness goals, you might like my article comparing whey protein and EAAs. 

Athletic Performance

Furthermore, some of the supplements mentioned above have been linked to enhanced performance during high-intensity exercise. In a study published in Applied Physiology, Nutrition, and Metabolism, rugby players were evaluated on muscular endurance—measured by the number of repetitions on bench and leg press at 75% of their maximum. After 8 weeks of taking either creatine or a placebo, the creatine group showed greater improvements in bench and leg press performance compared to the placebo group (Chilibeck et al., 2007).

You might also enjoy my articles on the best supplements for marathon runners and the benefits of creatine for athletes.

Weight Loss

Some of the supplements discussed above have also been linked to reductions in fat-related body weight. In a study examining the effects of BCAA supplementation combined with heavy resistance training and a calorie-restricted diet on body composition, 17 resistance-trained males were divided into either a BCAA group (14 grams per day) or a carbohydrate (CHO) supplement group for 8 weeks. The BCAA group maintained their lean mass and lost fat, whereas the CHO group lost both lean mass and overall body mass (Dudgeon et al., 2016).

You might also like my article on the best protein supplements for weight loss. 

​Commonly Asked Questions About Recovery and Supplements

Q: What are the best post-workout supplements for muscle recovery?

A: The best post-workout supplements often include protein shakes, BCAA supplements, and those with essential nutrients like vitamins C and D. These help reduce muscle soreness, improve muscle repair, and enhance overall recovery. Glutamine, a non-essential amino acid, can also assist with recovery and minimise the body's inflammatory response to exercise (Raizel & Tirapegui, 2018). 

Q: How do dietary supplements aid in muscle recovery?

​A: Dietary supplements provide the essential nutrients and building blocks of protein needed for muscle repair and recovery. They can help reduce muscle fatigue, support muscle contractions, and improve blood flow, which is crucial for muscle recovery.

Q: Can taking a protein shake help with muscle soreness?

​A: Yes, protein shakes are a great way to supply your muscles with the necessary amino acids for repair and recovery, which can help reduce muscle soreness and aid in muscle performance.

Q: What role do BCAA supplements play in muscle recovery?

A: BCAAs (branched-chain amino acids) are vital for reducing muscle breakdown and promoting muscle repair, particularly after intense exercise. They are among the most common ingredients in recovery supplements due to their effectiveness.

Q: How does lactic acid affect muscle recovery?

​A: Lactic acid buildup during exercise can contribute to muscle fatigue and soreness. Proper recovery supplements and a balanced diet can help clear lactic acid from the muscles, improving recovery and readiness for the next workout.

Q: Are there any specific supplements recommended for professional athletes?

​A: Professional athletes often benefit from supplements that include a combination of protein, BCAAs, essential vitamins, and minerals. These help maintain muscle mass, reduce oxidative damage, and support overall muscle health.

Q: What are the best things to include in a post-workout meal for recovery?

​A: A balanced post-workout meal should include protein (such as from a protein shake or lean meats), carbohydrates (like whole grains), and plenty of leafy greens for essential vitamins and minerals. This combination supports muscle repair and replenishes energy stores.

Q: Is it a good idea to take supplements if you have kidney disease?

​A: Individuals with kidney disease should consult their healthcare provider before taking any supplements, as some ingredients may not be suitable and could exacerbate their condition.

Q: How can whole foods contribute to muscle recovery?

​A: Whole foods, such as leafy greens, whole grains, and lean proteins, provide the essential nutrients and antioxidants needed to support muscle repair, reduce inflammation, and improve overall recovery.

Q: Are there significant differences between protein powder forms?

A: Yes, different forms of protein powder (e.g., whey, casein, plant-based) have varying absorption rates and nutrient profiles. Choosing the right one depends on individual dietary needs and recovery goals.

Q: How does vitamin C contribute to muscle recovery and how much is enough vitamin C?

A: Vitamin C plays a vital role in collagen synthesis and acts as an antioxidant, reducing oxidative damage and supporting the repair of muscle cells and tissues. The NHS recommends 40 mg of vitamin C daily. 

Q: Can supplements help with delayed onset muscle soreness (DOMS)?

​A: Supplements that include anti-inflammatory ingredients and essential amino acids can help reduce the severity of DOMS by supporting muscle repair and reducing inflammation.

Q: What should I look for in a muscle repair supplement?

​A: Look for ingredients like BCAAs, protein, vitamins C and D, and minerals like magnesium. These are essential for muscle repair, reducing muscle cramps, and supporting overall muscle health.

Q: Why is blood flow important for muscle recovery?

A: Improved blood flow helps deliver essential nutrients and oxygen to muscle tissues, which is crucial for repairing muscle damage and reducing muscle soreness.

Q: What are the common ingredients in the best muscle recovery supplements? 

​A: Common ingredients include protein, BCAAs, creatine, glutamine, and essential vitamins and minerals. These help support muscle repair, reduce fatigue, and enhance recovery.

Q: How do essential nutrients impact muscle recovery?

​A: Essential nutrients like proteins, amino acids, vitamins, and minerals play a crucial role in muscle repair, reducing inflammation, and supporting overall muscle function.

Q: What are the benefits of a balanced diet in muscle recovery?

A: A balanced diet ensures you receive a wide range of nutrients necessary for muscle repair, reducing inflammation, and supporting overall health, which supplements alone cannot provide.

Q: Can long-time athletes benefit from supplements?

​A: Yes, long-time athletes can benefit from supplements to meet their higher nutritional needs, support muscle recovery, and maintain peak performance levels.

