What Actually Works for Workout Recovery?
The supplement industry sells recovery like it's magic. Most of it isn't. Here's what actually speeds recovery, what's marginal, and what's a waste of money.
TL;DR
Best evidence: Protein (timing matters less than total), Creatine, Sleep. Moderate evidence: Tart cherry, Omega-3 (anti-inflammatory), HMB. Doesn't work: BCAAs, most "recovery" formulas, glutamine (for recovery).
Strong Evidence
Provides amino acids for muscle repair
Note: Daily total matters more than post-workout timing.
Enhances recovery, reduces muscle damage markers
Note: Take daily, not just post-workout.
Growth hormone, muscle protein synthesis, CNS recovery
Note: No supplement replaces sleep. It's not optional.
Moderate Evidence
Reduces muscle soreness and inflammation markers
Note: Antioxidant and anti-inflammatory effects.
Reduces inflammation, may reduce DOMS
Note: Anti-inflammatory effect helps recovery long-term.
May reduce muscle protein breakdown
Note: Most beneficial during calorie restriction or for beginners.
Supports muscle relaxation, sleep quality
Note: Most athletes are deficient. Worth taking.
Limited Evidence
Doesn't Work / Overhyped
Redundant if eating adequate protein
Note: The research is clear: whole protein is better.
No benefit for recovery in healthy athletes
Note: May help gut health, not muscle recovery.
Usually overpriced protein with random additions
Note: Just eat protein. Don't pay the "recovery" premium.
May actually IMPAIR adaptation to training
Note: Inflammation is part of adaptation. Don't suppress it.
Real Talk
Recovery is mostly protein, sleep, and time. The supplement industry wants you to believe you need 15 different products. You don't. Creatine helps. Tart cherry and omega-3 can reduce soreness. BCAAs are expensive protein fragments you're already getting from food.
What Else Actually Helps
- Sleep 7-9 hours. non-negotiable for recovery
- Active recovery. light movement beats total rest
- Nutrition timing. eat protein throughout the day
- Don't overtrain. recovery needs rest, not supplements
- Manage stress. cortisol impairs recovery
The Bottom Line
Sleep and protein are king. Creatine is a proven addition. Tart cherry and omega-3 can help soreness. BCAAs are unnecessary if you eat protein. Most "recovery" products are expensive placebos.
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About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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