5 best supplements to boost muscle recovery

The day after a strenuous workout can be really challenging. Your muscles can be sore, making it hard for you to do your normal daily activities. While this is temporary, you can always ease the pain by eating a proper diet and getting enough rest. Taking supplements can also maximise your muscle recovery to return back to your normal state as soon as possible. 

Muscle recovery after workout

Recovery is essential after working out. Every time you push your muscle past its normal level, it makes a small tear in the muscle tissue. You need to repair the tear and recover for you to continue building or growing muscles. Without the process of muscle recovery, you may reduce your muscle strength and will not achieve muscle mass. This is a real struggle in getting back to your workout routine and might impede your progress.

Muscle recovery after workout

By giving adequate time for muscle repair, you are reducing your risk of injury. In a research study, it was found that specialisation in sports helps decrease the risk of injury for young athletes [1]. However, the actual injury risk depends on physical activity and the athlete’s sex. 

As taking time off away from strenuous workouts can help heal muscle fibres, workout supplements can truly assist during the period. How can they help you? Well, muscle recovery-boosting supplements can heal muscle damage and reduce the sore. 

How long does muscle recovery take?

The time it takes for your muscle to recover varies depending on your fitness levels and workout difficulty. Some factors you need to consider are the volume, intensity and duration of your workout. In light workout routines, your muscles can quickly recover up to 24 hours, while challenging ones can take up to two to three days. For a more intense workout, it can take even longer. 

Some other factors that can affect your muscle recovery time include:

  • The quality of your sleep. 
  • Nutrition and diet you have been eating. 
  • The stress you are dealing with. 
  • Doing workout routines that involve various muscle groups.

5 best muscle recovery-boosting supplements

We’ve come up with a good list of the most rated and effective supplements to boost your muscle recovery. 

XTEND Original 7G BCAA Powder

Best Flavoured BCAA Supplement

Xtend Original 7G BCAA Powder is a great muscle recovery drink combined with amino acids. This product is fit for both men and women who are physically active, as this is a great post-workout beverage. Not to mention that this is sugar-free and caffeine-free, too! This supplement essentially promotes skin hydration and muscle growth which makes it suitable for the muscle recovery phase. 

Moreover, Xtend Original 7G BCAA Powder offers 7 grams of Branched-Chain Amino Acids (BCAA), which is the natural and research-proven 2:1:1 ratio. Many studies show that BCAA has a function in increasing muscle growth, reducing soreness and fatigue, preventing muscle wasting and supporting liver health [2]. Plus, this product has added electrolytes that provide you with hydration.

Another good thing about Extend Original 7G BCAA Powder, aside from being free of sugar, is it has zero calories and carbs. You can also choose which flavour better suits your taste from their wide range of options, such as Blue Raspberry Ice, Freedom Ice, Glacial Grape, Italian Blood Orange, Knockout Fruit Punch, Lemon Lime Squeeze, Mango Madness, Orange Cream, Smash Apple, Strawberry Kiwi Splash, Watermelon Explosion, Strawberry Mango and Tropic Thunder–all of these are unique in the market. 

To start seeing results in improving your muscle recovery, you must consume a minimum of 14 grams of BCAAs per day–before, during and after your workout. 

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BSN Amino X Muscle Endurance & Recovery Powder

Best Source of Branched-Chain Amino Acids (BCAA) Supplement

BSN Amino X Muscle Endurance & Recovery Powder provides BCAA as well, but what makes this different from Xtend Original 7G BCAA Powder is its volume. This muscular boosting product has 10 grams of amino acids, which is more than Xtend Original. 

Moreover, BSN Amino X has amino acid interfusion that supports muscle recovery after an intense workout. Drinking it can strengthen your muscle endurance which increases your performance level in doing physical activities. You can push harder during training, which is perfect for athletes or those trying to grow more muscles. 

You can use this product even if you are on a keto diet. It is caffeine-free and has different flavours, including Blue Raspberry, Fruit Punch, Grape, Watermelon, Jungle Juice and Purple People Eater. You can take this up to 30 servings based on the given recommended intake. 

Take note, though, that this is not for everyone, as people with soy allergies may experience some allergic reactions. 

Shop BSN Amino X Muscle Endurance & Recovery Powder on Amazon.


