We’ve all been there: The endorphins that carried you through your training session have faded, leaving you feeling a little worse for wear.
The sore muscles, sensation of heaviness, and fatigue that can follow a grueling workout aren’t random. Exercise breaks down muscle fibers, depletes energy stores, and triggers short-term inflammation, explains Brittany Michels, R.D.N., M.S., C.P.T., a registered dietitian and certified personal trainer with The Vitamin Shoppe. As a result, you might feel pretty run-down after a tough training session.
A major factor in how quickly your body bounces back? Your diet and supplement stack. The food and supplements you turn to after a workout really impact how effectively and efficiently you recover, according to Michels. When recovery nutrition is on point, “the nutrients you consume provide the building blocks the body needs to repair tissue, replenish glycogen, restore hydration status, and regulate inflammation, all of which help the body adapt, rebuild, and recover efficiently,” she says.
So, what should you turn to for next-level recovery? Here’s a look at sick supplements that’ll have your back after the gym kicks your butt.
- ABOUT OUR EXPERTS: Brittany Michels, R.D.N., M.S., C.P.T., is a registered dietitian and certified personal trainer with The Vitamin Shoppe. Jake Harcoff, C.S.C.S., is a certified strength and conditioning specialist and owner of AIM Athletic.
1. Protein
This one probably doesn’t come as a surprise. “Exercise—and resistance training, in particular—creates small amounts of damage to muscle fibers that the body then repairs during recovery so that you get stronger,” explains certified strength and conditioning specialist Jake Harcoff, C.S.C.S., head coach and owner of AIM Athletic. For recovery to take place, however, the body has to have access to the materials it uses to mend muscle damage. Mainly, amino acids. “Amino acids are the building blocks of protein and are building materials the body uses to repair damaged tissue and construct stronger muscle proteins,” he says.
Most research suggests that about 20 to 40 grams of high-quality protein after a workout is ideal for stimulating muscle protein synthesis and supporting recovery. “Larger individuals or those doing full-body training may benefit from amounts toward the higher end of that range,” Michels says. Over the course of the day, active individuals generally do well, aiming for about 0.7 to one gram of protein per pound of body weight, ideally distributed across meals and snacks to support ongoing muscle repair and adaptation, she adds.
Read More: Signs You Need More Protein, Plus Easy Ways To Pack It Into Your Day
Recent research shows that the anabolic window—or the period after exercise when muscles are primed for nutrient uptake—isn’t as short-lived as once believed. Still, “there is still a period after exercise when muscles are more sensitive to amino acids and insulin, meaning protein intake during that time can help support muscle protein synthesis,” according to Michels. With that, she suggests aiming to consume protein within an hour of exercise, especially if you trained fasted or didn’t eat a substantial pre-workout meal.
Supplement Spotlight: Whole foods like chicken, Greek yogurt, ground beef, and tofu can absolutely provide the protein you need after the gym has kicked your butt. That said, protein supplements offer a convenient alternative that requires very minimal preparation and refrigeration.
Protein powders usually contain 20 to 30 grams of protein per serving, making it easy to hit the recovery range intake recommended by sports nutrition experts. (They’re particularly handy if you’re someone who typically doesn’t feel hungry right away after exercising.)
Whey protein powders, derived from dairy, are a popular option among strength athletes because they are rich in the amino acid leucine, which supports muscle repair. Check out popular options like Transparent Labs Whey Protein Isolate or Optimum Nutrition Gold Standard Whey.
Plant-based options like Warrior Blend Plant and Garden of Life Sport contain a blend of pea, soy, and/or rice, or blended plant proteins, and will also support recovery.
2. BCAAs
Protein supplements, as it turns out, aren’t the only way to get your amino acid fix. Introducing: BCAAs.
BCAAs—or branched-chain amino acids—include three essential amino acids that play important roles in muscle recovery: leucine, isoleucine, and valine. “Leucine helps trigger muscle protein synthesis, while all three help provide some of the amino acids the body uses to repair muscle tissue after training,” explains Michels.
That said, BCAAs don’t contribute to your daily protein goals, so don’t consider them a swap-in for your post-workout protein. After all, they only provide three of the nine essential amino acids required for muscle protein synthesis, meaning they lack the complete amino acid profile found in whole protein sources like whey, eggs, or soy, Harcoff explains. For that reason, they’re best used in addition to—not instead of—adequate daily protein intake.
Still, BCAAs can be a useful addition to a sports supplement stack for athletes with high weekly training loads, strength or physique athletes during calorie restriction, or those completing prolonged or frequent training sessions, notes Michels.
Supplement Spotlight: Michels recommends BodyTech Elite Ultimate BCAAs, which contain the three branched-chain amino acids in the commonly used 2:1:1 ratio of leucine to isoleucine to valine. The formula also includes one gram of a fourth amino acid, glutamine. “Intense or prolonged training can temporarily lower glutamine levels, which is why high-volume athletes can benefit from having it incorporated into the formula,” she says.
3. Electrolytes
Electrolytes are minerals, including sodium, potassium, magnesium, and chloride, that help regulate fluid balance, nerve signaling, and muscle contractions. “During intense or prolonged exercise, especially in hot environments, these minerals are naturally lost through sweat,” Michels says.
While sweating is a normal and necessary part of exercise—and, in fact, a sign the body is regulating temperature effectively—when electrolyte levels drop too low, it can interfere with hydration and muscle function, says Michels. Because electrolytes and fluids are in a carefully balanced relationship, changes in electrolyte levels can lead to dehydration, muscle cramps, headaches, and fatigue. “With that, replacing them after exercise can help to restore hydration, support proper muscle function, and may reduce the likelihood of cramping or fatigue,” she says.
