These include vitamins K1, K2, and D, as well as zinc, magnesium, iodine, and chromium. While both forms of vitamin K are beneficial, vitamin K1 is most helpful for blood clotting and vitamin K2 has more pronounced roles in heart, bone, and really overall health.

Despite the emerging benefits of vitamin K2, it shows to be under-consumed but supplying in high doses via supplementation could help consumers reach the required daily intake and improve their health. While iron is still an important mineral for men, women require more iron to support their menstruation cycles and childbearing years.

Each also provides unique ingredients to support their hormone health and sex drive. RELATED: Best multivitamins for men. In terms of muscle recovery, each nutrient offers unique roles—like vitamin C 5 to fight inflammation and zinc 34 to repair muscle tissue.

Being a Legion product, and if your curiosity is piqued like ours, you can sift through the data with ease on their main product page. Also like all Legion products, Legion Triumph is made in the U.

in NSF-certified, FDA-inspected, and cGMP-compliant facilities. KOS is a vegan protein with a lot of positive reviews, but a number of people experienced stomach issues using this protein powder.

The KOS Organic Plant Protein provides 20 grams of plant-based protein per serving. What we really like is that this product features a comprehensive superfood, vitamins and minerals, and digestive enzyme blends, making it one of the best vegan protein powders on the market.

Its organic protein blend contains pea protein, flaxseed, quinoa, pumpkin seed protein, and chia seed.

It seems that the thicker the liquid, the tougher it is to mix. I mixed it with a typical shaker bottle and a stainless steel shaker ball. It definitely had some small chunks, but nothing extraordinarily bad. Even with water the taste is decent. Overall, Amanda had a pleasant experience using KOS Organic Plant Protein and rated the product a 4 out of 5 overall.

For more from Amanda, read her in-depth KOS Vegan Protein Review. On the sleep front, it contains ashwagandha and melatonin—two substances that have been linked to longer and deeper sleeping cycles.

Sleep, as you know, is vital for muscle and strength gain. RELATED: Best Ashwagandha Supplement. Speaking of strength and muscle, PeakRest also contains 1. And even if it was, multiple studies have found that even low-dose creatine supplementation could lead to improvements in strength and muscles.

The powder comes in a Lemon Tea flavor—Anthony scored this a 3-out-of-5 on taste. Needless to say, there are also other great post-workout supplements that we have researched and approve of like:.

We picked and tested the best muscle recovery supplements just as we do any other product: based on objective data sprinkled with personal experiences we encountered. Yep, we actually do try out our selections! For instance, whey and casein protein may also benefit body composition goals, sleep aids can enhance sleep quality and cognition, etc.

Too much of a good thing can be bad for you, and that goes for supplements for muscle recovery and growth. Excess creatine, for example, could cause intestinal discomfort and bloating.

Products with caffeine may lead to heart issues and sleep disruptions if consumed in excess. Allow us to guide you in your search! Before you evaluate any specific product, first assess where your recovery might fall short and select the product s that could benefit you the most. But if you fall short on your daily protein targets from high-protein foods , purchasing a protein supplement is [very likely] worth the spend.

Of course, we stand by these muscle recovery supplements but they might not accommodate your personal preferences in some areas. These include factors like intake method and available flavor options. Analyze the product like a GGR expert tester by looking out for:.

In addition to reviewing the product of interest, evaluate the brand behind it. Beneficial areas to examine include:. Taking the extra step, in our humble opinion, is always worth it! Muscle recovery supplements work to repair, rebuild, and grow muscles to maximize your effort and time spent in your workouts.

They also help speed up recovery time and reduce muscle soreness so you feel refreshed for your next training session. Also, because recovery supplements come with next to no side effects, you could try one or some out to see what might work best for you and your post-workout needs.

While adequate rest is the ticket to recovery, you can help speed up the process by adopting a post-workout recovery routine that could include supplements. Overall, ensure you nail down the recovery basics—like adequate protein, nutrient-dense foods, and optimal hydration—and fill in the gaps where you see fit.

Mileage will vary on whether or not recovery supplements are worth it for you, as everyone has their own unique needs. But if there are areas you might need assistance with, such as getting in enough protein each day, they can certainly be worth it—or at least worth trying!

