The 6 Best Supplements to Take for Muscle Recovery
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Whether you’re an endurance athlete logging hundreds of miles or a casual lifter chasing more strength and power, there is one major thing you have in common: You want to recover faster. The quicker you recover from a hard effort, the sooner you can return to training to continue building your endurance, strength, speed, and fitness. This is where muscle recovery supplements can play a significant role.
In this guide, we’ll explore the most effective muscle recovery supplements tailored specifically for athletes. We’ll be covering supplements like:
Creatine
Protein powders with carbohydrates
Magnesium malate
Essential amino acids (BCAAs)
Omega-3
Collagen
Each of these supplements has been selected based on their ability to enhance muscle recovery, improve delayed-onset muscle soreness (DOMS) and muscle damage, facilitate muscle repair and muscle protein synthesis, and support muscle growth and the development of healthy muscle tissue.
We’ll also dissect the scientific research supporting their use as muscle recovery supplements. You’ll gain insights into how these supplements work, recommendations on dosages and timing to align with training schedules, and the potential side effects to be aware of.
If you want a quick summary of each supplement, here’s what we’ll cover in more depth below:
| What It Does & How It Works | Clinical Research Supporting Efficacy | Recommended Dosage & Timing | Safety & Side Effects | |
|---|---|---|---|---|
| Creatine | Increases ATP production, supports muscle mass, strength, and cognitive function | Shown to promote muscle growth and reduce recovery time | 5 grams daily with 6-8 fluid ounces of water | Generally safe, side effects may include water retention and gastrointestinal distress |
| Protein Powder with Carbs | Aids muscle recovery post-exercise, replenishes glycogen stores, and supports amino acid absorption | Positive effects on body composition and training | 20g protein + 10g carbs in 12 oz of liquid post-workout | Considered safe with no known side effects |
| Magnesium Malate | Supports energy production, muscle, and nerve function, aids in sleep and alleviates soreness | Benefits for aging, health, and diseases | 220mg daily with food (RDA: 420mg for men, 320mg for women) | Few side effects, possible nausea, stomach cramps, or diarrhea |
| BCAAs | Builds muscle protein, supports metabolic processes, and maintains pH balance | Associated with improved fasting and insulin secretion | 10 grams daily, before/during/after workout or anytime | Generally safe, no known side effects |
| Omega-3 | Supports cardiovascular health, brain function, and reduces inflammation | Extensive research supports benefits for heart, brain, and recovery | 1600mg daily (800mg DHA, 800mg EPA) with food | Few side effects, ensure high-quality, low-mercury sources |
| Collagen | Promotes joint health, muscle recovery, and supports hair, skin, and nails | Positive effects on joint pain, flexibility, and muscle recovery | 10-15 grams daily, timing varies by training/rest days | Generally safe, possible digestive issues, not suitable for vegetarians/vegans if bovine-derived |
Creatine
Creatine is a compound made from three amino acids and stored in the body's muscles and brain. It is a natural source of energy that helps your muscles contract, especially while you’re exercising.
Although it is commonly viewed as a supplement to increase muscle mass and strength, research shows it may also help support cognitive function.
What It Does and How It Works
Creatine is an amino acid that is naturally produced in the body and plays a vital role in the energy production process.
It helps regenerate adenosine triphosphate (ATP), the primary source of cellular energy. It also provides an additional energy reservoir and aids in maintaining optimal energy levels during intense physical activities.
Your body primarily stores creatine as phosphocreatine in your muscles, where it's used for energy. Phosphocreatine aids the formation of adenosine triphosphate (ATP), the key molecule your cells use for energy and all basic life functions.
During exercise, ATP is broken down to produce energy. The rate of ATP resynthesis limits your ability to continually perform at maximum intensity, as you use ATP faster than you reproduce it.
Creatine supplements can increase your phosphocreatine stores, allowing you to produce more ATP energy to fuel your muscles during high-intensity exercise.
Clinical Research Supporting Its Efficacy for Athletes
Creatine has been shown to promote muscle hypertrophy (growth) and help improve recovery from physical activity by reducing muscle cell damage and inflammation following intense exercise.
Recommended Dosage and Timing
Mix 5 grams of creatine with 6-8 fluid ounces of water or your preferred liquid daily.
Safety and Side Effects
Creatine is generally considered to be safe, but side effects can occur, particularly if/when loading. Common side effects include water retention and gastrointestinal distress.
Try Momentous Creatine
Momentous Creatine is made using Creapure®, the purest form of creatine monohydrate available and the gold standard of creatine.
While much of the creatine on the market is sourced from China, this is a single-source ingredient from Germany with no additives, sweeteners, or other ingredients. It has excellent solubility, zero taste and mixes easily with water, juice, or your go-to liquid. It is third-party tested by both NSF Certified for Sport and Informed Sport .
