The Best Supplements for Muscle Recovery

A certified sports nutrition coach reviews the best supplements for muscle recovery and answers the question, "Do muscle recovery supplements work?"

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It’s a common belief that muscle building takes place at the gym, but this really isn’t true. The actual building of muscle tissue takes place outside of the gym, when you are resting and recovering. This is why so many individuals who push themselves too hard during training and don’t prioritize getting enough rest often experience lackluster results. In order to maximize your progress there are important guidelines to follow, such as staying hydrated, consuming enough calories and getting enough sleep. There are also sports supplements available that can also improve muscle recovery.

As a certified nutrition coach and personal trainer, I’ve encountered the gamut of muscle recovery supplements, including proteins, creatine, hydration mixes, etc., and have rounded up the best ones. I also cover why these supplements actually help, how to use them correctly and any important factors you should consider when making your purchase. So, without further ado, here are my top picks for the best muscle recovery supplements on the market.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

Our Picks for the Best Muscle Recovery Supplements:

• Best Creatine Muscle Recovery Supplement: XWerks Lift
• Best Supplement for Recovery and Muscle Growth: Transparent Labs Post
• Best Natural Muscle Recovery Supplement: Legion Athletics Recharge Post-Workout
• Best Muscle Recovery Supplement with Protein: KOS Organic Plant Protein
• Best Vitamin Supplement for Muscle Recovery: Ritual Multivitamin Men’s | Women’s
• Best Supplement for Muscle Soreness and Recovery: Huge Sapogenix
• Best Supplement for Energy and Muscle Recovery: XWerks Motion
• Best Amino Acid Supplement for Muscle Recovery: Transparent Labs BCAA Glutamine
• Best Supplement for Fast Muscle Recovery: Huge FORMULA XII

Best Creatine Muscle Recovery Supplement: XWerks Lift

XWerks

Key Features:

• Type: Powder
• Price: $49.00 one-time purchase ($46.55 subscribe and save)
• Flavor(s): Unflavored
• Dose Per Serving: Five grams of creatine monohydrate

XWerks is a company that develops performance enhancing supplements geared toward supporting athletes. Lift is one of the primary products in the XWerks stack, a group of supplements designed to enhance athletic performance both inside and outside of the gym. Lift is a single ingredient product containing pure micronized creatine monohydrate.

Creatine is one of the most studied supplements on the market, and has consistently proven itself to be one of the best ergogenic aids regarding increases in strength, power and growth of lean muscle mass. Creatine can be taken at any point during the day, and should be consumed on a daily basis for the best results. The five gram serving size has been shown to be effective at producing these beneficial results. This is a simple but effective product that should not be overlooked as part of your muscle growth and recovery protocol.

Pros:

• Simple and effective
• Instant mixing with zero clumping
• Five-gram serving size per scoop

Cons:

• No flavored options currently available
• There are cheaper options available

Best Supplement for Recovery and Muscle Growth: Transparent Labs Post

Transparent Labs

Key features:

• Type: Powder
• Price: $49.99 one-time purchase ($44.99 for subscribers)
• Flavor(s): Orange, Black Cherry, Strawberry Lemonade
• Dose Per Serving: Five grams of L-glutamine, 2.5 grams of betaine anhydrous, two grams of L-carnitine L-tartrate, two grams of beta alanine, 500 milligrams of tart cherry powder

Transparent Labs Post is a post-workout supplement that’s formulated to stimulate muscle growth and recovery. Consuming Post after training should optimize your muscle recovery, which contributes to faster turnaround time between training sessions.

This supplement is formulated with four primary active ingredients:

• L-carnitine L-tartrate can reduce fatigue.
• L-glutamine can reduce muscle damage from exercise.
• Tart cherry powder can reduce exercise-induced muscle soreness.
• Betaine-anhydrous can stimulate muscle growth.

This supplement is definitely a muscle recovery specialist and a fairly niche product. While effective for everyone, it’s best utilized by athletes who train multiple times per day and necessitate an increased rate of recovery. In addition, this supplement should be consumed alongside both creatine and protein for the best results. In regards to the best flavor, the consumer reviews point towards the Strawberry Lemonade flavor as the way to go.

