What supplements can help me recover from my workout

Training can be demanding on the body if your recovery regime is not in place. Take it from someone who understands, has studied the science behind it, and has put it into practice. In this newsletter, I will share three supplements to improve your muscle recovery so you’re ready to go hard again the next day.

When it comes to recovery, the number one thing people don’t pay attention to is supplements. Now you’ll ask me what supplements you should be taking to improve your recovery fast. As a sports scientist, and someone who has tried many supplements on the market, there are only three supplements I’d recommend to myself and to my clients. These are magnesium, L-glutamine, and creatine. You should do your own research on these supplements before trying them, but I would say they’re the best.

1. Magnesium is probably one of the best supplements for muscle recovery and muscle relaxation after intense exercise. A study examined the effect of magnesium on muscle soreness, and the findings showed that “magnesium reduced muscle soreness, improved performance, recovery, and induced a protective effect on muscle damage.” This is exactly what it does for me too.

2. L-glutamine is probably the number one recovery supplement you should have in the house if you consistently take part in long walks, strength training, or physical activity. This is one of the supplements I recommend to every single client to help delay the onset of DOMS and achiness after physical activity. Glutamine basically allows you to walk properly the next day after a leg day. As we know, leg day DOMS can be horrible, but also feel nice if you like pain lol. A study showed that glutamine could speed up muscle recovery in athletes, reduce muscle soreness, and increase the rate at which muscles replenish glycogen (carbs) for energy after intense exercise.

3. Creatine is probably one of the most studied supplements out there. Some people think it’s good for you, and some think it’s bad, but here I’ll explain why and when you should take creatine. Creatine is a supplement your body produces naturally, but you can become deficient or run low on it during intense exercise. This is when you need to replenish your creatine stores. You shouldn’t be taking creatine if you’re just sitting on your ass all day and not taking part in any form of exercise.

A study showed that creatine speeds up muscle recovery by reducing inflammation, decreasing muscle soreness, maintaining cell volume, and accelerating the restoration of muscle strength (MVC) after high-intensity exercise. It works by increasing cellular energy stores (phosphocreatine), allowing for faster recovery between training bouts and reduced fatigue during activities such as sprinting, weightlifting, and other intense physical activities.

Here you have it. These are the three supplements I would recommend for muscle recovery. Make sure to do your own research and speak with your doctor before taking any of the supplements above.

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