Are your muscles screaming like a banshee after an insane workout?

Don’t worry, muscle recovery supplements are here to save the day! But, let’s be real, there are more of them than grains of sand on a beach.

Fear not, my gym-loving friends, as a personal trainer, I’ve done all the heavy lifting and have compiled a list of the best muscle recovery supplements that will have you back in action faster than The Flash.

affiliate disclaimer

I review products independently but I might earn affiliate commissions if you decide to buy items through links on this page.

What Are The Best Muscle Recovery Supplement?

The best muscle recovery supplement is Optimum Nutrition’s Whey Protein

Whey Protein
the best supplement for muscle soreness. Whey protein from Optimum Gold
Creatine from optimum nutrition for muscle repair
branched chain amino acids
Glutamine post workout supplement
Citrulline Malate
Citrulline Malate post workout supplement
Beta Alanine muscle repair supplement
Beet Juice Powder
Healthy Beet Juice powder as post workout supplement
Fish Oil
Fish oil as post workout supplement

#1. Whey Protein

Whey Protein Powder

If you’re looking for a muscle recovery supplement that will help you maximize your gains, whey protein is a great option.

Whey protein is a complete protein, meaning it contains all of the essential amino acids your body needs to build and maintain muscle mass.

In addition to its muscle-building benefits, whey protein has also been shown to promote fat loss and improve workout performance.

Product Pros

  • High in essential amino acids, which are necessary for muscle mass. 
  • Low in carbohydrates and fats, this is great for weight loss diets. 
  • Fast absorbing so your body can get its protein needs quickly. 
  • Can be used as an anytime snack or meal replacement shake when you’re short on time. 
  • Can help preserve lean muscle during periods of weight loss or intense workout training.

Product Cons

  • Often has artificial sweeteners and flavoring agents that can add excess calories. 
  • May contain high amounts of lactose

If you want to know more about Optimum Nutrition protein powder be sure yo check out our Optimum Nutrition flavor roundup.

#2 Creatine

Creatine is a nitrogenous organic acid that helps to supply energy to cells, particularly muscle cells.

It is found in meat and fish and can also be made in the laboratory. Creatine is most commonly used by athletes, bodybuilders, and people who want to gain muscle mass.


When taken as a supplement, creatine increases the levels of phosphocreatine in the muscles. Phosphocreatine is used by the body to make ATP (adenosine triphosphate), which is the energy source for muscle contraction.

The more ATP available, the more contractions you can perform before becoming fatigued.

In addition to its role in energy production, creatine has proven other benefits for athletes, which you will find in the product pros below.

Product Pros

  • Increasing lean muscle mass
  • Enhancing strength and power
  • Improving exercise performance
  • Speeding up muscle recovery after exercise

Product Cons

  • Can cause dehydration if not taken with adequate amounts of water. 
  • Some people experience side effects such as cramping

#3 BCAA’s

BCAAs, or branched-chain amino acids, are a group of three essential amino acids: leucine, isoleucine, and valine. They are called “essential” because your body cannot make them on its own; you must get them from your diet.

BCAAs make up about one-third of the protein in muscles and play an important role in muscle growth and repair.

BCAA pills from Cellucor


BCAAs are available in supplement form and are often sold as a powder that can be mixed with water or other beverages.

Some studies have shown that taking BCAAs before or during exercise can improve performance and decrease fatigue, while others have not found any benefit.

The jury is still not out on whether BCAA supplements are worth taking for most people.

However, if you feel like you’re not getting enough BCAAs from your diet, other supplements may be a good option for you.

Product Pros

  • BCAA’s can help reduce fatigue and muscle soreness after training
  • Thought to increase muscle mass, improve exercise performance, and support recovery
  • Can also help with weight loss as they can reduce appetite

Product Cons

  • Taking too much BCAA supplement can lead to dehydration

Evander’s personal opinion

Branched Chain Amino Acids or BCAAs have been on my test list for quite some time now, and let me tell you: I definitely notice that I’m recovering faster after intense workouts. I highly recommend BCAA supplements for muscle recovery.

#4 Glutamine

Glutamine is the most abundant amino acid in the body, making up approximately 60% of your amino acids.

Glutamine is involved in many processes such as protein synthesis, cell regeneration, glucose metabolism, and nitrogen transport.


The body’s demand for glutamine increases during periods of stress (such as exercise or injury), which can lead to a depletion of glutamine stores.

Supplementing with glutamine has been shown to replenish depleted stores. This can lead to improved recovery from exercise and reduced muscle soreness.

Product Pros

  • Scientifically proven to build muscle
  • Scientifically proven to build muscle
  • Aiding supplements for muscle recovery

Product Cons

  • Large amounts can cause side effects and may harm kidneys,
  • Not suitable for diabetics or hypoglycemic.

#5 HMB

HMB is a naturally occurring amino acid that are derived from the breakdown of leucine. It is an effective supplement for maximizing gains in muscle size and strength.