Q: What is the impact of oxidative damage on muscle recovery?

​A: Oxidative damage can impair muscle recovery and increase inflammation. Antioxidant-rich supplements can help mitigate this damage and support faster recovery.

Q: How do muscle contractions relate to muscle recovery?

​A: Effective muscle contractions during exercise lead to micro-tears in muscle fibres, which require proper recovery nutrients to repair and grow stronger.

Q: Are there any risks associated with taking recovery supplements?

​A: While most recovery supplements are safe for healthy adults, overuse or improper use can lead to potential side effects. Always follow recommended dosages and consult a healthcare provider if unsure.

Q: What should I consider before starting a new supplement regimen?

​A: Consider your specific nutritional needs and any existing health conditions, and consult with a healthcare provider to ensure the supplements are safe and appropriate for you.

Final Words on The Best Muscle Recovery Supplements

Whether you're new to training or a long-time athlete, providing your body with a range of amino acids and the right vitamins and fats it needs to recover is important. With the right muscle recovery supplements, you can ensure that you always feel recharged before your next workout and that you can give it your all when you step foot in the gym. 

About the Author

Dave Robinson is a co-founder of ukfitness.pro and has a background in psychology (BSc) and neuroscience (MSc, PhD). As well as strength training, he enjoys endurance challenges and has completed marathons and ultramarathons, cycled across several countries, and completed the Three Peaks Challenge. When writing, he draws on scientific evidence to understand the pros and cons of different diets, supplements, and training regimes. 

As an Amazon Associate, the site earns from qualifying purchases.

Footnotes

*Macros, calories, and ratings can vary across flavours and as new versions are released. 

References

• Agoncillo, M., Yu, J., & Gunton, J. E. (2023). The role of vitamin D in skeletal muscle repair and regeneration in animal models and humans: A systematic review. Nutrients, 15(20), 4377. https://doi.org/10.3390/nu15204377
• Chilibeck, P. D., Magnus, C., & Anderson, M. (2007). Effect of in-season creatine supplementation on body composition and performance in rugby union football players. Applied Physiology, Nutrition, and Metabolism, 1057, 1052–1057.
• Davies, R. W., Carson, B. P., & Jakeman, P. M. (2018). The effect of whey protein supplementation on the temporal recovery of muscle function following resistance training: A systematic review and meta-analysis. Nutrients, 10(2), 221. https://doi.org/10.3390/nu10020221
• Dudgeon, W. D., Kelley, E. P., & Scheett, T. P. (2016). In a single-blind, matched group design: branched-chain amino acid supplementation and resistance training maintains lean body mass during a caloric restricted diet. Journal of the International Society of Sports Nutrition, 13, 1. https://doi.org/10.1186/s12970-015-0112-9
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• Hou, L., Lei, Y., Li, X., Huo, C., Jia, X., Yang, J., Xu, R., & Wang, X. (2019). Effect of protein supplementation combined with resistance training on muscle mass, strength and function in the elderly: A systematic review and meta-analysis. The Journal of Nutrition, Health & Aging, 23(5), 451–458. https://doi.org/10.1007/s12603-019-1181-2
• Joy, J. M., Lowery, R. P., Wilson, J. M., Purpura, M., De Souza, E. O., Wilson, S. M., Kalman, D. S., Dudeck, J. E., & Jäger, R. (2013). The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutrition Journal, 12, 86. https://doi.org/10.1186/1475-2891-12-86
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• Loureiro, L. L., Ferreira, T. J., Cahuê, F. L. C., Bittencourt, V. Z., Valente, A. P., & Pierucci, A. P. T. R. (2023). Comparison of the effects of pea protein and whey protein on the metabolic profile of soccer athletes: a randomized, double-blind, crossover trial. Frontiers in Nutrition, 10, 1210215. https://doi.org/10.3389/fnut.2023.1210215
• Jiaming, Y., & Rahimi, M. H. (2021). Creatine supplementation effect on recovery following exercise-induced muscle damage: A systematic review and meta-analysis of randomized controlled trials. Journal of Food Biochemistry, 45(10), e13916. https://doi.org/10.1111/jfbc.13916
• Matsui, Y., Takayanagi, S., Ohira, T., Watanabe, M., Murano, H., Furuhata, Y., & Miyakawa, S. (2019). Effect of a leucine-enriched essential amino acids mixture on muscle recovery. Journal of Physical Therapy Science, 31(1), 95–101. https://doi.org/10.1589/jpts.31.95
• Negro, M., Perna, S., Spadaccini, D., Castelli, L., Calanni, L., Barbero, M., Cescon, C., Rondanelli, M., & D'Antona, G. (2019). Effects of 12 weeks of essential amino acids (EAA)-based multi-ingredient nutritional supplementation on muscle mass, muscle strength, muscle power and fatigue in healthy elderly subjects: A randomized controlled double-blind study. The Journal of Nutrition, Health & Aging, 23(5), 414–424. https://doi.org/10.1007/s12603-019-1163-4
• Raizel, R., Tirapegui, J (2018). Role of glutamine, as free or dipeptide form, on muscle recovery from resistance training: a review study. Nutrire, 43, 28. https://doi.org/10.1186/s41110-018-0087-9
• Xin, G., & Eshaghi, H. (2021). Effect of omega-3 fatty acids supplementation on indirect blood markers of exercise-induced muscle damage: Systematic review and meta-analysis of randomized controlled trials. Food Science & Nutrition, 9(11), 6429–6442. https://doi.org/10.1002/fsn3.2598