Muscle recovery is important for muscle growth, performance, and decreased risk of injury because it helps to replenish energy and repair muscle tissue that is broken down during exercise. Getting back to exercise too soon after straining a muscle can prolong or even worsen the injury.

You can speed up muscle strain recovery by giving your body adequate rest days and trying certain muscle recovery supplements. Yes, there is some evidence to suggest that muscle recovery supplements work. However, their effectiveness can vary depending on factors like age, gender, activity level, goals, and the specific supplement in question.

Disclaimer: Supplements are not created equal, and may not be recommended for everyone. To see if a supplement is right for you, talk with your healthcare provider before adding anything new into your routine. With so many muscle recovery supplements on the market, how do you know which ones are best for you and your goals?

We provide personalized gummy vitamins. Start your personalized supplement journey today! Protein is an essential macronutrient that plays a vital role in strength, lean muscle mass, post-workout recovery, and satiety [ 4. While you can get protein through numerous dietary sources, protein powders are a popular supplement for muscle recovery.

Research shows that drinking a protein shake before or after a workout can increase physical performance, recovery, lean body mass, muscle hypertrophy, and strength [ 6. The current RDA is 0. If you are an athlete or highly active individual, research shows that you may need 1.

Elo Smart Recovery. Elo Smart Protein is also backed by the latest science to help you recover faster and get the most out of every scoop of protein powder. Try it out for yourself today.

Moreover, research suggests that magnesium can boost exercise performance by increasing strength and power and improving rotation, jumping, and extension [ Magnesium needs vary by age and gender. Here is the recommended dietary allowance RDA for magnesium [ Taking magnesium supplements with food may reduce your chance of experiencing digestive upset.

Ashwagandha has numerous health benefits and may be beneficial for reducing blood sugar, cholesterol, and inflammation and enhancing sleep, immunity, memory, and brain function. It can also be beneficial for sports performance and muscle recovery.

Studies have found that people who took ashwagandha supplements experienced more rapid recovery from muscle damage and improved physical performance compared to those who took a placebo [ Since curcumin has strong anti-inflammatory properties, evidence suggests curcumin can alleviate symptoms of arthritis, depression, and inflammatory digestive disorders, as well as pain and inflammation [ Several studies have demonstrated that - 2, mg of curcumin per day can reduce muscle soreness and inflammation after exercise [ Healthy fats like omega-3s, mono- and polyunsaturated fats have been shown to enhance satiety, improve total cholesterol levels, boost brain health, and may reduce the risk of developing certain brain disorders [ While they are important for many aspects of health, omega-3s can also greatly benefit post-workout recovery, as they may lower inflammation, reduce muscle fatigue and soreness, boost performance, and help your body repair and build muscle [ If you have high triglycerides, it may be best to avoid omega-3 supplements, as they have been associated with an increased likelihood of developing atrial fibrillation [ Coenzyme Q CoQ10 or Ubiquinone is a lipid antioxidant essential for body tissues and organ health.

It helps prevent the generation of free radicals and modifications of proteins, lipids, and DNA [ CoQ10 is generally well-tolerated; however, some people may experience side effects such as allergic reactions, stomach upset, loss of appetite, nausea, vomiting, and diarrhea.

Research shows that 0. Branched-chain amino acids otherwise known as BCAAs include three essential amino acids necessary for muscle recovery and growth —valine, leucine, and isoleucine. Studies show that BCAAs can reduce muscle damage and soreness that result from strain and inflammation caused by exercise [ BCAAs might cause some side effects, such as fatigue and loss of coordination, nausea, diarrhea, or bloating [ Tart cherry juice made from the fruit of the Prunus cerasus tree is a rich source of antioxidants, nutrients, and beneficial plant compounds.

It has also been found to help minimize inflammation, post-exercise muscle pain, and muscle soreness [ Studies suggest that tart cherry juice extract may aid recovery by increasing total antioxidative capacity, reducing lipid peroxidation and enhancing the recovery of muscle function [ While the timing and dosage can widely vary, most studies have found that consuming oz of tart cherry juice extract twice a day can promote recovery [ Because tart cherry juice contains quercetin, it may negatively interact with certain medications such as blood thinners.

