- Health advice
- 4 min read
- Mar 17, 2025
Why Recovery is Essential for Long-Term Gains
Training hard is only half the battle: proper recovery is what ensures long-term strength, endurance, and overall well-being. Intense workouts create muscle fatigue, micro-tears, and energy depletion, all of which need to be repaired to see real progress. Science-backed recovery supplements can accelerate muscle repair, reduce soreness, and optimise energy replenishment, helping you get back to training stronger and faster.
The Best Science-Backed Recovery Supplements
1. Protein – Essential for Muscle Repair
Protein is the building block of muscle. Whey protein is quickly absorbed, making it ideal post-workout, while casein protein provides slow-release amino acids for overnight muscle recovery. Plant-based protein options like pea or rice protein are great for those with dietary preferences or sensitivities.
Natural sources: Lean meats, eggs, dairy, legumes, and nuts.
2. Branched-Chain Amino Acids (BCAAs) – Reduce Muscle Soreness
BCAAs (leucine, isoleucine, and valine) play a key role in muscle protein synthesis and recovery. They help reduce muscle soreness and fatigue, making them ideal for high-intensity training and endurance athletes.
Natural sources: Found in animal protein sources like chicken, beef, and fish, as well as dairy products.
3. Creatine – Support Muscle Recovery and Strength
Creatine isn’t just for performance—it also enhances muscle recovery by increasing cellular hydration and energy availability. This supports quicker repair and reduces inflammation post-workout.
Naturally present in red meat, pork, and fish.
4. Omega-3 Fatty Acids – Reduce Inflammation
Omega-3s, found in fish oil and algae-based supplements, have strong anti-inflammatory properties that aid in muscle recovery and joint health, reducing post-workout stiffness. Clinical trials have found Omega-3s reduce DOMS (Delayed Onset Muscle Soreness) after exercise.
Natural sources: Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, as well as flaxseeds and walnuts.
5. Magnesium – Improve Muscle Relaxation and Sleep
Magnesium helps relax muscles, prevent cramps, and improve sleep quality—an essential factor in recovery. It is found in leafy greens, nuts, seeds, and whole grains. Supplementing with extra dose of magnesium can enhance relaxation and ensure deeper rest.
Recovery Heroes
- The highest quality WPI and HWPI
- Bovine Colostrum to support gut health and immunity
- Best used upon rising and immediately after training
- 100% pure Creapure®
- Superior bioavailability for maximum absorption and performance
- Supports energy and boosts muscle gain
- Unflavoured
- The equivalent of over 30 blackcurrants in every serving
- Source of Vitamin C and antioxidants
- Supports brain and general health, immunity, sports and cognitive performance and recovery
- A premium natural isotonic electrolyte drink base
- Contains the electrolytes, sodium, potassium, magnesium and calcium
- Best used during exercising periods over one hour or high-intensity exercise sessions
- Combines three plant based proteins
- Enhanced with BCAAs, probiotics, digestive enzymes, (MCTs) and adaptogens
- Supports peak performance, lean muscle growth and optimum recovery
Optimising Recovery Beyond Supplements
While supplements enhance recovery, they work best when combined with effective recovery strategies.
Prioritise Sleep
Deep, restful sleep is essential for muscle repair and hormone regulation.
Hydrate Well
Water and electrolytes support muscle function and prevent cramps.
Utilise Active Recovery
Light movement, stretching, and foam rolling help circulation and reduce stiffness.
Fuel Properly
A diet rich in whole foods, healthy fats, and complex carbohydrates ensures sustained energy and muscle repair.
Long-Term Benefits of Enhanced Recovery
By prioritising recovery with the right supplements and habits, you’ll reduce muscle soreness and fatigue, improve performance, prevent injuries, and sustain long-term gains. Recovery isn’t just about bouncing back—it’s about coming back stronger every time.
Here’s to a stronger, more resilient you!
References:
- Jäger, R., et al. (2017). "International Society of Sports Nutrition Position Stand: Protein and exercise." Journal of the International Society of Sports Nutrition, 14(1), 20.
- Jackman, S. R., et al. (2017). "Branched-chain amino acid ingestion stimulates muscle myofibrillar protein synthesis following resistance exercise in humans." Frontiers in Physiology, 8, 390.
- Kreider, R. B., et al. (2017). "International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine." Journal of the International Society of Sports Nutrition, 14(1), 18.
- Mickleborough, T. D. (2013). "Omega-3 polyunsaturated fatty acids in physical performance optimization." International Journal of Sport Nutrition and Exercise Metabolism, 23(1), 83-96.
- Makaje, N., et al. (2024). "Effects of Omega-3 Supplementation on the Delayed Onset Muscle Soreness after Cycling High Intensity Interval Training in Overweight or Obese Males." Journal of Sports Science & Medicine, 1;23(2):317–325.
- Tarsitano, M. G., et al. (2024). "Effects of magnesium supplementation on muscle soreness in different type of physical activities: a systematic review." Journal of Translational Medicine, 629 (2024).
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