Supplement Spotlight: When choosing an electrolyte supplement, Michels recommends looking for products that contain minimal added sugar and a balanced electrolyte profile.
As an everyday electrolyte mix, she loves Transparent Labs Hydrate, which provides 500 milligrams of sodium and 250 milligrams of potassium per serving. “Considered middle of the road when it comes to electrolyte ratios, this is a great option for those who are unsure where to start, including those with moderate to high sweat rate, those who take part in everyday exercise or moderate to high-intensity exercise, and/or those in warm temperatures,” she says. This option is also low in carbohydrates, making it workable for those desiring a low-carb electrolyte product.
However, for athletes with a very high sweat rate and those exercising in intense temperatures, she suggests LMNT instead. This product provides 1,000 milligrams of sodium and 200 milligrams of potassium, a ratio that helps replace the electrolytes lost through heavy sweating.
4. Magnesium
Magnesium is regularly recommended for muscle recovery and performance for good reason: “It’s involved in hundreds of processes in the body, including those that support muscle contraction, relaxation, and energy production,” says Harcoff. Magnesium also supports the production of ATP, the source of energy for our cells. Ensuring adequate magnesium levels can help support energy levels during and after exercise, adds Michels.
A 2024 review in the Journal of Translational Medicine found that magnesium can help reduce muscle soreness, improve recovery, and protect against exercise-induced muscle damage. Meanwhile, earlier research suggests that active individuals with adequate magnesium levels tend to experience less post-exercise fatigue and perform better during strength tests.
Supplement Spotlight: “Magnesium is found in foods like leafy greens, nuts, seeds, and whole grains, but many athletes who are training hard, experiencing muscle soreness, or looking to optimize performance will benefit from a supplement to make sure they’re getting enough,” says Michels.
Magnesium is available in a variety of formats, but Michels suggests magnesium glycinate for recovery. (Try The Vitamin Shoppe brand Magnesium Glycinate.) Named because it bonds to the amino acid glycine, “the structure of magnesium glycinate makes it highly absorbable, which means the body can use it efficiently to support muscle function, relaxation, and recovery,” she says. It’s also well-tolerated for daily use, and rarely causes side effects, making it a convenient option for folks who train frequently and want consistent magnesium support.
For those under added stress from intense training, balancing workouts with a busy lifestyle, or struggling to recover between sessions, The Vitamin Shoppe brand Magnesium Glycinate with Ashwagandha can be a helpful alternative. “It supports not only muscle recovery but, thanks to the added adaptogen, may also help the body manage physical and mental stress that can come with demanding training schedules,” she says.
Read More: ‘Try Adaptogen Stacking’ To Truly Level Up Your Stress Support
Momentous Magnesium Malate is another sound alternative. As its name suggests, this option combines magnesium with malic acid, a compound involved in the body’s energy production pathways. The marriage of these two nutrients can be especially helpful for supporting muscle performance, reducing fatigue, and improving recovery. “It’s perfect for active people looking to support recovery while keeping their energy up,” Michels says.
5. Tart Cherry Juice
Tart cherry juice tackles post-workout inflammation faster than Bulgarian split squats grow your glutes. In general, berries have high contents of polyphenols, which help regulate exercise-induced oxidative stress and inflammation, says Michels. Tart cherries are particularly rich in these plant compounds, including ones called anthocyanins, which are well-known for their antioxidant powers.
“Several studies have found that tart cherry juice or concentrate may help reduce muscle soreness and support faster recovery following intense training or endurance events,” she says. In a 2021 review in the International Journal of Sport Nutrition and Exercise Metabolism, participants who drank tart cherry juice experienced improvements in strength and power recovery. More recently, a 2025 review published in Annals of Medicine & Surgery examined how tart cherry juice supplementation affects the recovery of muscle strength after strenuous exercise. The researchers found that participants who consumed tart cherry juice experienced greater recovery of something called maximal voluntary isometric contraction, a common measure of muscle strength, compared with those who took a placebo.
Supplement Spotlight: The recovery-boosting power of this supplement can be gained by literally drinking tart cherry juice. Options like Dynamic Health Organic Ultra Tart Cherry Health Concentrate can be taken as a wellness shot, diluted with water, or combined with seltzer or orange juice for a simple recovery mocktail. A more travel-friendly option is tart cherry capsules, like Vitamin Shoppe Freeze-Dried Tart Cherry, which can be taken before or after a particularly intense workout.
6. Turmeric
There’s another antioxidant-rich supplement known for warding off soreness: turmeric. “Turmeric contains a compound called curcumin, which has well-documented antioxidant properties that may help reduce muscle soreness and support recovery after hard training,” says Harcoff.
For a 2025 study published in the Journal of the International Society of Sports Nutrition, participants completed a workout designed to cause muscle soreness. Then, they took either a turmeric supplement or a placebo. Those who took turmeric benefited from less delayed-onset muscle soreness (DOMS) in the days following the muscle-damaging workout than those who took a placebo.
Supplement Spotlight: Michels recommends Vitamin Shoppe brand Triple Strength Turmeric, which contains 900 milligrams of turmeric and black pepper extract. “Black pepper contains piperine, which significantly improves the absorption of curcumin in the body,” explains Harcoff. Turmeric supplements can be taken daily to help manage exercise-related inflammation and support recovery, or used more strategically during periods of intense training or after especially demanding workouts.