Consult a healthcare professional before adding this supplement to your diet [ Regular physical activity can greatly benefit your health, yet science continues to show that post-workout recovery is just as important.

While certain foods, stretches, and rest days are beneficial to your recovery routine, muscle recovery supplements can also help speed up the process. Protein, magnesium, ashwagandha, turmeric, omega-3 fatty acids, CoQ10, creatine, BCAAs, and tart cherry juice extract are some of the best muscle recovery supplements to consider adding to your post-workout routine.

We determine the right muscle recovery supplements for you including Elo Smart Recovery based on your biomarkers and wearable data so you can reach your goals. Disclaimer: The text, images, videos, and other media on this page are provided for informational purposes only and are not intended to treat, diagnose or replace personalized medical care.

Inadequate recovery can lead to decreased performance, increased risk of injury, and prolonged muscle soreness and pain [ 1. Some of the best muscle recovery supplements include protein, magnesium, ashwagandha, turmeric, omega-3 fatty acids, CoQ10, creatine, BCAAs, and tart cherry juice extract.

Get the right muscle recovery supplements for you with Elo Health's personalized nutrition products. Mielgo-Ayuso, J. Nutrition and Muscle Recovery. Nutrients, 13 2 , van der Does, H. Injury Risk Is Increased by Changes in Perceived Recovery of Team Sport Players.

Clinical journal of sport medicine : official journal of the Canadian Academy of Sport Medicine, 27 1 , 46— Murray, B. Fundamentals of glycogen metabolism for coaches and athletes. Nutrition Reviews, 76 4 , — Carbone, J. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit.

Nutrients, 11 5 , Morell, P. Revisiting the role of protein-induced satiation and satiety. Stark, M. Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. Journal of the International Society of Sports Nutrition, 9 1.

Baum, J. Protein Consumption and the Elderly: What Is the Optimal Level of Intake?. Nutrients, 8 6 , We also have options here; as the option is often not purely psychological motivation, as it is neurological depletion.

This article will look at recovery as it pertains to intra and inter-set recovery, and also inter-session recovery. Although highly related, differences are present, and understanding them is key to any trainer's, recreational or competitive, success.

When thinking about "recovery" we often forget that it exist in ANY form, even the split-seconds that compose the inter-rep recovery of a weightlifter's training session. Several proven supplements especially shine in this role.

One of most talked-about supplements recently is this di-peptide composed of l-histidine and carnosine. That means that Beta-alanine helps to stop lactic acid, fondly known as "the burn", from cutting your sets short.

Logic tells us that more reps at a given weight, equals more gains. It really is that simple. To replicate dosages used in studies, try grams of Beta-Alanine times daily to build up cellular carnosine levels. You should begin to see gains in weeks. Finally, a phenomena known as parathesia occurs with ingestion of Beta-alanine, do not be afraid of the "pins and needles" feeling it induces.

You can help negate the parathesia by cutting the dosages up into less beta-alanine, more frequently, and ingesting B-A with food. One of the superstars of the recovery word is this compound consisting of the amino acid citrulline and a molecule of malate.

Citrulline Malate CM is most often seen in the physiology as an intermediate in the urea cycle, which is cycle that produces much waste in the body.

Citrulline Malate helps to put the Urea cycles' waste products out of your way, allowing you to take the fast-track to muscle gains. Dosages are generally around 3 grams, taken before and after training on training days, or a 3 gram dose split evenly across non-training days.

This is one of the more researched area of performance, which means that we have two proven stars in this category. Although there are many supplements which could possibly be effective in this rule, I've chosen the two most effective.

However, beta-alanine would also probably be a good bet here if you could afford it, at the same dosages suggested previously. You were probably wondering when it would show its ugly, proven mug; creatine is the superstar of inter-set recovery.

Creatine does two main things for performance athletes: it super-hydrates muscle cells, and it boost the production of ATP which drives athlete's [bodybuilders are athletes, remember] performance. I'm not going to get into the specifics of creatine, lets surmise it to say that if you aren't supplementing with at least 3 grams of creatine monohydrate a day, you are missing out on the most proven, the most inexpensive, and the most beneficial increaser of performance we currently know of.

Once again, CM outperforms no pun intended other challengers in the inter-set recovery category. CM is significant in inter-set recovery for the role that it plays in ATP production and Phosphocreatine recovery.