For example, electrolytes can be taken before, during, or after a workout, whereas something like pre-workout is best taken about minutes before you plan on training. These statements have not been evaluated by the Food and Drug Administration.

This product is not intended to diagnose, treat, cure, or prevent any diseases. This overbuilt seal row pad is made to last through some heavy reps on your next back workout.

Read more. Looking for a quick and easy exercise routine to do? Check out our minute workouts. Feeling overwhelmed by the endless options for protein supplements?

A registered dietitian gives you expert tips on what to look for in protein powder. ALL RIGHTS RESERVED. Check Out the 14 Best Treadmills for Your Home Gym View More. Best Online Workout Programs Learn More.

This includes physicians, certified trainers, elite-level coaches, and more. Learn more about our experts. GGR Score: 4.

Check Price. Product Highlights Formulated to improve sleep and recovery Claims to be non-habit forming No artificial sweeteners, preservatives, or coloring. Bottom Line Formulated to be non-habit forming, Transparent Labs Sleep Aid combines vitamin B6, magnesium, zinc, glycine, l-theanine, tart cherry powder, rutaecarpine, and melatonin to improve recovery and promote restful sleep.

GGR Score: 3. Product Highlights Protein powder designed to help increase size and bulk Nearly 40 g of protein per serving calories and 55 g of carbohydrates Low sugar content Digezyme added to aid in digestion Available in chocolate and vanilla.

Cons 4 scoops per serving Limited flavors Expensive Not third-party tested. Bottom Line With natural ingredients and a low sugar content, Crazy Nutrition Mass Gainer has a high amount of protein and carbs, without being overloaded on sugars. Product Highlights Available in 5 flavors, BCAA Glutamine supports post-workout recovery and a reduction of muscle breakdwon No artificial colors, sweeteners, or coloring Sweetened with Stevia Each serving has 5 active ingredients designed to promote protein synthesis, reduce muscle fatigue, improve post-workout muscle growth, and enhance performance Ingredients include vitamin C, fermented vegan BCAA L-leucine, L-valine, and L-isoleucine , and glutamine.

Cons Expensive Contains Stevia, which can cause digestive issues Taste is not appreciated by all. Bottom Line If Stevia does not cause you any stomach issues, Transparent Labs BCAA Glutamine is a well-formulated supplement worth considering.

Community Score: 1. Product Highlights Nature-based post-workout drink designed to improve recovery and increase muscle growth Contains 5 grams of micronized creatine, 2. Cons Stevia flavor is too sweet for some Unflavored is actually sweetened. Product Highlights Natural, healthy, convenient, and tasty way to get protein Uses a microfiltration process to preserve critical biological nutrients in raw whey Removes unwanted fats and carbohydrates All flavors are naturally sweetened Nicely flavored, easily digested, and low-carb protein powder Promotes muscle growth and repair.

Bottom Line Xwerks Grow whey protein isolate provides a solid blend of amino acids, vitamins, and minerals in a whey protein isolate. Product Highlights Pea starch and Cluster Dextrin carb powder supplement Manufactured in the USA No fillers or dyes.

Community Score: 3. Product Highlights Blend of post-workout protein and carbs Chocolate and Vanilla flavors Amino acids and electrolytes NSF-Certified for Sport.

Cons Expensive Serving size is 2 scoops Only available in vanilla and chocolate. Bottom Line Momentous Recovery features a balanced blend of protein, carbohydrates, amino acids, and electrolytes for post-workout recovery.

Product Highlights Blend of whey and casein protein 21 g of protein per serving Gluten-free, kosher, non-GMO, vegetarian, no artificial ingredients No factory farmed ingredients. Bottom Line Muscle Feast Premium Blend Protein combines casein and whey to provide 21 grams of protein for both fast and slow absorption.

Product Highlights Includes taurine to help performance Naturally sweetened No artificial colors or flavors Contains SenactivTM for recovery. Cons Only one flavor option Contains the allergen tree nuts. Bottom Line At an extremely low per serving cost, Transparent Labs Hydrate V3 is a great option for anyone looking to try out electrolytes or anyone looking for clean ingredients without the hefty price tag.

Product Highlights Contains 75 minerals and nutrients in one serving Available in travel pouches and bundle and save options Said to support gut health with prebiotics, probiotics, and naturally occuring enzymes Supports immunity with key ingredients like vitamin C and mushrooms Magnesium is added to boost energy May aid in recovery as it features superfood complex with adaptogens and antioxidants.

