Creatine, protein, and omega-3 have real evidence behind them for recovery — here's what each one actually does.
Recovery supplements get a lot of marketing hype, but only a handful have solid evidence behind them. Here's what's actually worth considering.
One of the most researched supplements in sports nutrition. A daily 5g dose helps replenish energy stores faster between sets and sessions, which indirectly supports recovery by letting you train at a higher output more consistently.
Muscle repair after training depends on adequate total protein intake across the day. A protein shake isn't magic — it's a convenient way to hit a daily target that's genuinely hard to reach through whole food alone on a busy schedule.
Useful for general joint and inflammation support, particularly in high-volume training blocks where joints take more repeated load.
Supplements fill gaps in an otherwise solid plan — they don't replace one.