You know, the two CM's, creatine monohydrate and citrulline malate sound like the quite the potent, effective, and monetarily efficient stack, don't they.

Once again, try 3 grams of Citrulline Malate before and after training; on non-training days dose 6 grams split evenly across the day into 3 gram dosages 12 hours apart. Here we are presented with the longest period of rest, and thus the largest opportunity to influence recovery.

Obviously, protein's and carbohydrates are not supplements, but due to their importance in inter-session recovery they are included.

Protein is important for what should be obvious reasons. Without getting into the science, protein should be consumed in amounts relative to your body weight. Shoot for 0. Whatever the source, attempt to drink it ASAP following your training session, if not during your training session.

Carbohydrates are important in two ways to inter-session recovery. First, they cause an insulin spike which helps to drive your fast-acting protein source and inter-workout session supplements into your muscle cells quickly and efficiently; secondly, they help to restore muscle glycogen levels, therefore ensuring protein synthesis muscle-building rates are maximized.

Carbohydrate intake to maximize recovery really depends on how hard you worked out and your physique goals. Basically, if you're trying to get shredded, use less carbohydrates, and vice versa if you're trying to gain lean mass.

Concurrently, to enhance performance to its maximum potential, increase post and during-workout ingestion to help exploit all potential muscle glycogen storage.

Some perfect carbohydrate sources include dextrose, maltodextrin, and waxy maize starch. However, until the benefits of waxy maize are verified through more intensive and less-biased research than is currently supporting it, I would really recommend plain old maltodextrin or dextrose to the average financially concerned trainee.

Similarly to the protein, try to ingest carbohydrates as soon as you can post-workout, if not during the workout. If you look into any of the current research coming out, you'll see why these old-school acids are back in vogue.

For article length reasons, I'll list BCAA's benefits as increased protein synthesis, reduced perception of fatigue see relation of serotonin to BCAA's , and reduced DOMS. Shoot for grams of BCAA's for every 20lbs you weigh. I can't think of any supplements that really hamper your recovery - just huge wastes of money.

Some good examples of glutamine digestion issues , HMB until more research backs it up , and expensive super-formulas no normal trainee could afford suggested dosing schemes. Honestly, I don't believe or have reason to believe that any supplements really inhibit recovery.

Sure, Arachidonic Acid will increase DOMS, and stimulants will maybe make you strung out, but these are not negatives I think outweigh the products' benefits. For instance, consider the recent study that cites caffeine's ability to actually CUT Delayed Onset Muscle Soreness.

An Ideal Workout Supplementation Plan would consist of using a P. workout for example purposes. It is one of the main reasons that I often get asked that-ever intelligent question of, "Dude what are you on" or "d-bol or test? A sad fact, because if trainees would realize its importance we would have a lot more people looking the part of a Bodybuilding.

com reader and not wondering "Why am I doing this? Following an intense bout of exercise, it can take hours before your body is able to rebuild its supply of glutamine.

Symptoms of overtraining are associated with low levels of glutamine and this leads to a serious problem with recovery.

By supplementing with glutamine you may support your body's ability to recover from strenuous training. Glutamine also helps to increase protein synthesis, aids in the health of the gastrointestinal tract, and enhance immune functioning, all of which are vital for proper recovery.

Branched chain amino acids BCAA are one of the most important supplements for improving recovery. They are comprised of leucine, isoleucine, and valine. The most important of these three amino acids is leucine which is used up at the highest rate of all BCAA's.

It, together with the other BCAA's, can increase protein synthesis, prevent protein breakdown, and speed up recovery.

Whey protein is a vital supplement for recovery. Protein in general is used by muscles for repairing and rebuilding, but whey in particular has numerous benefits in aiding recovery that go beyond the basic benefits of protein consumption.

Whey is rapidly absorbed, easily digested, and has the highest concentration of BCAA's of any source of protein. It is best consumed immediately after a workout when it will be absorbed rapidly and used to aid the body in recovery.

Waxy Maize Starch WMS is a relatively new carbohydrate product that has a high molecular weight. It is vital to replenish depleted muscle glycogen following a workout, and the more rapidly this can be done the better. WMS bypasses the stomach and is absorbed in the intestines which allows faster replenishment of glycogen.