Cons Expensive Some reviewers dislike the taste. Product Highlights Can be purchased in a male or female dosage Contains clinically effective doses Made in the USA NSF-certified, FDA-inspected and cGMP-compliant facilities Lab tested for purity Legion provides access to clinical studies.

Cons One serving is 8 capsules Reports of the capsules smelling bad. Product Highlights Multi-source vegan protein powder USDA-certified organic, soy-free, gluten-free, dairy-free, non-GMO Digestive support via DigeSEB to help maximize absorption.

Bottom Line KOS is a vegan protein with a lot of positive reviews, but a number of people experienced stomach issues using this protein powder. Product Highlights Formulated to support sleep and recovery Good taste Research-backed ingredients.

Cons Expensive Low doses of some ingredients. Bottom Line A powder specially-formulated to aid with sleep and recovery. What do muscle recovery supplements do? What is the best supplement for muscle recovery? What helps muscles recover faster? Are muscle recovery supplements worth it?

What is the best time to take muscle recovery supplements? Experts Who Contributed to This Article Sydney Lappe, R. Sydney Lappe, R. Sydney Lappe is a St. Also managing chronic pain, she has come to fully realize movement is a special gift to never take for granted and hopes to inspire others to invest in their physical, mental, and emotional wellness while they can.

Including her passion for all things health, Sydney enjoys spending time with her loved ones, being active in various capacities, drinking bottomless cups of coffee, eating a hearty bowl of oatmeal, and letting her creativity roam through writing and graphic design.

Further reading. Rogue Pritchett Pad Review : The Overbuilt Rack Attachment for Chest-Supported Rows by Caine Wilkes, OLY, USAW-L1 This overbuilt seal row pad is made to last through some heavy reps on your next back workout. What to Look for in Protein Powder: 12 Tips from a Registered Dietitian by Destini Moody, RD, CSSD, LD Feeling overwhelmed by the endless options for protein supplements?

CONNECT WITH YOUR COMMUNITY. GET THE LATEST REVIEWS AND UPDATES GET THE LATEST REVIEWS AND UPDATES. GGR About Careers Privacy Policy Terms of Service Expert Panel Affiliate Disclosure Contact Do Not Sell My Info.

Reviews Organifi Green Juice Review : What Nutrition Experts Think About This Adaptogenic Greens Powder Eleiko Weightlifting Belt Review : Is This Premium Leather Belt Worth the Cost? Innermost The Health Protein Review : A Lean Protein at a Premium Price Momentous Essential Grass-Fed Whey Protein Review : Quality at a Cost MAPS Anabolic Review : A Simplistic But Effective Muscle-Building Program.

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DIY DIY Weight Bench: Build Your Own Bench DIY Pulling Blocks: Make Your Own Functional Blocks DIY Weight Vest: Make Your Own Weighted Vest DIY Weight Plates: Make Your Own Concrete Weights DIY Lat Pulldown: Save Money, Get Pumped.

THE MOST TRUSTED VOICE IN FITNESS © Garage Gym Reviews VitaCherry®, L-theanine, L-glycine, rutaecarpine, melatonin, bioavailable minerals like Magnesium and Zinc. Grass-fed whey protein isolate, L-glutamine, L-carnitine tartrate, Dimagnesium malate, ProHydrolase®.

Replenishes electrolytes, especially following an intense or long workout that induces great sweat loss.

Provides essential nutrients to support a healthy immune system, fight inflammation, and enhance the absorption of muscle-building protein.

In order to keep you healthy, sore-free, and on track to meet your training goals, your body requires essential nutrients to adequately rebuild and repair itself.

Supplementing the right nutrients into your post-workout recovery routine can help with faster muscle recovery, promote muscle repair, and reduce muscle mass breakdown and soreness so you can optimize your athletic performance. To help you on this journey, we compiled this guide of the 9 best supplements for fast muscle recovery.

Most pre and post-workout powders use proprietary blends and do not disclose how much of each ingredient they use. Pay attention to the supplement label and make sure the amounts for each ingredient are clearly and transparently listed. You can be almost sure, that products marketed as "Post-WOD", or "Recovery" will use some type of blend.

