The 7 Best Supplements for Muscle Recovery

If you’re looking to build muscle or improve athletic performance, exercise is only part of the equation. Nutrition also plays a key role. After a workout, your muscles need nutrients to repair the natural damage that happens during exercise and to grow stronger over time.

Most people can get the nutrients they need for muscle recovery from a balanced diet. This includes protein-rich foods, carbohydrates, and healthy fats. You’ll also need to eat fruits and vegetables and drink plenty of fluids. But in some cases, supplements can help fill nutritional gaps or make it easier to meet higher needs after intense exercise. 

Here’s a look at some of the best supplements for muscle recovery, plus tips for choosing a high-quality product.

1. Protein

Muscles can’t recover without enough protein. 

“Protein supplies the amino acids that repair and rebuild muscle tissue,” explained Maggie Michalczyk, RDN, a registered dietitian in Chicago. 

The daily recommended protein intake is 0.8 g per kg (g/kg) of body weight (0.36 g per lb). But some groups, including people who are physically active, may benefit from higher amounts. Aiming for 1.4 g/kg to 2 g/kg of protein per day helps ensure you’re getting enough to repair muscle damage. So, if you weigh 150 lbs, you’ll need 82 g to 136 g of protein per day. Taking a protein powder is one way to help you meet that goal. 

2. Creatine

Creatine is a compound made of amino acids. Your body naturally makes about 1 g per day, and it gets roughly the same amount from the foods you eat. The majority of the creatine gets stored in your skeletal muscles to be used as energy.

During the first few seconds of intense exercise, your muscles rely on creatine for quick energy. Taking creatine supplements increases the amount of creatine stored in your muscles, which can help improve strength and power during workouts. Creatine may also help reduce muscle inflammation, leading to faster recovery and less muscle soreness after exercise. 

3. Branched-chain amino acids

Protein is made of amino acids. But not all amino acids are created equal. Nine are considered essential, because the body needs them but can’t make them. So you need to get them from food. 

Of the nine essential amino acids, three are particularly important for muscle recovery. These are the branched-chain amino acids (BCAAs):

• Leucine

• Isoleucine

• Valine

A review study of athletes found that BCAA supplements helped to reduce mild to moderate muscle soreness, especially 24 to 72 hours after exercise. In these studies, BCAAs were taken before and continued after the exercise — not just afterward. 

You can get BCAAs from complete protein sources like red meat, seafood, and milk. But if you already get enough complete protein from food or protein supplements, BCAA supplements may not add much. 

4. Omega-3 fatty acids

Omega-3 fatty acids are a type of healthy fat that may help lower inflammation in the body. For this reason, it’s possible that omega-3s may play a role in reducing post-workout muscle soreness. 

A systematic review of 13 studies suggested that taking omega-3 fatty acids may improve muscle recovery when they’re taken for over 4 weeks. But results are mixed, and researchers are still trying to identify the best dosing. More research is needed.

“In order for omega-3 fatty acids to be most effective, it seems they need to be present in your body prior to exercise,” said sports dietitian Hillary Ake. “This means that eating a diet rich in omega-3s or taking a daily fish oil supplement is likely more effective than taking a supplement post-workout.”

5. Vitamin D

Vitamin D plays key roles in muscle function and recovery. A review of several studies found that supplementing with vitamin D — 2,000 international units (IU) for at least a week — decreased muscle damage and inflammation after exercise.

And these supplements may be even more important for people who are deficient in vitamin D (nicknamed the “sunshine vitamin”). This condition is more common in northern climates where people have less sunlight exposure. 

Because vitamin D is a fat-soluble vitamin, it gets stored in the body longer than a water-soluble vitamin. This means there’s a greater risk of getting too much vitamin D. Too much vitamin D can cause nausea, vomiting, and muscle weakness. For that reason, it’s important to talk to your primary care provider and get your vitamin D levels checked before starting a supplement. 

6. Magnesium

Magnesium is a critical mineral for overall muscle health, so it’s no surprise that it may also support muscle recovery. Magnesium supports normal muscle and nerve function. (That’s why it’s often used to treat restless legs syndrome.) It also activates vitamin D, which supports muscle recovery too. 

Note: High doses of magnesium can cause digestive symptoms, like nausea, cramping, and diarrhea. And high doses of magnesium can also be harmful if you have a history of kidney issues. So, it’s important to be aware of potential side effects before you start taking a supplement. 

Magnesium is abundant in many food sources, like: 

• Whole grains

• Nuts and seeds

• Green, leafy vegetables

7. Other electrolytes

Electrolytes are essential minerals that carry an electrical charge and help regulate the fluid balance in your body. Magnesium is one electrolyte, but there are additional electrolytes the body needs, including sodium and potassium. 

Electrolytes can indirectly support muscle repair because they help with: 

• Muscle contraction and relaxation

• Nerve signaling

• Fluid balance and hydration

• Preventing cramps related to dehydration or electrolyte loss

So, after intense exercise with heavy sweating, replacing lost electrolytes can help your muscles function normally, and it may reduce fatigue and cramping.

Many fruits naturally contain electrolytes. But you can also get electrolytes through sports drinks (like Gatorade) or in powder or capsule form. 

What should you look for in supplements for muscle recovery?

If you’re interested in using a supplement for muscle recovery, it’s important to find one that’s high quality. Here’s what to consider when shopping for supplements. 

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Written by:

Lauren Bedosky

Lauren Bedosky has been a freelance health and fitness writer for nearly a decade. She has written for many brands and publications, including Runner's World, Nike, the UFC, Women's Health, and BlueCross BlueShield.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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