Adaptogens are herbal supplements that increase the body's resistance to stress. This stress can come from intense training, daily life, and environmental factors. Together the stress can seriously impact the ability of the body to recover after strenuous exercise.

Prolonged periods can even result in symptoms of overtraining and a grinding halt to progress. Adaptogens can counteract the effects of stress and even reduce levels of the stress hormone cortisol. Ashwagandha, rhodiola rosea, and panax ginseng are a few of the more effective adaptogens available as supplements.

By using one or more of these herbal supplements, one can greatly enhance recovery. Natural Testosterone Boosters can be very helpful in promoting recovery. Testosterone levels can be decreased with intense training while cortisol is increased.

Look for a product with effective ingredients like tribulus terrestris, avena sativa, and nettle root. Antioxidants are often overlooked as supplements that can aid in the body's recovery from training.

Unfortunately, many people cast these aside and neglect the fact that they are vital for recovery. Antioxidants help protect the body from the negative effects of free radicals which can greatly hinder the recovery process.

Following intense exercise, there is an abundance of free radicals circulating throughout the body. You will find a numerous amount of antioxidants available in supplemental form with some being more effective than others. A good strategy for incorporating antioxidants into a recovery stack is to pick a few and take them times per day with one of those doses taken immediately after a workout.

Green tea extract, grape seed extract, and resveratrol make an excellent combination of antioxidants that can effectively fight free radicals and promote better recovery. Even if your diet is close to flawless, it is a good idea to ensure that all bases are covered and that your body has the necessary vitamins and minerals it needs to promote recovery.

Amino acid tablets have ingredients that are very beneficial in promoting recovery including essential amino acids which include the three BCAA's. The problem is that they contain only a miniscule amount and nowhere near enough to impart any benefit.

You would need to consume handful after handful of these tablets for there to be even the remote possibility that they might be beneficial. These tablets should be relegated to the annals of bodybuilding history and replaced with a powdered BCAA product. Glycocyamine was once believed to have the potential ability to assist the body in manufacturing creatine.

It has been marketed as a creatine precursor that may allow creatine nonresponders to enjoy the benefits of creatine. Unfortunately, this has not only been shown to be ineffective, but could also be dangerous.

Glycocyamine can raise homocysteine levels which could ultimately lead to cardiovascular disease. It is much wiser to stick with creatine monohydrate or another form that has been demonstrated to be beneficial.

If you're looking for a high-quality muscle recovery supplement, we highly recommend the Optimum Nutrition Glutamine mg, Capsules. We've had great results with this product after incorporating it into our workout routine. The mg of pure L-glutamine per 2 capsules is a potent dose that helps support muscle recovery and development.

We also appreciate that it is the most abundant amino acid in the body, making it a natural choice for a muscle recovery supplement. One potential downside is that exposure to heat or sunlight may lead to melting or damage of the product, so it's important to store it properly.

Additionally, those with certain medical conditions should consult with their doctor before taking this supplement. Some users may also experience mild side effects such as stomach upset, although we did not experience any adverse effects. Overall, the Optimum Nutrition Glutamine mg, Capsules is an excellent choice for anyone looking to support their muscle recovery and development.

We highly recommend it to anyone looking for a high-quality muscle recovery supplement. We highly recommend MuscleTech Clear Muscle Post Workout Recovery as it is the perfect choice for those who want to amplify their muscle recovery and growth.

MuscleTech Clear Muscle Post Workout Recovery is packed with BetaTOR, which is a revolutionary compound engineered to increase protein synthesis and decrease muscle breakdown.

This supplement is perfect for those who want to build lean muscle and improve their performance. BetaTOR is a unique metabolite and free-acid HMB derivative of leucine, which is the most powerful amino acid.

One clinical study on BetaTOR showed that subjects who combined BetaTOR with exercise gained Clear Muscle leads to better performance, strength, and lean muscle growth. The daily dosage of 1 softgel capsule, 3x daily might be inconvenient for some users.

Results may vary depending on the individual's fitness level and diet. It may take some time to see noticeable results. In conclusion, MuscleTech Clear Muscle Post Workout Recovery is a great choice for those who want to amplify their muscle recovery and growth.

