The 5 Best Post Workout Supplements For Faster Recovery

Written by Angie Arriesgado
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Happy hormones are released and stress hormones are suppressed during physical exercise. But all the lifting, running, and moving around will eventually make you feel exhausted. This blog post reviews some of the best post workout supplements to help you recover faster.

Best post workout supplement for joint pain: Glucosamine Complex

It’s not true at all that only older people have joint pain. The modern sedentary lifestyle has led to a massive increase in overweight and obese individuals, including youngsters. According to the World Health Organization, over 1.9 billion adults were overweight in 2016. Approximately 35% of them were obese (1).

Picture of someone holding glucosamine

Unfortunately, the excess weight can be hard on the joints, especially the hip and knee joints. If weight isn’t managed, there’s a high risk of developing osteoarthritis, diabetes, heart disease, and many other health problems.

Working out to lose weight is a step in the right direction. And taking our Glucosamine Complex may bring you closer to your weight loss goals. This product features 8 ingredients known for their anti-inflammatory and joint health benefits.  

Here’s what’s in every 3-capsule serving of our Glucosamine Complex:

* 1500mg Glucosamine – this amino sugar may help produce and maintain cartilage, the connective tissue that protects joints against impact. It may also support the structure and function of joints (2).

* 200mg Boswellia – a popular Ayurvedic herb that may provide pain relief to tired joints (3).

* 150mg Chondroitin – a building block of cartilage. This compound may help preserve cartilage and help with osteoarthritis management (4).

* 150mg Turmeric – this is known as the “golden spice” in Ayurveda. It’s well-known for its anti-inflammatory benefits (5).

* 25mg each of Quercetin, Methionine, MSM, and Bromelain – these ingredients have also been shown to have anti-inflammatory and pain-relieving benefits (6, 7, 8, 9).

Best supplement for sore and stiff muscles: Omega-3 Fish Oil

Omega-3 fatty acids offer a wide range of health benefits, especially the two fatty acids called DHA and EPA. Both are found naturally in fatty fish.

can omega 3 fish oil help with arthritis

Even the FDA recommends eating at least 8 ounces of fish per week. Doing so may help you enjoy the full range of nutrients found in fish, including Omega-3 (10).

On the post-workout front, Omega-3 fish oil may help reduce stress levels, reduce body fat, and increase lean muscle mass (11). It may also help reduce DOMS or delayed-onset muscle soreness, a condition usually caused by muscle overuse.

Fortunately, studies show Omega-3 may help reduce pain and inflammation by increasing blood flow to the damaged muscles (12).

Taking Omega-3 fish oil when working out may have a positive effect on muscle mass and strength. There are a number of studies on this subject, but the most notable one looked at the effects of Omega-3 on athletes. After taking 1.1 grams of Omega-3 for 21 days, the athletes showed significant improvements in muscular gains, strength, and function (13).

For best results, take our Ultra Pure Omega-3 when you’re snacking on something healthy (preferably with a bit of fat to help with absorption).

Each serving contains 2,250mg of Omega-3 fatty acids. We use superior triglyceride fish oil, not the cheaper ethyl ester form. This is how you know you’re getting the very best quality fish oil!

Best supplement for post-workout inflammation: Curcumin Phytosome

Curcumin is turmeric’s most potent compound. It’s known for its anti-inflammatory, antioxidant, and pain-relieving properties since ancient times.

Picture of curcumin phytosome

Taking Curcumin after exercising may therefore help reduce inflammation and support faster recovery.  

In one study, participants who took this compound reported lower muscle pain and inflammation. Curcumin also helped reduce lactate accumulation and even improved DOMS symptoms (14).

However, the problem with ordinary Curcumin is that the body doesn’t absorb it very well. If you want to experience its post-workout benefits, choose a bioavailable form.

Our Curcumin Phytosome is the perfect example of bioavailable curcumin. It comes in two dosages – 250mg and 500mg.

We use Meriva’s patented formulation, which is 2900% better absorbed than ordinary Curcumin!