Related Post: The Best Supplements for Muscle Growth

Pros:

• Doses of active ingredients are effective
• Excludes artificial sweeteners, colors or flavors
• Promotes muscle repair and recovery

Cons:

• No creatine or protein included
• Expensive

Best Natural Muscle Recovery Supplement: Legion Athletics Recharge Post-Workout

SI Showcase

Key features:

• Type: Powder
• Price: $39.99 one-time purchase ($35.99 for subscribers)
• Flavor(s): Unflavored, Fruit Punch, Strawberry Lemonade, Arctic Blast, Sour Candy, Watermelon
• Dose Per Serving: 5 grams of micronized creatine monohydrate, 2.1 grams of L-carnitine L-tartrate, 10.5 milligrams of corosolic acid

Legion Athletics Recharge Post-Workout stands apart from most of its competitors by using ingredients that are both 100% natural and delivered in clinically effective doses. The main ingredient is micronized creatine monohydrate (formulated from the natural compound creatine, which is composed of amino acids L-arginine, glycine and methionine). Many experts view creatine monohydrate as the best type of creatine for promoting muscle growth and reducing muscle damage from exercise—both promising signs of this product's effectiveness in muscle recovery.

If you're someone who insists on high-quality natural ingredients, you'll be reassured to know that Recharge Post-Workout and other Legion Athletic supplements are independently tested for purity and potency. In addition, it's produced in FDA-inspected and NSF-certified facilities. Recharge Post-Workout also uses all-natural flavoring and sweeteners, with zero artificial dyes. You can choose between the unflavored version or five flavor options.

Related Post: Legion Athletics Pulse Pre-Workout Review

Pros:

• Formulated with 100%-natural ingredients
• Contains 5 grams per serving of micronized creatine monohydrate
• No artificial sweeteners or flavors
• Affordable, at $1.20 per serving (with subscription)
• Third-party tested

Cons:

• Creatine may cause water retention and digestive discomfort
• Some reviewers have found the taste overly sweet or chalky

Best Muscle Recovery Supplement with Protein: KOS Organic Plant Protein

KOS

Key features:

• Type: Powder
• Price: $55.99 one-time purchase ($44.79 for subscribers)
• Flavor(s): Unflavored, Chocolate, Vanilla, Chocolate Peanut Butter and Salted Caramel Coffee
• Dose Per Serving: 20 grams of protein, 5 milligrams of iron, 5 milligrams of Vitamin E, 0.4 milligrams of niacin, 1 microgram of Vitamin B12, 2 milligrams of zinc, 0.3 milligrams of copper, 12 micrograms of chromium, 40 milligrams of calcium, 190 milligrams of potassium, 0.3 milligrams of riboflavin, 13 micrograms of folate, 30 micrograms of iodine, 19 micrograms of selenium, 0.8 milligrams of manganese, 15 micrograms of molybdenum

Protein powders are usually consumed as a post workout supplement to begin muscle repair and recovery as quickly as possible. KOS Organic Plant Protein uses natural ingredients, including 20 grams per serving of protein from pea, flax seed, quinoa, pumpkin seed and chia seed. It also offers an array of nutrients and minerals that can help with muscle recovery, such as Vitamin B12, calcium, zinc and potassium.

Pea protein has been proven to be as effective as whey protein powder supplements for building muscle and strength. The addition of pumpkin seed protein adds omega-3 fatty acids, which could provide additional health benefits for your joints and heart, further aiding in recovery. You also get 3 grams of dietary fiber per serving and a digestive enzyme blend. KOS Organic Plant Protein is available in four flavor options and an unflavored version.

Related Post: KOS Unflavored Organic Protein Review

Pros:

• 20 grams of protein per serving
• Uses a diverse mix of plant-based protein sources
• Includes several minerals and nutrients linked to muscle recovery
• Uses vitamins sourced from whole foods
• No artificial ingredients

Cons:

• Contains coconut, a red flag for people with tree nut allergies
• Has 7 grams of fat per serving

Best Vitamin Supplement for Muscle Recovery: Ritual Multivitamin Men’s | Women’s

Get 25% off your first month of Ritual! Code: SI25

Ritual

Key features:

• Type: Capsules
• Price: $33
• Flavor(s): Mint
• Dose Per Serving:
• Men: 180 micrograms of Vitamin A, 50 micrograms of Vitamin D3, 6.7 milligrams of Vitamin E, 200 micrograms of Folate, eight micrograms of Vitamin B12, 30 milligrams of Magnesium, 2.4 milligrams of Zinc, 0.7 milligrams of Boron, 330 milligrams of Omega-3, 90 micrograms of Vitamin K2
• Women: 50 micrograms of Vitamin D3, 6.7 milligrams of Vitamin E, eight micrograms of Vitamin B12, eight milligrams of Iron, 30 milligrams of Magnesium, 0.7 milligrams of Boron, 330 milligrams of Omega-3, 90 micrograms of Vitamin K2, 1,000 micrograms of Folate

Ritual is a supplement company that offers a wide range of multivitamins for consumers in different life stages. They offer men’s and women’s 18+ multis, men’s and women’s 50+ multis, children's gummies and even prenatal and postnatal vitamin formulations.

