Before you dive into your next workout, make sure you’re doing everything possible to give your body the best chance of success. While diet and exercise are the most important things you can do to improve your physique, they are not the only things.
To get the most out of your training, you need to recover accordingly, as well. But in order to see maximum results from your efforts, you need to make sure your body has the time it needs to rebuild and repair itself.
To do this, you need to supplement with muscle recovery. Muscle recovery supplements are an essential component to your health and wellness when you exercise.
These supplements aim to help you quickly and efficiently recover from your workouts so you can get back to the gym as fast as possible.
To aid you in your quest for the best muscle recovery supplements, we researched and reviewed numerous products and narrowed down our top picks.
3 Most Effective Muscle Recovery Supplements of 2022
- Creatine HMB – Best Muscle Recovery Supplement
- Whey Protein Isolate – Fastest-Acting Muscle Recovery Supplements
- BCAA Glutamine – Best Supplements for Muscle Recovery and Growth
Below, you will find our detailed analysis of each supplement. We’ve included user feedback and other key points to paint the best picture of each entry for your consideration.
In the guide below, you will find:
- The benefits that you can expect from the top muscle recovery supplements on the market today.
- A comprehensive analysis of each supplement to help you determine the best fit for your needs.
Your Guide to the Most Effective Supplements for Muscle Recovery
If you’ve never taken a muscle recovery supplement before, don’t worry. It may seem like one more thing to add to your already busy schedule, but it’s worth the investment.
A muscle recovery supplement is designed to provide you with the protein and vitamins that your body needs in order to recover from strenuous exercise. When you take them after a workout, they help your muscles recover and rebuild faster.
In fact, research has shown that people who took a muscle recovery supplement for eight weeks increased their lean mass by 5.7 pounds on average. What’s more, those in the testing program saw an average decrease in body fat of 3.2%. (1, 2)
The best thing about these supplements is that they are reasonably priced and have the potential to offer big gains. If you have been thinking about investing in something to get the most out of your efforts in the gym, this is it.
Below, we’re highlighting the best supplements for muscle recovery, with products that include creatine HMB, BCAA glutamine, grass-fed why protein isolate, and more.
After reading and analyzing the provided data, you will be able to make an informed decision on the right muscle recovery supplement for you.
Product Reviews
Livin3’s Top Pick: Creatine HMB
Creatine HMB boasts a unique formula that supports the muscles and their strength. This supplement features a blend of pure creatine monohydrate, vitamin D3, myHMB®, and is made with BioPerine® to allow for more efficient absorption into the body.
For those of you who typically dislike the flavoring of supplements, you will be happy to know that Creatine HMB is available in seven tasty flavors for easier consumption.
What’s more, Creatine HMB’s ingredients come in clinically effective doses. The formula is free from artificial sweeteners, fillers, colored dyes, and additives.
The combination of HMB and creatine monohydrate is reported to promote an increase in strength and endurance. It also is said to help reduce fat mass and prevent muscle loss.
Highlights
- Formula promotes muscle strength
- No additives or fillers
- Excellent absorption
- Appealing flavors
Ingredients
Creatine HMB’s ingredient list is short but sweet. This is key, as the product doesn’t contain any unnecessary—and often harmful—additives or fillers.
You will simply find 12.5mcg of vitamin D, 5,000mg of creatine monohydrate, 1,500mg of β-Hydroxy β-methylbutyrate (otherwise known as myHMB®), and 5mg of BioPerene®. (3)
User Experience
The average user reports the general overall feeling of more strength and feeling less tiredness. What’s more, many users report noticing a profound difference after only a few days of using Creatine HMB.
Best For
Creatine HMB is best suited for athletes who are looking to maximize their workout regimen. The feedback on this product cements it as being one of the best muscle recovery supplements on the market today.
Livin3’s Runner Up: Whey Protein Isolate
It’s no secret that one of the biggest hurdles people face when beginning a new exercise routine is the time it takes to start seeing results.
This often comes as a result of feeling worn out too soon, which then leads to people stopping altogether before the magic happens.