HMB is thought to work by reducing the rate of protein breakdown, which helps promote a positive muscle-building environment.

It may also be beneficial for improving post-workout recovery, as it has been shown to reduce inflammation and muscle soreness.

If you are looking for a supplement that can help you maximize your gains in muscle size and strength, as well as improve your recovery from strenuous exercise, then HMB may be right for you.

Product Pros

  • Improves muscle strength and endurance
  • Can reduce fatigue during exercise
  • May reduce the risk of injury when combined with resistance training

Product Cons

  • Overdoses can make you vomit

Case study:

In one study, subjects who supplemented with HMB while following a weightlifting program increased their bench press 1-RM by 11.6% after 8 weeks, while those who did not supplement with HMB only increased their bench press 1-RM by 5.4%.

#6 Citrulline Malate

Citrulline Malate is often not a supplement on its own but more a substance that is found in supplements.

Citrulline Malate

It helps the body make a chemical called nitric oxide, which is important for blood flow and making muscles stronger. 

Scientific fact

Studies have shown that it can help blood flow better than other similar substances.

This makes it an ideal ingredient for those looking to improve their workout performance and recovery.

Product Pros

  • Can reduce fatigue levels after exercise
  • increase nitric oxide production in the body, which increases blood flow to muscles
  • Improved recovery times after workouts
  • Is generally considered safe with no known side effects.

Product Cons

  • It may interact with some medications, so it is important to speak with a doctor if needed

#7 Beta-Alanine

Beta-alanine is a naturally occurring amino acids that are synthesized in the liver from the breakdown of pyridoxine.

It was first isolated in 1883 by German chemist Adolf von Baeyer. Beta-alanine is distributed throughout the body and is a component of many proteins, including muscle and nerve tissue.

Beta-alanine supplements from supplements


Beta-alanine is also a popular dietary supplement, often marketed as a “muscle builder” or “performance enhancer.”

When beta-alanine is ingested, it is rapidly absorbed into the bloodstream and transported to the muscles where it can be used for energy production or stored for later use.

Beta-alanine supplementation has been shown to increase muscular endurance and reduce fatigue during exercise.

The exact mechanism by which beta-alanine works are not fully understood, but it is thought to work by increasing levels of carnosine in the muscles.

Carnosine is an important buffer of lactic acid buildup in muscles, and increasing levels of carnosine can help to delay fatigue and improve performance.

Product Pros

  • Beta-Alanine is an amino acid commonly found in pre-workout supplements.
  • Increase muscular endurance and reduce fatigue during intense exercise. 
  • Improve performance by helping to buffer lactic acid buildup, allowing you to train harder and longer.

Product Cons

  • Can cause a harmless tingling sensation on the skin (called paresthesia) which goes away after a few minutes.
  • High doses may cause an upset stomach if taken on an empty stomach.

Case study:

Beta-alanine supplementation is safe and effective in numerous clinical studies.

The most common side effect is a temporary tingling sensation on the skin, known as paraesthesia. This effect is harmless and usually subsides within an hour after supplementation.

#8 Beet Juice Powder

There are a lot of different supplements on the market that claim to help with muscle recovery, but not all of them are created equal. Beet juice powder is one of the best options out there, and it’s backed by science.

Beetle juice powder from Anthony's beet juice powder

Beet Juice Powder

One study showed that beetroot juice powder helped improve blood flow and oxygen delivery to muscles during exercise. This is important because it can help reduce fatigue and improve performance.

Another study showed that beet juice powder can help reduce inflammation and oxidative stress. This is important because inflammation can lead to muscle soreness and reduced recovery.

Overall, beet juice powder is a great option for those looking for an effective way to improve muscle recovery. It’s backed by science and has been shown to improve blood flow and reduce inflammation, and oxidative stress.

Product Pros

  • Contains essential amino acids, proteins, and vitamins
  • Excellent source of dietary fiber, which helps to promote digestive health.
  • Can reduce joint pain and swelling.
  • Studies have shown that it may help lower blood pressure

Product Cons

  • Excessive consumption of beetle juice powder could lead to a high intake of sugar
  • Some people may experience stomach discomfort when consuming too much beetroot juice powder

evander’s personal opinion

The first time I took my driving test, I was so nervous that I forgot to put on my seatbelt. The second time, I took some beet juice in advance and it helped me relax and focus.

#9 Fish Oil

Fish oil is one of the best muscle recovery supplements out there.

Fish Oil

It’s packed with omega-3 fatty acids, which are essential for your body to repair and build muscle tissue.

Fish oil also helps reduce inflammation, so you can recover from your workouts more quickly.

Product Pros

  • Rich in omega 3 fatty acids, EPA, and DHA, which provide a variety of health benefits
  • Help to repair muscle tissue[
  • Can be beneficial for people who do not eat enough seafood 

Product Cons

  • Excessive intake of fish oil could lead to diarrhea
  • There is concern that fish oil sourced from polluted waters 

Evander’s personal opinion

In the past, I have used fish oil supplements, and the effect was good. I recovered faster and my recovery was better. I personally don’t like fish, and despite the fact that fish oil doesn’t taste like fish I have some BCAA’s!

