Recovery doesn’t just happen when you stop training. It's a 24/7 process that includes rest, quality nutrition, and proper supplementation.
Whether you’re focused on building strength, muscle, or cutting down on your weight or mile time, the right supplements can help you. When you give your body the right support, it can help amplify your results.
Here’s your cheat sheet for the most research-backed recovery supplements to add to your stack. By selecting a small number of supplements that move the needle, you can see past the hype of the hundreds of options.
1) Protein Powder
Let’s start with the obvious. If you're training hard, you need to be hitting your protein goals. Protein is the raw material your body uses to repair and build muscle tissue. If you’re falling short, you’re recovery will face the consequence.
Research has shown that many Americans don't the optimal amounts of protein.
Protein is not just for serious lifters, either. It’s key for bone density, maintaining muscle mass, and supporting metabolic health.
We cover this research more in this article on protein for recovery.
There’s nothing magical about protein powder compared to other protein sources. But a high-quality protein powder makes it easier to hit your daily needs without always relying on whole food sources.
All Kaged protein powders are…
- Banned-Substance Tested
- Protein Content-Verified
- Ultra-filtered, with 100% isolate
- Great-tasting, backed by our 60-day money-back guarantee.
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2) Creatine
Creatine is often associated with strength and power. But its benefits go far beyond just helping you lift heavier.
Creatine helps your muscles make and recycle ATP, the body's energy currency. This not only boosts performance but also improves recovery between sets and between workouts.*
If you’re not taking creatine yet, and you still have concerns or questions, check out our article on creatine for beginners.
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3) (The Right) Pre-Workout
It’s true, many pre-workouts will do little, if anything, to support recovery.
But we have pre-workout high on this list because the right pre-workout can check off a lot of recovery boxes at once.
Of course, it’s all about what’s in the formula.
We have many pre-workouts for different goals, but our original Kaged Pre-Workout and our more intense Pre-Workout Elite deliver the highest doses of classic recovery ingredients.
L-Citrulline
All Kaged Pre-Workouts included research-backed doses of plant-based L-citrulline (never citrulline malate.) By supporting blood flow to the muscle, L-Citrulline supports recovery in a few ways.
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Improved Nutrient Delivery*
Increased blood flow to your muscle tissues, which equals better nutrient delivery.
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Reduced Muscle Fatigue*
Improving blood flow may also reduce the buildup of ammonia. This plays a factor in us “giving in” during a tough set. By reducing this buildup, citrulline may reduce muscle fatigue.*
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May Reduce Muscle Soreness*
Soreness is a part of training. However, excessive soreness can impair recovery, performance, and dissuade you from training hard the next time. By supporting nutrient delivery and blood flow, L-citrulline may help reduce muscle soreness.
For more on L-citrulline, check out our complete guide to L-citrulline supplementation.
BCAAs
Branched-Chain Amino Acids (BCAAs), leucine, isoleucine, and valine, are essential for muscle protein synthesis. Supplementing with BCAAs can help reduce muscle soreness, support recovery, and prevent muscle breakdown, especially when training fasted or in a calorie deficit.*
Look for a Pre That Does It All
Your pre-workout should not just hype you up with caffeine. It should support clean energy, pumps, strength, power, and yes, recovery.
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4) L-Citrulline
If you don’t want a pre-workout or if you want to customize your L-citrulline dose, you can get pure L-citrulline and add it to your stack.
Check out this article why L-Citrulline is superior to Citrulline malate.
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5) BCAAs
The same goes for BCAAs. Whether you want to customize your dose, or make sure your around-the-workout drink has what it needs, you can pick up Kaged unflavored BCAA powder.
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6) Omega-3s
Training creates inflammation in the body. That’s part of how we adapt and grow. But chronic or excessive inflammation can slow your recovery and even raise your risk of injury.
Enter omega-3 fatty acids.
Omega-3s like EPA and DHA have been shown to reduce exercise-induced inflammation and support joint health.* They’re also linked to cognitive support.
If your diet lacks fatty fish, supplementing with a high-quality fish oil is one of the simplest ways to improve your recovery stack.
But not all omega-3 supplements are created equal. If fact, many fish oil supplements are hiding a lot. In contrast, Kaged Omega-3 uses a high-absorption form and an effective dose from wild-caught fish.
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7) (The Right) Multivitamin
Your body needs more than just protein and calories. It needs a wide spectrum of micronutrients too.
But like pre-workouts, there’s a wide range of quality when it comes to multivitamins.
That’s why we formulated the Kaged Multivitamin with vitamins and minerals from whole-food sources, making it easier for your body to absorb and utilize them.
Like protein, if you’re getting what you need from your diet, this is not necessary. But it is a form of nutritional insurance.*
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You don’t need a pharmacy in your pantry to support recovery. With just a few smart additions to your routine, you can support muscle repair, reduce soreness, and bounce back faster between sessions.
Here’s how a simple recovery stack might look:
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After your workout or between meals: Mix up a protein shake or protein smoothie. Add creatine to your smoothie.
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Daily: Omega-3s and, if you’re not hitting your vegetable quota, Kaged Multivitamin
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Before or during workouts: Sip on a pre-workout or custom drink that includes L-citrulline and BCAAs
It’s not about doing more. It’s about doing what works.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