Optimum Nutrition Zinc Magnesium Aspartate Capsules

Best Source of Three Essential Nutrients (Zinc, Magnesium and Vitamin B6) Supplement

In contrast to Xtend Original, this one is in capsule form. Optimum Nutrition Zinc Magnesium Aspartate Capsules significantly provide zinc as its main ingredient in boosting immunity, muscle recovery and body endurance. Similar to the majority of dietary supplements, this one can also be used by men and women. 

Enough zinc inside your body can give miracles. It can help in supporting protein structures, the production of enzymes, chemical reactions and the creation of new cells and cellular function—all of these play a vital role in building muscle through improved recovery [3]. Aside from zinc, Optimum Nutrition Zinc Magnesium Aspartate Capsules contain 435 mg of magnesium and 10g of vitamin B6, which help in energy production and muscle repair. 

With these three essential nutrients present (zinc, magnesium and vitamin B6), Optimum Nutrition Zinc Magnesium Aspartate Capsules claim to fill gaps in micronutrient intake, specifically for people with active lifestyles. Taking its capsules can further support the breakdown and transport of nutrients and aid in converting food into cellular energy. Furthermore, this product can increase muscle strength and size and helps speed up muscle recovery through, especially when utilised in conjunction with intense weight training. 

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MuscleTech Platinum Creatine Monohydrate Powder

Best Source of Creatine Supplement

MuscleTech Platinum Creatine Monohydrate Powder is most suited for those who are trying to build muscles and always in need of muscle recovery. This dietary supplement contains pure micronised creatine powder as its main ingredient formula. Creatine is known for its function to improve strength, increase lean muscle mass and help the muscles recover faster during workouts. This is why many athletes have consumed this to achieve bursts of speed and energy. It can help you endure high-intensity activities like weight lifting or sprinting [4]. 

This muscular boosting product provides 5g of 100% pure, HPLC-tested, micronised creatine monohydrate, enough to give you creatine for your intense workout. Once consumed as a drink, the creatine goes directly to your muscles, where it can boost your muscle recovery and improve workout performance. During testing trials of MuscleTech Platinum Creatine Monohydrate Powder on humans, the participants significantly increased their bench press strength by 18.6 percent in ten days. 

Additionally, this supplement has no sugar and fillers and can be used when you are on a ketogenic diet. The downside is that MuscleTech Platinum Creatine Monohydrate Powder is unflavoured, so it may have a distinct taste, which you may or may not like. 

Shop MuscleTech Platinum Creatine Monohydrate Powder on Amazon.


BioEmblem Triple Complex Magnesium Capsules

Best Source of Triple Magnesium and Vegan Supplement

BioEmblem Triple Complex Magnesium Capsules can help you not just in muscle recovery but in providing quality sleep, reducing anxiety and managing energy. It contains three types of pure magnesium, namely glycinate, malate and citrate, which in combination can strongly support healthy muscle and nerve function. Each type of magnesium is chelate or highly absorbable for maximum bioavailability.

Magnesium is good in regulating vitamins and nutrients, including calcium and zinc, and supporting healthy bones and muscles. It is also known for its muscle recovery-boosting effect and soothing muscle tension and relieving muscle cramps, giving you a sense of calmness and restful sleep. 

BioEmblem Triple Complex Magnesium Capsules can provide you with heart health benefits as well, including keeping your blood pressure and heart rhythm in a normal state. Moreover, every magnesium capsule of BioEmblem is made vegan, non-GMO and gluten-free. It has artificial ingredients, no fillers, preservatives or stearates.

When consumed, you can be sure that the capsules are easy on the stomach and non-buffered, meaning the formula blend is not diluted. BioEmblem Triple Complex Magnesium Capsules are also tested by a third party for purity and accuracy and an NFS-registered. 

Similar to MuscleTech Platinum Creatine Monohydrate Powder, this product is unflavoured, so it may have a unique taste. However, this is a capsule that you only need to swallow, unlike drinking powders as supplements. 

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The bottom line

It is important to allow your body to fully recover after a workout, and muscular boosting supplements can be your best buddy during this period. Without proper muscle recovery time and essential nutrients in your body, you are at risk of major injuries. 

[1] https://journals.sagepub.com/doi/full/10.1177/1941738119886855 
[2] https://pubmed.ncbi.nlm.nih.gov/17342883/ 
[3] https://www.evogennutrition.com/blogs/supplement-science/optimizing-muscle-growth-with-zinc
[4] https://www.webmd.com/men/creatine

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