Whey Protein Isolate may have the answer to this common problem, as it is easily one of the fastest-acting formulas of its kind on the market today.
The core of this supplement, whey protein, is a natural protein found in milk. Once it’s been separated from the other components of milk, whey protein is made into powder form.
As such, you can easily mix it on the go or at the gym. And because it’s been stripped of other compounds, this whey protein is low in lactose, cholesterol, and fat. (4)
Highlights
- Each scoop contains 28 grams of protein
- 100% grass-fed derived
- Great variety of flavors
- Kicks in fast
Ingredients
Whey Protein Isolate doesn’t play around with unnecessary ingredients. Everything you find in this formula is solely there to help with muscle recovery. You get 100% grass-fed whey protein isolate, sodium chloride (salt), cocoa powder, stevia, and natural flavoring.
User Experience
The general consensus for Whey Protein Isolate is that it tastes great and works quickly. Moreover, users love the fact that there aren’t any added chemicals or toxic ingredients.
Best For
Anyone who wants an edge in their workouts. Thanks to Whey Protein Isolate’s effectiveness, you can enjoy less pain and more gain.
Livin3’s Honorable Mention: BCAA Glutamine
While our primary objective is to cover the best muscle recovery supplements, BCAA Glutamine deserves recognition for supporting muscle growth, as well.
This recovery supplement works well at providing you with lots of stamina before, during, and after workouts. What’s more, the recovery aspect appears to be some of the best on the market.
These features would be fine on their own. But BCAA Glutamine goes the extra mile and works to reduce your muscle breakdown for enhanced recovery and noticeable gains.
With its effective protein synthesis, BCAA Glutamine holds its own and then some in the recovery and growth departments. The icing on the cake is the incredible variety of flavors. There is only a handful to choose from, but they sure do pack a punch.
Highlights
- Good stamina for workouts
- Incredible flavor variety
- Recovery and growth
Ingredients
Once again, we’re featuring a supplement that sticks to the basics in its ingredients. That’s always a good thing. BCAA Glutamine’s primary ingredients include 8,000mg of BCAA, 5,000mg of glutamine, and 1,000mg of coconut powder. (5)
You’ll also find some additional ingredients that are largely there for flavoring, such as citric acid, stevia, natural flavor.
User Experience
“Flavor” is the word of the day for BCAA Glutamine. The vast majority of users praise the supplement’s appealing taste, coupled with its ability to combat fatigue and promote fast recovery.
Best For
If you’re tired of off-putting flavors in your muscle recovery supplements, BCAA Glutamine has just what you need. Even better, the product works well to support muscle growth and recovery.
Types of Muscle Recovery Supplements
If you’re looking to get the most out of your workouts, then it’s important that you take a muscle recovery supplement. These supplements vary in what they do, how quickly they work, and how many benefits there are.
Moreover, there are different types of muscle recovery supplements. The most basic type is the protein shake. Protein shakes are designed to help rebuild muscle after a workout by providing essential proteins and amino acids needed for muscle growth and repair.
They work best by being taken right after you finish your workout or as soon as possible after your workout (within an hour). Protein shakes also have a wide range of different flavors, which makes them easy to drink on a regular basis.
Another type of supplement is a pre-workout drink or capsule. Pre-workouts are designed to provide energy before you exercise while also giving you better endurance during your workout.
A final type of supplement is an intra-workout drink, which helps provide fuel for muscles during workouts so you can push yourself even harder than before (without any side effects like fatigue).
Intra-workouts should be taken every 30 minutes throughout your entire workout routine for maximum benefits.
What to Look For in a Muscle Recovery Supplement
There are many different muscle recovery supplements on the market. When you’re looking for one, it’s important to know what factors to consider. Some of the most important are:
- How quickly does it work?
- What is the cost?
- Does it taste good?
- Will it help repair any muscular damage?
- Is it safe for long-term use?
By seeking the answers to these questions, you can narrow down the muscle recovery supplement that best meets your needs.
Frequently Asked Questions
What supplement helps reduce lactic acid?