Studies on Meriva Curcumin showed amazing results, especially for osteoarthritis patients. For instance, Meriva Curcumin significantly reduced pain and stiffness. It also helped patients walk longer distances than before (15).

Best post-workout supplements for skin and muscle health: Collagen + Vitamin C

Collagen is made up of various amino acids, the building blocks of protein. While collagen isn’t considered a complete protein (it lacks the essential amino acid, tryptophan), it does contribute to faster muscle recovery after strenuous exercise (16).

take collagen with vitamin c after working out

Taking collagen after resistance exercises may also help improve muscle mass and body composition (17).

There are better options than collagen if you want to bulk up like Arnold Schwarzenegger. But if you want a supplement that can help you recover faster post-workout and make your skin, hair, and nails healthy, then collagen is the right choice!

For best results, take our Collagen Peptides supplement. Unlike full-length native collagen, our Collagen Peptides are readily bioavailable.

When you take our collagen, the body can use it right away (no further biochemical conversions needed). It’s flavor-neutral and also really easy to take. Just take a scoop and add it to your favorite post-workout drink!  

Additionally, it’s important to take collagen with vitamin C. This vitamin is a cofactor in collagen formation, meaning the body can’t produce collagen without vitamin C.

The best source of vitamin C is fruits and veggies. But if you’re not getting enough of this vitamin from your diet, consider supplementing with our Liposomal Vitamin C.

Unlike ordinary ascorbic acid supplements, our Liposomal Vitamin C offers superior absorption rates. Our product may help you benefit from everything this essential vitamin has to offer!

Best post workout supplement for relaxation: MagEnhance

It’s not at all uncommon to experience muscle cramps or spasms while working out. They can be unpredictable and very painful. One moment you’re lifting weights or running on the treadmill. And the next you’re down on the ground writhing in pain, your muscles literally tightened into a knot. The pain may last several minutes and the area may continue to feel tender hours later! 

The two main culprits behind workout cramps are muscular fatigue and electrolyte imbalance (18). While muscular fatigue is somewhat preventable, monitoring electrolyte levels is more difficult.

However, there is one important electrolyte or mineral that’s been studied for decades that can help prevent and relieve muscle aches and spasms. This mineral is Magnesium.

Magnesium is involved in over 600 biochemical reactions in the body, including transmitting signals between cells in our spinal cord and muscles, allowing us to move. Low levels of magnesium in the body can contribute directly to muscle spasms (19).

Fortunately, taking our MagEnhance Triple Magnesium Complex can help increase your body’s magnesium levels. Each serving of MagEnhance contains 3 types of magnesium:

  • 690mg of Magnesium Glycinate, the most bioavailable form of magnesium that can help raise body magnesium levels. This helps support normal muscle function, including exercise recovery and performance!
  • 630mg of Magnesium Taurate, this is the form that helps calms nerves and helps with sleep. It’s great for when you’re having trouble sleeping when you exercise too close to bedtime.
  • 1000mg of Magnesium L-Threonate, this is the only form that can cross the blood-brain barrier and increase brain magnesium levels. This helps with learning, memory, and optimal brain health.

Final thoughts

The best post workout supplements featured in this article may help reduce soreness and fatigue, improve muscle recovery, and help your body refuel. Remember to drink lots of water, eat a healthy diet, and get enough sleep at night to recover faster and eventually reach your workout goals!

References

(1) Obesity and overweight, taken from: https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight

(2) Williams C, Ampat G. Glucosamine Sulfate. [Updated 2023 Jul 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-.

(3) Yu, G., Xiang, W., Zhang, T. et al. Effectiveness of Boswellia and Boswellia extract for osteoarthritis patients: a systematic review and meta-analysis. BMC Complement Med Ther 20, 225 (2020).

