Supplements for Recovery

Recovery is where adaptation happens. Training creates the stimulus — but growth, repair, and performance improvement occur during rest. The right supplements can support that process.

Protein

The foundation of recovery supplementation. 20–40g post-workout and before bed supports muscle repair and adaptation.

Sleep

The most powerful recovery tool. No supplement replaces quality sleep. Aim for 7–9 hours consistently.

Magnesium

Supports muscle relaxation, sleep quality, and over 300 enzymatic reactions. Many athletes are deficient. Magnesium glycinate is well-tolerated before bed.

Omega-3 Fatty Acids

Support anti-inflammatory pathways. Fish oil or algae-based supplements provide EPA and DHA — both associated with reduced muscle soreness and joint health.

Hydration

Rehydration after training is part of recovery. Replace fluids and electrolytes lost during training to maintain performance across sessions.

The Bottom Line

Recovery drives adaptation. Sleep first, nutrition second, supplements third.