The sale of multivitamins is a multi-billion dollar industry in the U.S., despite having relatively little scientific data supporting the health claims associated with these products. That’s why I really like how Ritual takes a food-first approach to its multivitamin formulations. Instead of including every micronutrient under the sun, they focus on including the nutrients that people need most to help fill their dietary gaps. This selection of specific vitamins and minerals provides a few distinct benefits to the consumer: It prevents the overconsumption of the more commonly found nutrients, and it allows Ritual to avoid combinations of micronutrients that interfere with one another in the body.

The ingredients vary slightly in the men’s and women’s formulas, but are optimized for different biological needs. Ritual also uses a patented beadlet-in-oil technology that combines both the oily and dry ingredients in each capsule. This technology, along with their delayed-release capsules, are designed to dissolve in the small intestine, which is the ideal place to absorb the nutrients. These nutrients are essential for muscle growth and recovery because they act as metabolic regulators in many of the biochemical processes of our body. In other words, in order for our body to best utilize the protein we consume to rebuild and repair muscle tissue, we also need to consume the correct amount of micronutrients.

Ritual is a well-formulated product that should help people with their muscle recovery goals. For more information, you can check out the 12-week clinical trial on their website demonstrating the improvements in nutrient levels in the body.

Pros:

• Vegan and vegetarian friendly (DHA is from algae)
• Non-GMO ingredients
• Free of gluten and major allergens

Cons:

• Some consumers may dislike the mint flavor of the pills (while others love it)

Best Supplement for Muscle Soreness and Recovery: Huge Sapogenix

Huge Supplements

Key features:

• Type: Tablet
• Price: $99.95
• Flavor(s): N/A
• Dose Per Serving: Dioscorea Makino 50-67:1 Extract (Rhizome and aerial parts), Progenin III, Psuedoprotodioscin, Methyl Protodioscin, Dioscin, Protodioscin, Iridoid Glycosides: 250mg

If you already have a protein shake that you enjoy taking and are looking for a non-powder dietary supplement to aid in muscle growth and recovery, Huge Sapogenix offers an easy solution in tablet form. The science behind these twice-a-day tablets is based on the effects of saponins, which are thought to have an effect on promoting muscle recovery and improving muscular growth when combined with intense workouts. This herbal supplement is meant to be taken twice daily for a period of eight to 12 weeks, after which users are recommended to take a four-week break before restarting the supplement cycle again. This study discovered that users of saponins experienced a boost in testosterone, which may be responsible for quicker recovery and reduced fatigue.

Pros:

• Tablets are easy to take
• Plant-based supplement
• No artificial sweeteners, flavors or colors

Cons:

• Expensive ($1.66 per tablet)
• More research may be needed on saponins

Best Supplement for Energy and Muscle Recovery: XWerks Motion

XWerks

Key features:

• Type: Powder
• Price: $49.00 one-time purchase ($46.55 for subscribers)
• Flavor(s): Raspberry Lemonade, Watermelon
• Dose Per Serving: 25 grams of cluster dextrin and three grams of BCAAs

XWerks is a supplement company committed to optimizing athletic performance. Motion is a product built for that exact purpose since it’s designed to improve performance and recovery. The key ingredients are 25 grams of a trademarked cluster dextrin carb source, three grams of BCAAs and mineral electrolytes calcium, magnesium and sodium.

The Cluster dextrin in the powder is a complex carbohydrate that acts as fuel for the body during training, and clinical trials have shown that it can increase time to exhaustion and decrease the stress hormone response triggered by intensive exercise. The branched chain amino acids (BCAAs), specifically leucine, are the amino acid building blocks necessary to build muscles. The BCAAs are also included to decrease muscle fatigue during training since they can serve as an energy substrate when your glycogen levels have been depleted after prolonged exercise. Finally, the electrolytes are always helpful for preventing dehydration and other negative side effects of water loss.

