**Recovery happens during rest, but the right supplements can speed the process.** Creatine isn't just for building muscle—it reduces muscle damage and speeds recovery. Protein timing matters less than total daily intake. Here's what research supports.
Strong Evidence
Creatine enhances cellular energy regeneration, reduces muscle damage markers (creatine kinase), and may reduce inflammation. Studies show faster recovery of strength and power after intense training.
Protein provides amino acids for muscle protein synthesis and repair. Total daily intake matters more than timing. Leucine content matters—whey is high in leucine, plant proteins need higher doses.
Tart cherry contains anthocyanins with anti-inflammatory and antioxidant effects. Multiple studies show reduced muscle soreness (DOMS) and faster strength recovery after intense exercise.
Moderate Evidence
Omega-3s reduce inflammation and may enhance muscle protein synthesis response to training. Some studies show reduced DOMS and faster recovery of range of motion.
HMB is a leucine metabolite that reduces muscle breakdown. Most effective for beginners or during high-stress training (caloric deficit, overreaching). Less beneficial for trained athletes in normal conditions.
Athlete Recovery Stack
Evidence-based recovery support for serious training.
| Ingredient | Dose | When |
|---|---|---|
| Creatine Monohydrate | 5g | Daily (timing doesn't matter) |
| Protein | 0.4g/kg | Post-workout + throughout day |
| Tart Cherry | 8oz or 500mg | Post-workout and before bed |
| Omega-3 | 2-3g EPA/DHA | With meals |
Beyond Supplements
- •Sleep is the #1 recovery tool. 7-9 hours, non-negotiable.
- •Adequate calories matter. Under-eating impairs recovery.
- •Training programming (deloads, periodization) matters more than supplements
- •Active recovery (light movement) beats complete rest
Note: Recovery supplements support but don't replace sleep, nutrition, and proper training programming. More supplements won't fix overtraining.