Do Muscle Recovery Supplements Really Work?

Runner recovering from workout by poaring water over head

The first question you might have when hearing about muscle recovery supplements is, do they work? The answer is yes and no.

It depends on the person, the intensity of their workout, and how well they follow their supplement routine.

Some folks believe in taking a muscle recovery supplement pre-workout to ensure a proper warm-up and maximize gains.

Others prefer to use supplements mid-workout to stay motivated and laser-focused.

And then there are those who swear by a post-workout supplement to prevent soreness and speed up recovery.

It’s all about trial and error!

Experiment with different products at different times of the day to find what works best for you.

Evander’s opinion

In my opinion, it is never wrong to try different supplements as long as you don’t try to buy an entire workout bag filled with supplements just to try them all at once…

And don’t forget to listen to your body – it knows what it wants better than anyone else.

What Is The Best Muscle Recovery Food?

muscular man drinking protein shake in gym, naked torso abs

Many different types of foods can help with muscle recovery, but some are better than others. Here are a few of the best muscle recovery foods:

1. Protein-rich foods: Eating plenty of protein is essential for muscle development and repair. Good sources of protein include meat, fish, eggs, dairy, and soy.

2. Carbohydrate-rich foods: Carbohydrates are important for replenishing glycogen stores and providing energy to muscles during exercise. Good sources of carbohydrates include whole-grain bread and pasta, fruits, and vegetables.

3. Fatty acids: Omega-3 fatty acids have anti-inflammatory properties that can help reduce soreness and speed up recovery time. Good sources of omega-3 fatty acids include fish oil supplements, flaxseed oil, and chia seeds.

4. Antioxidant-rich foods: Antioxidants help protect cells from damage caused by free radicals generated during exercise. Good sources of antioxidants include fruits and vegetables, green tea, and dark chocolate

What To Look For When Buying Muscle Recovery Supplements?

A purple infographic which displays text that says: buyers guide

There are a few key things to look for when buying muscle recovery supplements.

First, you want to make sure that the supplement contains high-quality ingredients that have been clinically proven to help with muscle recovery.

Second, you want to make sure that the supplement is easy to take and is designed to work well with your specific workout routine.

Third, you want to make sure that the supplement is affordable and that it comes with a money-back guarantee.

Which Ingredients Are Good For Muscle Recovery?

A purple infographic which displays text that says: What ingredients should I look for?

When it comes to high-quality ingredients, one of the best muscle recovery supplements on the market is creatine monohydrate.

Creatine has been clinically proven to increase muscle size, strength, and power. It also helps with muscle recovery by reducing muscular fatigue and improving exercise performance.

Another great ingredient to look for in muscle recovery supplements is branched-chain amino acids (BCAAs). BCAAs have been shown to reduce exercise-induced muscle damage, improve protein synthesis, and promote muscle mass growth.

They are also known for their anti-catabolic effects, which means they can help prevent your body from breaking down your hard-earned muscles.

Finally, you want to make sure that the supplement you choose is easy to take and is designed to work well with your specific workout routine (like protein powder).

The last thing you want is a supplement that will interfere with your workout or cause you unwanted side effects.

That’s why it’s important to read the label carefully and talk to your doctor or personal trainer before taking any new supplements.


With the right muscle recovery supplements, you can maximize your gains and decrease your chance of injury. We have provided a list of the best options to help you reach your fitness goals quickly and safely.

Whether it’s whey protein, creatine, or something else that works for you, find the supplement that fits your needs and get ready to dominate any workout with confidence.

With these high-quality products at hand, nothing can stand in the way of achieving optimum performance!

FAQ About Muscle Recovery Supplements

Whey Protein. Whey protein is a fast-digesting protein that is rich in essential amino acids, making it an ideal supplement for muscle growth. It can help to repair and rebuild muscle tissue after a workout.

Generally speaking, no serious side effects have been reported from using high-quality muscle Recovery Supplements when used as directed but mild symptoms such as nausea or upset stomach may occur occasionally due lack of tolerance towards certain active compounds found within them (such as caffeine). If this happens then simply stop taking the product immediately and seek medical advice right away if necessary!

Muscle recovery supplements work by providing the body with additional nutrients needed for muscle regeneration and repair. The key ingredients in these products may also provide anti-inflammatory properties which reduce soreness after workouts. Additionally, some of them may increase blood flow to damaged areas helping speed up the healing process even further.

BCAAs can help to reduce muscle soreness and promote muscle recovery.

Some immediate benefits users might experience include reduced inflammation, better hydration status leading increased muscular endurance capabilities plus improvements in overall energy levels thanks largely due enhanced nutrient delivery throughout various tissues within our bodies such as skeletal muscles where physical activity takes place during workouts/training sessions etc.. Over time though regular usage could potentially lead longer lasting gains like improved lean mass retention & enhanced metabolic rate which would eventually add up