With its unique formula, it is sure to help you achieve your fitness goals. After taking the supplement promptly post-workout, we've noticed that our muscle recovery is faster, and we feel less sore after intense workouts.

What we love about this supplement is that it contains three key ingredients - Creatine Monohydrate, Betaine Anhydrous, and L-Carnitine-L-Tartrate - that are research-proven to provide lean muscle mass growth and overall performance.

The supplement also contains Bioperine to help maximize the absorption of the other ingredients. We also appreciate that the supplement is manufactured in a state-of-the-art facility that is cGMP certified, ensuring that we're getting nothing but the purest, safest, and highest quality supplements on the market.

The only downside to this supplement is that the price per serving is relatively steep compared to many other products. Additionally, some people may not like the taste of the supplement, although we found it to be quite pleasant. We highly recommend Animal Recovery Chews for anyone looking for a convenient and effective muscle recovery supplement.

We have found that Animal Recovery Chews are a great option for those who are always on-the-go and need a quick and easy way to support their muscle recovery. The chewable format makes it easy to take them with you wherever you go, and the combination of BCAAs, Glutamine, Taurine, and Sea Salt provides a superior formula for better results.

The tropical mango flavor is decent, although some people may not enjoy it. We also found that the chews are a bit hard and powdery, which may not be what some people expect from a chewable supplement. Overall, we believe that Animal Recovery Chews are a great option for anyone looking to support their muscle recovery and improve their performance.

They are made to the highest quality and safety standards and have been trusted by performance athletes for over 40 years. Give them a try and see for yourself! We highly recommend the EVL Z-Matrix Muscle Recovery Supplement for those looking for a high-quality post-workout supplement that promotes muscle recovery and better sleep quality.

The EVL Z-Matrix Muscle Recovery Supplement is a game-changer for those looking to take care of their tired muscles and promote increased muscle strength, repair, and endurance. Its advanced formula with added Folic acid, Theanine, and Black pepper extract provides enhanced benefits for faster recovery and deeper sleep.

We were impressed that this supplement is melatonin-free, which means you can unlock your best rest without unwanted morning drowsiness. Plus, it's made in American GMP labs, so you can trust the uncompromising quality of this product.

While some individuals may find the capsules difficult to swallow, and others may experience heartburn, we believe that the benefits of this supplement outweigh any potential downsides. However, it's important to note that results may not be noticeable for everyone.

Overall, we highly recommend the EVL Z-Matrix Muscle Recovery Supplement to anyone looking for a high-quality post-workout supplement that promotes muscle recovery and better sleep quality. If you're looking for a reliable muscle recovery supplement, then Natures Craft Advanced Tart Cherry Extract Capsules are worth considering.

We tried Natures Craft Advanced Tart Cherry Extract Capsules for a month and noticed a significant difference in our muscle recovery time. The potent uric acid reducer worked wonders for our joint health, and the rich nutrient composition offered versatile benefits that helped improve our mobility, strength, and endurance.

The extra strength joint health formula is packed with antioxidants and flavonoids like anthocyanins, which kept us feeling our best. We also noticed that the post-workout recovery time was shorter, which was a huge plus.

However, the capsules are a little on the large side, which may make them difficult to swallow for some users. Additionally, the supplement may not work for everyone, and some users may experience an upset stomach.

Overall, we highly recommend Natures Craft Advanced Tart Cherry Extract Capsules for anyone looking for a reliable muscle recovery supplement. The quality of the ingredients is top-notch, and the benefits are worth the investment.

The amino acid infusion helps support muscle recovery following exercise, while the inclusion of BCAAs can help take your performance to the next level. The powder mixes easily, with no clumping, making it a convenient and hassle-free option.

However, customers should be aware that the product is susceptible to melting or damage if exposed to heat or sunlight. Additionally, the lack of caffeine may be a downside for those looking for a caffeine boost during workouts.

Finally, the product is only available in two sizes: 30 servings or 70 servings, which may not be suitable for everyone. When it comes to choosing the best muscle recovery supplement, there are a few key features to consider.

We've put together a list of important factors to help you make an informed decision. The first thing to look for when choosing a muscle recovery supplement is the ingredients. Look for supplements that contain ingredients like protein, amino acids, and creatine.

These ingredients can help repair and rebuild muscle tissue after a workout.