Post workout supplements are specifically created with the goal of building mucsle and optimize workout recovery and reducing soreness.

Carbohydrates and protein together, are the two foundational macronutrients you need to initiate muscle protein synthesis, replenish glycogen and improve strength and muscle mass. POST by Swolverine is an all-in-one advanced muscle-building and recovery formula.

Made with proven sports performance ingredients and antioxidant-rich superfoods, POST combines complex carbohydrates from peas, papaya, pineapple, and pomegranate with fast-absorbing pea protein isolate and electrolytes for maximal recovery, muscle growth, and hydration.

It's essentially, like a post workout protein shake, or smoothie in powder form. It contains fruit powders, made for recovery, hydration, and complex carbohydrates.

It also has 4g of glutamine, the best amino acid for workout recovery. POST also contains bromelain. Bromelain is a group of enzymes, naturally derived from Pineapple. Bromelain is rich in proteolytic enzymes, or proteases, which help metabolize proteins into amino acids.

Bromelain contains powerful anti-inflammatory effects which can enhance and optimize post-workout recovery by reducing swelling and inflammation. Last but not least, POST is packed with electrolytes from natural fruit sources and pink Himalayan salt, for optimal recovery and hydration.

One of the best supplements for faster muscle recovery is Whey Protein Isolate. Whey protein isolate is rich in Branched-Chain Amino Acids BCAAs which are essential to help build, rebuild, and repair muscle mass breakdown, and encourage muscle growth.

Whey Isolate also digests faster than other forms of protein, delivering vital nutrients to your muscle tissue faster, for more rapid recovery times. RELATED ARTICLE Whey Vs.

Supplementing with Whey Protein Isolate before, during, or after your training, stimulates protein synthesis and minimizes protein breakdown proteolysis , which are the two biological processes that are essential for faster muscle recovery.

Compared to regular protein supplements, whey protein isolate is more effective at increasing blood amino acids concentration and stimulating the process of protein synthesis due to its different absorption kinetics and amino acid profile. The high availability of amino acids in whey protein isolate, especially branched-chain amino acids BCAA , is important for protein synthesis in the hours immediately after ingestion.

RELATED ARTICLE Why Whey Protein Isolate Is The Best Type Of Protein Powder. Branched Chain Amino Acids are comprised of three essential amino acids, Leucine, isoleucine, and Valine. Whether you love lifting weights or crushing times at the CrossFit box, your body utilizes these essential amino acids for fuel, which increases the rate of protein degradation muscle mass loss and BCAA oxidation.

Not to mention, without an adequate supply of BCAAs your body won't have the essential nutrients it needs, to efficiently repair, rebuild, and restore muscle mass, for faster recovery times.

Your training isn't over until you recover and recovery is crucial to your overall performance. L-Glutamine is the most abundant conditionally essential amino acid in the human body.

However, with increased training volume, glutamine stores are depleted faster than your body can replenish them, which can cause your body to be catabolic and break down lean muscle mass. Low levels of glutamine can also compromise your immune system, increasing the risk of infection.

Glutamine is vital for reducing muscle mass breakdown and boosting immune system function. After prolonged periods of exercise, your immune system becomes susceptible to infection. In a study conducted by Oxford Universities Biochemistry Department, elite endurance athletes including distance runners and rowers, consumed a post-workout drink either containing 5g of glutamine, or a placebo immediately after and two hours after exercise.

Glutamine is one of the best supplements for muscle recovery due to its ability in reducing muscle mass breakdown and post-workout soreness. With less soreness and faster recovery, you can increase training volume.

Increased training volume translates to more training and better results. RELATED ARTICLE Glutamine Rich Foods To Help Boost Performance And Recovery. In another study conducted by the School of Health and Exercise Performance in the division of Kinesiology at Dalhousie University, Halifax, Nova Scotia, Canada.

Sixteen healthy participants volunteered in a double-blind, randomized, placebo-controlled crossover study to examine the effects that L-glutamine supplementation has on muscle strength and soreness ratings following eccentric exercise.

The results concluded that supplementation of L-Glutamine directly influenced faster recovery of peak torque and diminished muscle soreness following eccentric exercise [ R , R ]. RELATED ARTICLE Why L-Glutamine Is The Best Supplement For Faster Muscle Recovery And Soreness. Electrolytes are minerals that help maintain alkaline pH and hydration, which are required to normalize pH balance following exercise, to help with faster muscle recovery.

