Arguably, the only thing more important than working out correctly, is recovering correctly. Immediate or short-term recovery is the most common form of recovery. This short duration of time allows the body to rebuild muscle fibers, making them stronger than they were before. Sleep is another crucial component of correct recovery. Athletes who are sleep deprived are at risk for losing aerobic endurance levels as well as decreased production of human growth hormones (HGH) — a hormone that is active during tissue repair. Workout recovery supplements also serve their own important role in the recovery process.

How can supplements help?

Long stretches in the gym at high intensity may seem like the best way to get that summer bod, but too much time in the gym can actually halt your progress. Make sure to leave some time to recover and recuperate. Workout recovery supplements help your body with this process and re-energize your body before you step foot in the gym again.

Many recently converted health nuts like to determine their progress based upon how sore they are post workout. NO BUENO. Sore muscles means it’s time to stop. Returning to the gym anything less than 90% fit is a one way ticket to injury. Thankfully these workout supplements help speed up the recovery process, getting you out of bed and back in the gym quicker. 

Botanic Choice Creatine

Creatine is every gym nut’s best friend. It helps increase your muscles’ phosphocreatine stores. Phosphocreatine helps with the formation of ATP that gets broken down to produce energy. By increasing our phosphocreatine stores, we are able to produce more ATP, fueling muscles during high-octane workouts.


L-Carnosine is fantastic for improving muscle endurance by promoting healthy aging and cellular restoration. This supplement works by helping to reduce levels of hydrogen ions (H+) from our blood plasma. Too much H+ in blood plasma causes your body to drop in pH which can lead to other health complications. L-Carnosine acts as a buffer for bodily pH, which delays the onset of fatigue. 

Whey Protein

Whey protein is a staple recovery method for the gym-goer young and old. It’s main ingredient, protein, is essential for repairing and rebuilding muscle. Whey protein is easy for the body to absorb and digest. It is best to consume immediately after a workout. 


BCAAs is short for Branched Chain Amino Acids. This supplement is very popular amongst bodybuilders. BCAAs help increase muscle growth, decrease muscle soreness, reduce exercise fatigue, and prevent muscle wasting. So not only will this help increase muscle mass, it’ll help you get back in the gym quicker and longer.


Glutamine is the most abundant amino acid in the body. Amino acids are the building blocks of proteins which are vital for muscle growth, development, and recovery. In addition to its muscular benefits, regularly supplementing Glutamine can help enhance your immune system.

How do I know which ones are for me?

It is difficult to pinpoint what exact supplements fit your gym regimen. If you are looking for supplements that contribute to muscle growth, BCAAs and Whey Protein are a good shot, though Whey is good for most fitness routines.  

If muscle longevity and endurance is more important to you, creatine or L-Carnosine may be helpful. 

Other recovery methods such as proper hydration, stretching (both before and after working out), and rest are also important for muscle growth and recovery. 

At the end of the day…

The only one who knows their body the best is you. The best thing you can do to get the most out of your workout is to understand your limits. Most injuries occur when people try to go that extra mile and push through the pain. Listen, the pain is your body’s way of telling you, “Please can we stop doing this.” So listen most importantly, listen to your body…and your doctor. Always consult your physician before adding supplements to your wellness regime and even increasing fitness routine intensity.

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