(4) Singh JA, Noorbaloochi S, MacDonald R, Maxwell LJ. Chondroitin for osteoarthritis. Cochrane Database Syst Rev. 2015;1(1):CD005614. Published 2015 Jan 28. doi:10.1002/14651858.CD005614.pub2

(5) Prasad S, Aggarwal BB. Turmeric, the Golden Spice: From Traditional Medicine to Modern Medicine. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 13. 

(6) Therapeutic Potential of Quercetin: New Insights and Perspectives for Human Health, Bahare Salehi, Laura Machin, Lianet Monzote et al. ACS Omega 2020, 5, 20, 11849–11872

(7) Methionyl-Methionine Exerts Anti-Inflammatory Effects through the JAK2-STAT5-NF-κB and MAPK Signaling Pathways in Bovine Mammary Epithelial Cells, Wei Lan, Zhen Wang, Jianxin Liu, and Hongyun Liu, J. Agric. Food Chem. 2020, 68, 47, 13742–13750

(8) Usha PR, Naidu MU. Randomised, Double-Blind, Parallel, Placebo-Controlled Study of Oral Glucosamine, Methylsulfonylmethane and their Combination in Osteoarthritis. Clin Drug Investig. 2004;24(6):353-363. doi:10.2165/00044011-200424060-00005

(9) Pavan R, Jain S, Shraddha, Kumar A. Properties and therapeutic application of bromelain: a review. Biotechnol Res Int. 2012;2012:976203. doi:10.1155/2012/976203

(10) Questions & Answers from the FDA/EPA Advice about Eating Fish for Those Who Might Become or Are Pregnant or Breastfeeding and Children Ages 1 to 11 Years, taken from: https://www.fda.gov/food/consumers/questions-answers-fdaepa-advice-about-eating-fish-those-who-might-become-or-are-pregnant-or#:~:text=The%20Dietary%20Guidelines%20for%20Americans%20recommends%20at%20least%208%20ounces,that%20are%20lower%20in%20mercury.

(11) Noreen, E.E., Sass, M.J., Crowe, M.L. et al. Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults. J Int Soc Sports Nutr 7, 31 (2010).

(12) Tartibian B, Maleki BH, Abbasi A. The effects of ingestion of omega-3 fatty acids on perceived pain and external symptoms of delayed onset muscle soreness in untrained men. Clin J Sport Med. 2009;19(2):115-119. doi:10.1097/JSM.0b013e31819b51b3

(13) Lewis EJ, Radonic PW, Wolever TM, Wells GD. 21 days of mammalian omega-3 fatty acid supplementation improves aspects of neuromuscular function and performance in male athletes compared to olive oil placebo. J Int Soc Sports Nutr. 2015;12:28. Published 2015 Jun 18. doi:10.1186/s12970-015-0089-4

(14) Curcumin Improves Delayed Onset Muscle Soreness and Postexercise Lactate Accumulation, Alistair R. Mallard et al. Pages 531-542 | Published online: 24 Jul 2020

(15) Belcaro G, Cesarone MR, Dugall M, et al. Efficacy and safety of Meriva®, a curcumin-phosphatidylcholine complex, during extended administration in osteoarthritis patients. Altern Med Rev. 2010;15(4):337-344.

(16) Clifford, T., Ventress, M., Allerton, D.M. et al. The effects of collagen peptides on muscle damage, inflammation and bone turnover following exercise: a randomized, controlled trial. Amino Acids 51, 691–704 (2019).

(17) Prolonged Collagen Peptide Supplementation and Resistance Exercise Training Affects Body Composition in Recreationally Active Men, Marius Kirmse, Vanessa Oertzen-Hagemann et al. Nutrients 2019, 11(5), 1154

(18) Muscle Cramping During Exercise: Causes, Solutions, and Questions Remaining, Ronald J. Maughan and Susan M. Shirreffs, Sports Med. 2019; 49(Suppl 2): 115–124.

(19) Muscle cramps and magnesium deficiency: case reports. D. L. Bilbey and V. M. Prabhakaran, Can Fam Physician. 1996 Jul; 42: 1348–1351.