When you’ve been to the gym too many times, you might notice how your body is getting worn out. Sleeping the pain off isn’t cutting it anymore.

Supplements supply your body with the nutrients it needs, aside from what you eat every day. It also keeps your immune system strong and energy levels stable. 

So, among the thousands of choices you can have, what are the best muscle recovery supplements you can get? Which helps your muscles recover the fastest?

In this blog post, we’ve listed the top 10 supplements you need and why you should consider them for your daily routine.

Hand scooping up protein powder from the jar with supplements and gym gear laid around it

Why Do You Need Post-Workout Supplements?

While your daily diet fuels your body, it might not be enough to help you recover faster. Sometimes, you’ll need a health booster in the form of supplements. 

Here’s why you should include them in your training regimen.

  • Supplements increase your body’s anaerobic peak power, which means you can go on longer without feeling fatigued.
  • It helps you move better and strengthens your immune system.
  • Consuming the best muscle recovery supplements after a workout can speed up your recovery.

Man looking at the label of a protein powder jar

What Supplements are Good for Muscle Recovery?

1. Creatine 

While you can find naturally stored creatine in your muscles, it doesn’t hurt to fuel your body more after an exhausting workout. Creatine is the most well-researched and science-backed supplement there is, rising in popularity over the years. 

Creatine keeps you going by improving your full body strength and muscle performance. When taken consistently, it also helps prevent muscle loss, especially when you get older. 

2. Whey Protein 

Older people living in the USA don’t get enough protein every day due to poor diet  decisions. So, you should make sure not to be part of that statistic. 

Whey protein helps in completing your daily protein needs. As Jeremy Ethier, fitness expert and founder of Built With Science, mentioned in a video,

“Whey protein powder, in particular, has been shown to rank as the highest quality protein source when compared to several other protein sources, mainly because of its high leucine content.” 

It levels up your muscle performance and strength and can speed up your recovery. If you’re aiming for weight loss, including more whey protein in your diet also aids you in losing fat. 

3. Omega-3 Fish Oil

Omega-3 fish oil keeps your heart, lungs, and blood vessels healthy. It’s also known to boost your immune system and allow your brain to stay sharp at work. 

However, a word of caution: if you have an allergy to seafood or you’re taking meds for blood clotting, consult your doctor before taking omega-3 fish oil supplements

4. Citrulline Malate

Another supplement that promotes the health of your cardiovascular system is citrulline malate. It’s an amino acid found in watermelons, pumpkins, and gourds. 

Citrulline malate plays an essential part in regulating your body’s blood flow. It can widen your blood vessels for more circulation and increase your growth hormone after exercise.

Lastly, citrulline malate reduces physical fatigue in your body. Thus, you can endure longer and perform better at any sport. 

5. Magnesium

Magnesium is necessary for keeping your bones healthy, but most of us ignore it from our daily meals. So, to make up for its lack, it’s time to get into magnesium supplements. 

Magnesium works with Vitamin D to push enough calcium into our bones, keeping us safe from the risks of osteoporosis and fractures. It also regulates your blood pressure, blood sugar, and glucose, the three crucial factors of your heart health. 

After an intense exercise session, taking magnesium can reduce muscle soreness and treat stress-induced migraines. As Dr. David Geier said in a video

Magnesium might be helpful in terms of muscle recovery and workout recovery. So if you’re a high-level athlete or just somebody who likes to run every day, lift weights, CrossFit, whatever it is; you might talk to your doctor or at least, research more the benefits of magnesium.”

6. BCAA (Branch Chain Amino Acid)

Another favorite supplement choice at the gym is BCAA or branched-chain amino acids. It’s an essential nutrient found in dairy products and dietary supplements. 

More importantly, BCAA makes up 40% of the required amino acids in your body. It prevents your muscles from breaking down, especially with age or chronic disease

BCAA stimulates muscle growth by at least 22%, which is great news for bodybuilders. It also delays your fatigue and reduces DOMS after a strenuous workout. 

7. Tart Cherry Juice Extract

If you’re tired of taking pills or mixing protein powders, drink tart cherry juice. That’s right; a simple fruit juice can also be an excellent supplement for your tired muscles.

Tart cherry juice extract is rich in vitamins and nutrients. Because of this, it significantly reduces muscle soreness, pain, and inflammation. It also cuts down your recovery time and helps you sleep better.

8. Glucosamine

Glucosamine is a natural chemical in your body, mainly found around your joints. However, it has been getting a lot of good attention recently as one of the best muscle recovery supplements. 

If your bones and joints are hurting after a workout, glucosamine is your best bet. This supplement is perfect for treating joint pain and inflammation. 

For this reason, glucosamine is also famous for people with osteoarthritis and other bone disorders. It protects your muscles and joints from wearing out. 

A dining set with a glass of water, fork, knife, and a plate of supplements

2 Potential Cons of Taking Too Many Supplements

While it might be fun to rely on supplements after a workout, they don’t do everything. And they’re not magical pills that instantly upgrade your health. 

The purpose of supplements is to support your health by filling up the lacking nutrients in your body. As a result, your body can function more like a well-oiled machine. They don’t replace actual food, and you should be careful not to overdo it. 

Another potential disadvantage is that it might increase your blood sugar levels. Some supplements and protein powders contain loads of sugar, way more than you need every day. 

So, always check the labels before including supplements in your diet. Better yet, ask your physician what they can recommend for your health needs. 

Man massaging his bicep with the Hydragun by the pool

Other than Supplements, How to Recover Better and Faster?

Massage Your Sore Muscles

A hard-hitting workout requires you to rest hard too, and an excellent way to do so is to massage your sore muscles. It helps you relax and go on with your day without feeling muscle pain. 

However, with the cost of massage appointments, you’re probably not in the mood to go after your gym session. The best thing you can do instead is to self-massage with the Hydragun

The Hydragun is a premium massage gun designed to be quick, quiet, and powerful. Plus, it’s light enough to be carried anywhere. With just one massage gun, you can relax the way you want without any hassle. 

Do Low-Impact Workouts 

Aside from relaxation, there’s another way you can rest. It’s called active recovery.

You can do this in the form of low-impact workouts. In this way, you can let your body heal without getting too stiff. 

Here are some easy, low-impact activities you can do on your off-days:

  • Light walking
  • Yoga
  • Tai Chi
  • Cycling
  • Swimming
  • Water aerobics
  • Low-impact dancing
  • Using an elliptical trainer or step machine

Man drinking from his tumbler at the gym

 

Figuring Out The Best Muscle Recovery Supplements for You

Getting into the habit of taking supplements can be a gradual process. Not everyone is up to it, and some may work better than others. For many, it’s all about trial and error. 

However, it can be overwhelming to choose which supplement is best for recovery. That’s why we have the top 10 list above. Don’t hesitate to take a screenshot to remember which ones you want to try. 

And above all, choose what makes you feel good. Try the HYDRAGUN today so you can treat your sore muscles to a well-deserved break anytime, anywhere. If you don’t believe how good it can be, check out what people say about it

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