Studies continue to show that regular physical activity is one of the best things you can do for your health. Even though exercise has a plethora of benefits, experts argue that post-workout recovery is just as important as the workout itself.
While you can enhance recovery with certain foods, stretches, and rest days, what you choose to supplement with can also play a factor. Yet, with so many options available on the market today, it begs the question: do muscle recovery supplements work?
Science says yes….with a few caveats. Before diving into the research on muscle recovery supplements, let’s first understand why muscle recovery is important and why you should make it part of your workout routine.
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.
Studies have found that if you ignore recovery or don’t get adequate rest, you can experience a decrease in performance, increase your risk of injury, and prolong muscle soreness and pain [ 1 2 3
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? There’s no need to worry–at Elo, we’ve dug into the science to determine the best supplements for muscle recovery that will help you reach your goals.
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Protein is an essential macronutrient that plays a vital role in strength, lean muscle mass, post-workout recovery, and satiety [ 4 5
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
Check out this article to see if you’re getting
enough post-workout protein
.
The current RDA is 0.8 g/kg/day for all adults over 18 years of age, including elderly adults over the age of 65 [ 7 8
If you are an athlete or highly active individual, research shows that you may need 1.2-2.0 g/kg of body weight/day, depending on training needs and goals [ 9 10
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
Magnesium 11 12
Moreover, research suggests that magnesium can boost exercise performance by increasing strength and power and improving rotation, jumping, and extension [ 13
Magnesium needs vary by age and gender. Here is the recommended dietary allowance (RDA) for magnesium [ 14
Males 14-18 years: 410 mg/day
Males 19–30 years: 400 mg/day
Males 31+ years: 420 mg/day
Females 14-18 years: 360 mg/day (400 mg/day during pregnancy)
Females 19–30 years: 310 mg/day (350 mg/day during pregnancy)
Females 31+ years: 320 mg/day (360 mg/day during pregnancy)
It’s estimated that 60% of adults do not meet the RDA for magnesium, which is easily depleted by stress and sweat [ 15
The standard adult dosage for supplemental magnesium is 250–450 mg/day. However, the Tolerable Upper Intake Level for elemental magnesium is 350 mg/day, as this was the highest dose determined not to cause diarrhea. Taking magnesium supplements with food may reduce your chance of experiencing digestive upset. [ 55]
Magnesium supplementation isn’t right for everyone, as supplements may interact with certain medicines (including diuretics, heart medicines, and some antibiotics) and could cause negative issues if you have diabetes, or kidney, heart, or intestinal disease [ 16
Ashwagandha
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 [ 17 18 19
Evidence suggests that 600–1,000 mg/day of ashwagandha may be beneficial for athletes seeking performance benefits [ 20
While ashwagandha has many benefits, it’s not recommended for everyone. If you are pregnant, breastfeeding, have a thyroid condition or autoimmune disease, or if you’re taking certain medications (like immunosuppressants, sedatives, diabetes drugs, or blood pressure reducers), you should avoid taking ashwagandha, as it can have adverse and potentially dangerous side effects.
Turmeric
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 [ 21 22
Several studies have demonstrated that 400 - 2,000 mg of curcumin per day can reduce muscle soreness and inflammation after exercise [ 23
It’s strongly advised to avoid turmeric supplements if you are pregnant, breastfeeding, have certain conditions (like diabetes, gallstones, gallbladder or kidney disease, bleeding disorders, or immunity problems), have an upcoming surgery, or are taking certain medications [ 24
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 [ 25 26 27
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 [ 28
One study found that people who took omega-3s experienced significant decreases in muscle soreness compared to those who didn’t [ 29 30
While there are no specific daily guidelines for fatty acids, studies have found that 6 g/day (2,400 mg/day EPA and 1,800 mg/day DHA) may be beneficial in boosting recovery and reducing muscle soreness [ 31
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 [ 32
Coenzyme Q-10 (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 [ 33 34 35
Standard CoQ10 doses range from 60-500 mg/day; however, studies indicate that it can be well-tolerated at higher doses of 1,200-2,400 mg/day [ 36
Other research suggests that taking 60-100 mg/day of CoQ10 supplements may improve aerobic power, anaerobic threshold, exercise performance, and/or post-workout recovery [ 37
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. It might also lower blood pressure, so it’s best to talk with a healthcare professional before taking it [ 38
Creatine 39 40
Research shows that 0.3 g of creatine/kg of body weight/day for 3–5 consecutive days or 20 g/day for 5–7 successive days has been shown to quickly increase intramuscular creatine, yielding immediate ergogenic benefits. Additionally, 3–5 g of creatine/day over 4 weeks may increase creatine stores, improve muscle performance, and enhance recovery [ 41
Experts recommend creatine supplementation for people looking to elevate their fitness training as long as they consume a well-balanced diet and don’t exceed recommended dosages [ 42
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 [ 43 44 45 46
BCAAs are likely safe at 12 g/day, but experts suggest taking up to 20 g/day in divided doses for muscle enhancement [ 47 48
BCAAs might cause some side effects, such as fatigue and loss of coordination, nausea, diarrhea, or bloating [ 47
If you are pregnant or breastfeeding, or have ALS, Lou Gehrig disease, branched-chain ketoaciduria, or diabetes, it ’s strongly recommended NOT to take BCAAs [ 47
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 [ 49
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 [ 50 51
While the timing and dosage can widely vary, most studies have found that consuming 8-12 oz of tart cherry juice extract twice a day can promote recovery [ 52
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 [ 53 54
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.
If you’re confused about which ones are right for you, Elo Health can help. 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 2 3
You can speed up muscle strain recovery by taking adequate rest days and/or trying out some muscle recovery supplements.
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.
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