Pros:

• Added mineral electrolytes help with hydration
• 25 grams of complex carbohydrates per serving
• Safe for vegans and those with gluten or dairy sensitivities

Cons:

• Expensive
• Limited flavor options available

Best Amino Acid Supplement for Muscle Recovery: Transparent Labs BCAA Glutamine

Transparent Labs

Key features:

• Type: Powder
• Price: $39.99 one-time purchase ($35.99 for subscribers)
• Flavor(s): Sour Green Apple, Tropical Punch, Strawberry Lemonade, Blue Raspberry, Orange
• Dose Per Serving: Five grams of L-glutamine, eight grams of BCAAs, 1.5 grams of Vitamin C

The Transparent Labs Post and Transparent Labs BCAA Glutamine supplements have a similar functionality, as both are focused on muscular repair and recovery. Where BCAA Glutamine differs is that it includes eight grams of the BCAAs leucine, isoleucine and valine, which makes it better as an intra-workout, rather than a post-workout, recovery supplement.

It's an effective intra-workout supplement to increase endurance because BCAAs have been shown to act as an energy source when your glucose levels have been depleted after prolonged exercise. This additional source of energy is very beneficial for individuals following a low-carbohydrate or keto diet plan in which their glucose levels are already low. Also, L-glutamine is great for muscle recovery as it has been shown to help reduce exercise-induced muscle damage and will be effective at the five gram dose. While BCAAs haven’t been proven to be effective at enhancing muscle recovery on their own, they provide results when consumed with the other essential amino acids. And if you already have a diet high in protein, you can probably skip a BCAA supplement, since you’re likely getting all your amino acids from food.

Pros:

• Banned substance free
• Vegan and vegetarian friendly
• Multiple flavor options available
• No artificial sweeteners, colors or flavors

Cons:

• BCAAs need other essential amino acids to be completely effective

Best Supplement for Fast Muscle Recovery: Huge FORMULA XII

Huge Supplements

Key features:

• Type: Powder
• Price: $64.95
• Flavor(s): Candy Apple, Tropical Blast
• Dose Per Serving: 10 grams of cluster dextrin, five grams of creatine monohydrate, five grams of organic ModCarb, 3.2 grams of Beta-Alanine, three grams of Betaine Anhydrous, two grams of L-Ornithine HCL, one gram of D-Ribose, 150 milligrams of Potassium Citrate, 125 milligrams of grape seed extract, 100 milligrams of Alpha Lipoic Acid, 40 milligrams of Magnesium Citrate, five milligrams of Bioperine

If you’re looking for a supplement that can do it all, Huge Formula XII is chock-full of ingredients meant to help your muscles recover and grow quickly. Each ingredient was carefully chosen to ensure users could skip their ordinary electrolyte drink mix for something more potent and beneficial for muscle recovery and growth. 

Cluster dextrin is useful for attenuating the body’s stress response, leading to better recovery, while creatine supplements are of the most effective options out there for improved recovery and exercise performance. Some research has shown Beta-Alanine to reduce muscular fatigue, while Betaine Anhydrous was shown to improve both body composition and training volume. The combination of ingredients used in this supplement are backed by research, and nearly 200 five-star reviews of the product on the website are testament to the product’s efficacy.

Pros:

• Contains lots of ingredients beneficial for muscular recovery
• Great for during or after exercise

Cons:

• Only two flavors available
• Expensive option

How to Choose the Best Muscle Recovery Supplement for You

Effective ingredients

When purchasing a muscle recovery supplement, look for products that contain ingredients proven by research to be effective. These include protein, carbohydrates, creatine, glutamine, mineral electrolytes and beta-alanine, to name a few. Also make sure the supplement is created by a reputable company, contains high quality ingredients and follows good manufacturing practices.

Clinical doses

Check nutrition labels to make sure the supplement you’re considering provides clinically effective dosages of the active ingredients. Here are scientifically effective doses of ingredients commonly found in muscle recovery supplements:

• Protein: The recommended amount of protein you should eat with each meal is equivalent to around 0.24 grams per kilogram of body weight. That’s around 20 grams of protein per meal for most people, so look for a protein powder that has at least 20 grams of protein per serving.
• Creatine: Creatine is effective in dosages between three to five grams per day, depending on body weight. Creatine is known to speed up recovery time by mitigating the muscle damage that occurs during intense training sessions.
• Glutamine: Glutamine supplementation helps to increase energy stores by stimulating muscle glycogen synthesis as well as reducing the build up of ammonia in the body caused by exercise. Supplementation also reduces key markers of muscle damage in the body. The effective dose is around five grams per day.
• Beta-Alanine: An intake of 1.2 grams of beta alanine per day has been shown to be effective at delaying muscle fatigue during training.