Protein Powder with Carbohydrates
Protein powders combined with carbohydrates are designed to aid rapid recovery after training. In the 30 to 60 minutes post-exercise, it is important to refuel the body with adequate protein and carbohydrates.
What It Does and How It Works
Protein powders that include carbohydrates help kickstart the post-workout muscle recovery and muscle repair process by delivering protein and carbohydrates in a palatable, easy-to-drink formula. It helps support the replenishment of glycogen stores that are needed for optimal muscle recovery after training.
They’re formulated to provide the necessary nutrients to support muscle repair, replenishment of energy stores, and efficient absorption of amino acids after a workout.
The optimal formula will have a 2:1 protein to carb ratio that helps to raise blood sugar, decrease cortisol, and increase amino acid absorption.
Clinical Research Supporting Its Efficacy for Athletes
This study showed the positive effects on body composition and training of whey protein supplementation prior to and following resistance exercise.
This research highlights the influence of L-Glutamine on muscle strength recovery and soreness.
Recommended Dosage and Timing
Aim for 20 grams of protein with 10 grams of carbs in 12 fluid ounces of cold water or your preferred liquid post-workout.
Safety and Side Effects
Protein powders with carbohydrates are widely considered to be safe to use with no known side effects.
Try Momentous Recovery
Momentous Recovery is made from premium ingredients, such as grass-fed whey isolate derived from Irish cows. These cows are raised in a natural, sustainable environment, and each one is traceable to the exact farm. This ensures the highest quality and purity, making it the epitome of excellence.
To further enhance the effectiveness of Recovery, we've included ProHydrolase, an enzyme blend backed by clinical data demonstrating its ability to improve protein absorption. But what truly sets Recovery apart is our carefully balanced 2:1 protein-to-carb ratio.
The Recovery formula includes L-glutamine, L-carnitine, D-ribose, and magnesium to further facilitate the recovery process after strenuous workouts and to help offset muscle fatigue.
Our goal with Recovery was to create a product that seamlessly bridges the gap between your post-workout session and your next meal.
It is independently third-party tested by both Informed Sport and NSF Certified for Sport.
Magnesium Malate
Magnesium malate is a bioavailable form of an essential micronutrient involved in muscle and nerve function and energy production.
What It Does and How It Works
Magnesium is essential for over 600 enzymatic processes from the synthesis of adenosine triphosphate (ATP)—the primary energy currency of the body—to helping with muscle relaxation, heart and brain health, and physical performance.
Supplementing with magnesium malate supports energy metabolism, protein synthesis, nerve and muscle function, and maintaining healthy bones. It can also help improve sleep and alleviate soreness.
Magnesium malate is readily absorbed and cost-effective in support of hundreds of metabolic processes that include bone strength, muscle function, and heart health. Magnesium supports the conversion of vitamin D into its active form to support our bone health, immune system, brain function, and sleep quality. It also helps promote the proper functioning of enzymes involved in hundreds of biochemical reactions throughout the body.
Clinical Research Supporting Its Efficacy for Athletes
This study shows the benefits of magnesium supplementation on aging, health, and diseases.
Recommended Dosage and Timing
Take 220mg daily with food. The recommended daily allowance is 420mg (men aged 30+) and 320mg (women aged 30+).
Safety and Side Effects
There are few side effects with magnesium supplementation. Some people may experience nausea, stomach cramps or diarrhea.
Try Momentous Magnesium Malate
Magnesium Malate can be used as a daily supplement to support energy levels, muscle recovery, and overall well-being. Individual results may vary, but you can typically expect improvements in energy, reduced muscle soreness, and enhanced overall performance and vitality with consistent use over time.
Momentous Magnesium Malate is independently tested and certified by Informed Sport and NSF Certified for Sport.
BCAAs
Branched-chain amino acids (BCAAs) are a subset of essential amino acids (EAAs). BCAAs contain three amino acids: leucine, isoleucine, and valine, while EAAs contain all nine essential amino acids, including BCAAs. They are found in food and are used by the body to build muscle tissue protein and provide energy for muscles. BCAAs are essential because the body can't produce them and they must be obtained from food.
What It Does and How It Works
Amino acids are a critical building block of protein. They contribute to multiple physiological functions through the construction of proteins that form muscle tissue, enzymes, hormones, and neurotransmitters. They also manage metabolic processes and uphold the body's pH balance, contributing to your body's optimal performance.
Clinical Research Supporting Its Efficacy for Athletes
This study highlights how BCAAs are associated with greater fasting and insulin secretion.
Kelly Starrett, New York Times bestselling author and Momentous advisor, says:
“Momentous Vital Aminos are a perfect solution when I want to make sure I'm keeping an eye on my lean muscle mass when I'm too close to hard training to eat. Often, after surgery and injury, appetite drops. This can make it more difficult for athletes to cover their essential protein requirements to heal appropriately. Momentous Vital Aminos easily cover this need."
