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4 Best Muscle Recovery Supplements

Muscle recovery is an important part of your fitness journey. Choosing the right muscle recovery supplements can improve your body’s ability to repair and build muscle. These are the daily muscle recovery supplements I take to build muscle, stay healthy and avoid injury.



 

Achieving your fitness goals is not just about working hard in the gym; it also involves effectively managing your recovery.

After over a decade of fitness training, I’ve developed a solid recovery routine. I’ve learned that sleep, proper nutrition, and supplements have reduced my muscle fatigue and improved my workouts.

Women with a foam roller, water bottle and LMNT electrolytes | muscle recovery supplements | muscle recovery supplement

I prioritize electrolytes, supplements, protein intake and mobility training. I’ve found this optimizes my muscle recovery, enhances my sleep quality, and improves my overall athletic performance.

By incorporating recovery supplements into your fitness routine, you can work smarter, recover faster, and more effectively achieve your fitness goals.

Muscle Recovery Supplements in kitchen including protein powder, ZMA capsules, muscle protein synthesis, and rest and recovery. The best post workout supplement for muscle growth | muscle recovery supplement

Are Supplements for Muscle Recovery Worth It?

Yes! I’ve personally found that a supplement routine for muscle recovery has improved my athletic performance. It’s also supported my energy levels and hydration. To optimize recovery, I take:

  1. ZMA: A combination of zinc, magnesium and vitamin B-6 that’s designed to maximize absorption and recovery from my daily exercise. Get a discount with code: NML.
  2. R&R Rest and Repair: Improves my quality of sleep, muscle recovery and supports cognitive function. Get a discount with code: NML.
  3. LMNT: An electrolyte drink mix with sodium, potassium, and magnesium. This supports fluid balance, nerve function, muscle contraction and cellular health. Get a free sample pack of LMNT with any purchase.
  4. Protein Powder: I prefer the Creamy Vanilla Egg White Protein from NOW because it’s tasty and made with clean ingredients. Protein is essential for muscle recovery as it repairs and rebuilds muscle that’s broken down through strength training. Get a discount with code: NML.

Bonus: A foam roller is a great, low cost, addition to your recovery routine. Foam rolling improves range of motion, decreases soreness, and aids in muscle recovery.

Muscle Recovery Supplements FAQs

What Is The Best Supplement For Muscle Recovery?

The best approach to muscle recovery is a holistic one that considers a combination of factors. Proper rest is really important, especially in avoiding injury. I personally take both ZMA and R&R Rest and Repair to improve my sleep quality. Replenishing electrolytes and eating enough protein are also very important in supporting muscle recovery and function.

What Helps Muscle Recover Faster?

When you lift weights, you actually break down muscle fibers. As your body repairs that muscle, it grows back even stronger. That’s why it’s so important to take your rest days – you have to allow your muscles time to properly recover so you can return to training. Good sleep, proper hydration, foam rolling, and mobility can aid your recovery.

Does Eating Protein Speed Up Muscle Recovery?

Protein is critical for recovery because it’s made up of amino acids, which act like building blocks. When you eat protein after a workout, it gives your muscles the amino acids necessary to repair and rebuild. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound (Harvard Health Publishing). 

What Helps Sore Muscles?

Your muscles need nutrients and oxygen after exercise. Active recovery exercises, stretching and foam rolling can reduce muscle soreness post exercise. Foam rolling allows built-up scar tissue in the muscles to be broken up, increases blow flood, and eliminates production of lactic acid.

Where Can I Buy High-Quality Supplements?

My muscle recovery supplements can be purchased through NOW (use discount code: NML) or through Amazon. LMNT electrolytes are only available for purchase directly through their website.

Women with the best muscle recovery supplements, including LMNT, ZMA capsules, rest and recovery and protein powder. | muscle recovery supplement

Best Muscle Recovery Supplements

1) ZMA Capsules

ZMA is a combination of zinc, magnesium and vitamin B-6 designed to maximize absorption and recovery from my daily exercise.

Zinc supports the regulation of cellular growth and tissue repair. It also helps you maintain a healthy immune system.

Magnesium is essential for the maintenance of electrolyte balance, energy production and normal neuromuscular function.

Vitamin B-6 breaks down glycogen to give the body the glucose fuel needed for physical activity.

Get a discount on all NOW products using code: NML

Stacked muscle recovery supplements in kitchen | protein powder, LMNT electrolytes, rest and recovery capsules, and ZMA capsules.

2) R&R Rest and Repair Capsules

Best muscle recovery supplement, rest and repair capsules for quality sleep and proper muscle repair.

A good night’s sleep is so important for muscle recovery and avoiding injury. R&R Rest and Repair is designed to help you fall asleep faster and enjoy a more restful night. 

This supplement also aids in muscle repair by reducing inflammation, allowing you to maintain your best athletic performance.

These capsules are also designed to repair and support cognitive function. With the right ingredients to nourish your brain, you’ll experience increased mental clarity, focus, and cognitive performance.

Get a discount on all NOW products using code: NML


3) LMNT Electrolytes

LMNT is designed to replenish essential electrolytes including sodium, potassium and magnesium. Sodium can regulate muscle contractions, potassium helps muscles contract, and magnesium aids in muscle relaxation.

LMNT’s Key Benefits:

  • Maintain steady energy 
  • Improve healthy blood pressure
  • Prevent and eliminate headaches, muscle cramps and fatigue
  • Boost performance and recovery 
  • Promote better sleep 

You lose both water and sodium when you sweat, no matter your activity level. Both need to be replaced to prevent muscle cramps and aid recovery.

Still wondering is LMNT worth it? Read this in depth review post.

woman pouring LMNT electrolyte drink mix into a water bottle | discount codes

4) Protein Powder

Image of egg white protein powder on countertop as part of best supplements for women review post

Protein is made up of essential amino acids, which act like building blocks. When you eat protein after a workout, it gives your muscles the amino acids necessary to repair and rebuild (which increases muscle mass).

I personally love the Creamy Vanilla Egg White Protein from NOW. This protein powder is tasty and made with clean ingredients.

One of my go-to high protein snacks is protein oats with milk. I add one scoop of Egg White Protein and one scoop of Collagen Peptides Powder and top it with berries.

Get a discount on all NOW products using code: NML


FDA Disclaimer
Women using a foam roller to loosen muscles | muscle recovery supplements

Bonus! Foam Roller

Foam rolling improves range of motion, aids in injury prevention and muscle repair, and increases flexibility without hampering muscle strength. Foam rolling is for everyone, whether you maintain a rigorous fitness routine or sit at a desk all day.
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