During exercise, alkalizing minerals magnesium, potassium, calcium, sodium, and bicarbonate are utilized to help with normalizing muscle contraction and muscle function. Muscles require a substantial concentration of alkalizing minerals to function smoothly and maintain consistent blood flow.

Without an adequate concentration of the proper alkalizing minerals, the inflammatory response of muscles can lead to a lack of recovery and increased pain and soreness. We recommend Swolverine INTRA. INTRA -workout powder features an advanced supplement formula to maximize hydration and improve training performance during your workout.

INTRA is a vegan EAA powder made with proven sports performance ingredients, antioxidant-rich superfoods, and electrolytes.

INTRA-workout powder combines essential amino acids, tart cherry extract, pomegranate, spirulina, coconut water, and Panax ginseng for maximum endurance, mental focus, muscle growth, hydration, and recovery.

Every human body requires carbohydrates to do things like build and repair muscle, keeping cholesterol levels in check, regulating the central nervous system, and providing the body with energy just to name a few. While carbohydrates get a bad rap these days with diet fads like keto, the truth is, quality, whole food complex carbohydrates can help way more than you think, regardless of your goals.

They can help those on a weight loss journey by balancing blood sugar levels, they can help those looking to gain muscle, and they can especially help athletes who train over an hour a day so that they don't unnecessarily waste muscle in the process.

If you're pinched for time, can't have a meal, or have a hard time getting in enough carbohydrates, then a whole food supplement may be beneficial for you.

When you eat carbohydrates, the digestive system breaks them down into glucose sugar , which then raises your blood sugar levels causing your pancreas to produce insulin, a hormone that prompts your cells to absorb sugar for energy, which turns into glycogen and stores body fat.

Replenishing glycogen stores is vital for normal cellular function, especially for athletes who regularly deplete this energy source. In the past, athletes would turn to simple carbohydrate powders dextrose, maltodextrin, etc.

However, the best way to replenish glycogen stores is with real food think fruit, grains, and vegetables , or a high quality, real food carbohydrate powder.

RELATED ARTICLE 6 Incredible Clean Carb Sources For Optimal Performance. Now, if you are a competitive athlete, sometimes it can be hard to get the daily intake of carbohydrates you need, to adequately replenish glycogen stores for added energy and improved performance over g club anyone?

In this case, it is important to supplement with a natural carbohydrate that sustains long-lasting glycogen release such as complex carbohydrate supplements, like Clean Carbs for faster muscle recovery and optimized performance. RELATED ARTICLE Post Workout Nutrition: What To Eat After Your Workout For The Best Results.

Studies have shown for the past several decades, that glycogen replenishment is key to fuel endurance and recovery during prolonged periods of exercise performance.

However, the vast majority of carb supplements such as waxy maize, dextrose, maltodextrin, and highly branched cyclic cluster dextrin are simple carbs sugar derived from cornstarch; a genetically modified ingredient with low to no nutritional value.

If you're going to go with a carbohydrate supplement for recovery, opt for something that is made with real food, not refined sugar. Citrulline Malate is a unique combination of the nonessential amino acid L-Citrulline and malate, which comes from malic acid.

Citrulline Malate is perhaps one of the most impressive and versatile supplements proven to help support faster muscle recovery. Citrulline Malate is one of the best supplements for faster muscle recovery, due to its ability to release nitric oxide NO. NO is a vasodilator, meaning that it widens the blood vessels, without raising blood pressure.

By promoting the release of NO, the body is able to transport more oxygen and blood, resulting in improved strength, better endurance, and optimized recovery.

By improving each aspect of your training through an increase in Nitric Oxide production, you'll be able to clock faster times, delay muscle fatigue, increase training volume, row harder, and lift heavier. RELATED ARTICLE Citrulline Malate: The Best Pre-Workout Ingredient Of All Time.

In a study, published in the Journal Of Strength and Conditioning Research, at the University of Córdoba, Spain 41 male participants performed two consecutive flat barbell bench-training sessions for a total of sixteen sets.

The number of reps showed a significant increase from placebo treatment to treatment with CM from the third set achieving