Recommended Dosage and Timing
Take 10 grams of BCAAs daily in water or your preferred liquid. It can take 2-4 weeks of supplementation for noticeable improvements to be felt. For optimal benefits, continue usage for an extended period. Consume before, during, or after your workout. You can also take it as a dietary supplement at any time of the day.
Safety and Side Effects
BCAAs are generally considered safe to take with no known side effects.
Try Momentous Vital Aminos
Vital Aminos contains 13 amino acids, including all nine essential amino acids.
With certifications from Informed Sport and NSF Certified for Sport, Vital Aminos is a must-have for all athletes on the go and provides an easy and tasty way to stay satiated and enhance recovery from workouts.
Omega-3
Omega-3 can help support cardiovascular health, cognitive function, and muscle and joint recovery.
What It Does and How It Works
Omega-3s can help fight long-term inflammation and support cognitive function. They can also aid in brain development and function, as well as boosting gray matter production in the brain.
Omega-3 fatty acids are the building blocks of a healthy body and mind. Composed of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), they can help support cardiovascular health, enhance brain function, aid in muscle and joint recovery, and reduce exercise-induced inflammation. EPA and DHA are also essential in the absorption of key nutrients and joint flexibility.
Clinical Research Supporting Its Efficacy for Athletes
The research supporting the benefits of omega-3 fatty acids is extensive. Numerous studies have consistently demonstrated the positive impact of EPA and DHA on cardiovascular health, brain function, and exercise recovery.
Jordan Mazur, performance dietitian with a top NFL team, says:
“From a performance, maintenance, and health perspective, Omega-3s are an essential nutrient for a number of functions in the body. It’s really important for recovery from an anti-inflammatory standpoint and for brain health.”
Recommended Dosage and Timing
Take 1600mg (800mg DHA, 800mg EPA) daily with food.
Safety and Side Effects
According to the FDA, anchovies, sardines, and mackerel have some of the lowest mercury levels in commercial fish and shellfish. To ensure the highest quality possible, NSF conducts further checks for heavy metals to ensure that they meet high safety standards. There are few reported side effects from omega-3 supplementation.
Try Momentous Omega-3
Sourced from anchovies, sardines, and mackerel that contain lower levels of heavy metals, Momentous Omega-3 delivers a potent 1600mg combined EPA and DHA in a 1:1 ratio without the fishy aftertaste.
With consistent use as part of a balanced lifestyle, you may notice improvements in cardiovascular health, enhanced brain function, reduced exercise-induced inflammation, and optimized recovery post-exercise within a few weeks.
NSF Certified for Sport certification means athletes and all fitness enthusiasts can trust the contents of Momentous Omega-3.
Collagen
Collagen helps promote natural collagen synthesis and supports soft tissue for long-term joint health and resilience against injury.
What It Does and How It Works
Collagen supports soft tissue development and can aid in muscle recovery. It can also help improve joint health and mobility as well as promote healthy hair, skin, and nails.
Collagen is the most abundant protein in our body and plays a vital role in maintaining the structural integrity of our skin, bones, muscles, tendons, and ligaments.
Clinical Research Supporting Its Efficacy for Athletes
Numerous studies have demonstrated the positive effects of collagen supplementation on improvements in joint pain, flexibility, and mobility. Research highlights collagen’s role in supporting muscle recovery and promoting healthy body composition.
This study highlights how collagen can benefit the biosynthesis of matrix molecules of tendons and ligaments. This study shows the effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise.
Recommended Dosage and Timing
Take 10-15 grams of collagen daily with warm and cold liquid. On training days take 30-60 minutes before exercise. On rest days take 2-3 hours post-caffeine consumption. It can be taken on its own or with food.
You may see noticeable improvements in joint comfort and mobility within a few weeks of regular use. Long-term use may lead to enhanced performance and optimal joint health. You may notice improvements in skin elasticity, as well as hair and nail strength, within 4-8 weeks of regular use.
Safety and Side Effects
Collagen is generally considered safe with minimal side effects. Some people may experience digestive problems such as diarrhea, constipation, heartburn, bloating, and reduced appetite. Collagen that is derived from bovine collagen is unsuitable for vegetarians and vegans.
Try Momentous Collagen
Collagen Peptides powder delivers 10 grams of grass-fed bovine collagen peptides plus 5g of FORTIGEL®, a patented, clinically researched collagen peptide source designed to promote collagen synthesis in tendons and ligaments. Vitamin C is included to help increase collagen formation and aid in the development of stronger collagen.
The Momentous formula is free from fat, sugar, cholesterol, purines, and additives for a clean nutritional profile. Collagen Peptides provides essential amino acids that support the synthesis of new collagen fibers, improving tissue health and function.
Emma-Kate Lidbury
Emma-Kate Lidbury is a freelance writer and editor with 20 years of experience working in the health and fitness world.