Lactic acid, which builds up during exercise, is responsible for the “burn” you feel in your muscles. Reducing lactic acid is key in helping you push through your exercise regimen. Supplements like creatine, magnesium, and Omega-3 work well at helping you achieve this. (6)
Supplements for muscle fatigue and soreness?
Anything with BCAAs will likely serve you well in reducing workout-induced fatigue. The best BCAA supplements can help you overcome soreness, too, ensuring a complete and effective workout.
What to take for muscle recovery?
Our pick goes to Creatine HMB. It’s effective, it tastes great, and it’s reasonably priced. For an added boost, include some pre-workout supplements into your workout regimen.
Side Effects
It’s important to know what you’re taking and whether there are any potential side effects. Let’s discuss each of our highlighted supplements to see what you need to take into consideration.
Creatine’s most common possible side effects include kidney and liver damage, muscle cramps, bloating, weight gain, kidney stones, and digestive problems.
Whey protein can cause stomach pain, nausea, fatigue, headache, cramps, and reduced appetite.
When large amounts of BCAA are consumed, you may experience headaches, loss of coordination, fatigue, nausea, and an increase in insulin resistance.
How to Use Muscle Recovery Supplements
If you’re going to take a muscle recovery supplement, it’s important to understand how to take one. For best results, the directions on your product should be followed carefully.
The recommended dosage varies depending on the product. Typically, you are instructed to take one pill about 30 minutes before your workout and another pill about an hour after your workout.
It’s also important to know what to expect from these supplements and how they work in your body. Muscle recovery supplements aim to make sure that your body has all of the nutrients it needs for optimal muscle production during and after workouts.
Some products even contain protein which helps with building muscle tissue. The best supplement for you is the one that contains all of the necessary ingredients for maximum absorption and effectiveness.
As such, it’s important to do some research on these products before making a purchase, so you know what you’re getting into.
The Pros and Cons
The muscle recovery supplements that we highlighted today are all effective formulas that boast fantastic flavors, reasonable price points, and minimal ingredients. If you’re looking to reduce your recovery time and maximize your workouts, the best muscle recovery supplements will serve you well.
As far as drawbacks go, the biggest concern is long-term use. As we discussed with BCAA, consuming large amounts of the supplement can have unwanted effects. As such, it’s important to keep a close eye on your daily intake.
Moreover, you should meet with your doctor regularly to make sure your health is in an optimal range.
Final Thoughts
Even if you have a solid diet and workout plan, there are many factors that can lead to subpar muscle recovery. Do you suffer from stress, poor sleep habits, or the inability to consume enough calories?
All of these things can all contribute to slower recovery. Thankfully, these supplements provide a convenient way to ensure your body is doing what it needs to be healthy and happy. Are you interested in getting the most out of your workouts? Then check out a list of our top muscle builders here.
Adding a muscle recovery supplement to your regimen can help give your body what it needs so that you can get back to the gym and push yourself even harder.
Article Sources
- Rudy Mawer, MSc, CISSN. How Creatine Helps You Gain Muscle and Strength. Healthline, 2017.
- K Vandenberghe, P Van Hecke, M Goris, L Vangerven, M Van Leemputte, P Hespel. Long-term creatine intake is beneficial to muscle performance during resistance training. National Library of Medicine, 1997.
- Danielle E Bear, Liesl Wandrag, Anne Langan, Stephen D R Harridge, Eirini Dimidi, Nicholas Hart, Kevin Whelan, Bronwen Connolly. β-Hydroxy-β-methylbutyrate and its impact on skeletal muscle mass and physical function in clinical practice: a systematic review and meta-analysis. National Library of Medicine, 2019.
- Natalie Oslen, RD, LD, ACSM EP-C. What are the benefits and risks of whey protein? Medical News Today, 2017.
- Annie Stuart, Neha Pathak, MD. Branched-Chain Amino Acids. WebMD, 2020.
Stephen M. Roth. Why Does Lactic Acid Build Up in Muscles? And Why Does It Cause Soreness? Scientific American, 2006.