Positive customer reviews

Reading customer reviews for the product you’re looking to purchase can be very valuable. They often give insight into how the product performs, the best flavor options to choose and information about the company's customer service.

Cost

The cost of a supplement doesn’t necessarily reflect the quality or effectiveness of the product. You don’t need to get too fancy or expensive—protein and creatine are both fairly inexpensive supplements that will help tremendously with muscle recovery and growth.

How We Chose the Best Supplements for Muscle Recovery

In order to determine which supplements are the best for muscle recovery, we looked at a number of different factors, including the overall quality of ingredients and dosages, positive customer reviews, the price points and our own first-hand experience using these products. We want to ensure that you’re getting a high quality supplement that generates the results you’re looking for.

Benefits of Muscle Recovery

Muscle recovery is important because it allows your muscles to repair and rebuild after intense exercise. This process of recovery is essential for maintaining muscle strength and function, preventing injuries and ultimately the key to overall muscle growth. It’s also one of the key factors in reducing feelings of muscle soreness and fatigue.

Potential Side Effects of Taking Muscle Recovery Supplements

When used correctly, there is no evidence to suggest that the supplements on this list will cause any major side effects. If you’re sensitive to certain protein powders (like whey), you may want to choose a plant-based protein to avoid digestive issues. Another supplement with a potential side effect is beta-alanine, which produces a sensation of prickly or tingly skin called paresthesia; however, the symptom is temporary and there is no evidence that it’s harmful. Creatine is known to cause some water retention and bloating, but this side effect usually dissipates within a week or two of using the product. It’s always recommended to consult with a healthcare professional prior to consuming a new supplement.

Stacking Muscle Recovery Supplements

What supplements you can take together

In order to achieve the best results, you may want to look at stacking certain muscle recovery supplements together. An example of an effective supplement stack for muscle recovery would include protein powder, creatine and a daily multivitamin.

Related: The Best Supplement Stacks for Every Fitness Goal

What supplements you should not take together

There really aren’t any supplements on this list that shouldn’t be taken together. Just be sure to read the supplement label on the back of products to prevent taking multiple doses of the same ingredient. A common example of this would be taking a full dose of creatine in addition to a protein powder, pre-workout or recovery supplement that contains creatine. While this is unlikely to cause any harm, it would be unnecessary and a waste of money.

Muscle Recovery FAQs

What helps muscles recover faster?

Muscles recover the fastest when they are given adequate rest, hydration and post-exercise nutrition. This is why supplements that contain both carbohydrates and protein are extremely effective at promoting recovery. Use these supplements in conjunction with a healthy whole foods diet for the best effect.

What do bodybuilders use for muscle recovery?

Bodybuilders potentially use all of the supplements on our list to improve muscle recovery. The tried and true supplements they prioritize are protein, carbohydrates and creatine. Protein is essential for muscle repair and growth, carbohydrates are necessary for replenishing muscle glycogen stores and creatine has been shown to be effective at reducing muscle soreness and fatigue between training sessions.

Which vitamins help to repair muscles?

There are several vitamins that may help support muscle repair and recovery:

• Vitamin C: This vitamin plays a key role in the production of collagen in the body. Collagen is a protein that helps repair and rebuild tissues in the body.
• Vitamin D: This vitamin is important for bone health and may also play a role in muscle function and recovery.
• Vitamin E: This vitamin is an antioxidant that helps protect cells from the oxidative stress that occurs during intense training. This may help to reduce inflammation and improve muscle function.
• Vitamin B12: This vitamin is important for the production of red blood cells in the body. Red blood cells carry oxygen to the muscles, which aids recovery.

Which protein is best for muscle repair?

There really isn’t any one protein that’s best for muscle repair. The best protein powder is the one that you enjoy and will consume on a regular basis. That being said, both whey protein isolate and hydrolyzed whey protein digest and absorb rapidly in the body, and are ideal for quick muscle repair.

How long do muscles take to recover?

Exercise-induced muscle damage is usually recovered within 24-48 hours after training. This is why bodybuilders train specific body parts and muscle groups on different days of the week. Due to the intensity of their workout routines, rest is a critical component of their recovery process. This gives their muscles enough time to repair and recover before their next training session.

Related Post: The Best Cold Plunge Tubs for Recovery and Wellness

Final Thoughts

The products on this list—along with getting enough sleep, eating a healthy diet and taking breaks from the gym—are critical components to your success in the gym and achieving your fitness goals. Remember, by taking the time to prioritize muscle recovery, you are also prioritizing muscle growth.

Prices are accurate and items in stock as of publish time.