Muscle Recovery Supplements

muscle recovery supplements

You've just finished a monster leg workout and now want to get your legs on the road to recovery in order to kick start some growth. What types of supplements can you use in order to help with the recovery process.

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Personally, I want something that will help replenish key nutrients that I lost during exercise in order to get my body on the road to muscle recovery.

We all know, that the faster we can recover from exercise, the faster muscle growth can happen.

After a hard and heavy workout, your body is in a state of mass havoc. You see, most of your nutrients have been used up in order to complete a hard workout.

You're low on fuel (carbohydrates), your low on building material (protein), your low on protection (vitamins, minerals, and anti oxidants), and your low on water.

After a hard training session, the body is starting the repair and growth process of muscle tissue. It desperately needs nutrients in order to start the recovery process.

I'm sure everyone reading this page has experienced this phenomenon. You've just finished your workout. Your body is on fire, your muscles are pumped, your body is twitching, and you've just finished sweating out buckets of water. You get to the change room and your body slowly lose's that pumped feeling and you soon start to feel hot, tired and a little sore. You take a shower and BAM! Your body goes into slow mode. What to do?

Ideally, after a hard and heavy workout, you want to;

• Shuttle protein into the muscle;
• Shuttle carbs into the body;
• Top up levels of creatine;
• Top up levels of gluatmine;
• Top up levels of vitamins/minerals, and anti oxidants lost during exercise

Try and think of your muscles as sponges after you've completed a hard workout. Your muscles are pretty much depleted of nutrients and desperately want fuel. Why not fill them up since it's at this time when they can soak up everything you can give them?

Here's a list of supplements that I recommend you use for muscle recovery:

  • 40 to 50 grams of whey protein isolate;
  • 60 to 80 grams of fast acting carbohydrate such preferrably from honey (if not available try dextrose);
  • 5 to 10 grams of creatine;
  • 5 to 10 grams of glutamine;
  • Heavy duty vitamin/mineral such as Animal Vitamin Paks;
  • Anti oxidant

These are the main recovery supplements I use. I usually use a whey protein isolate right after my workouts since this type of protein goes directly to your muscles. In terms of brands, I'll use something from Prolab since they have a pretty good tasting powder. In terms of carbs, I'll use orange juice, and/or honey or dextrose. I find these work just fine. You can usually find dextrose at a bulk food store.

In terms of creatine, I'll use a mircronized creatine since it mixes a lot easier. You can generally find these anywhere - at Walmarts, local drug stores, health food stores, GNC or a bulk food store.

The same goes for glutamine. You can usually find this supplement anywhere. Simply go to your local Walmart and you'll find glutamine in the health section.

I've been using Animal Vitamin Paks for awhile now and they work great. I strongly recommend you try this pack out. It's a little harder to find this supplement. You will have to go to GNC or other health food store that specializes in body building supplements. Now, you don't have to go with Animal Paks, as long as you remember to take a quality vitamin/mineral tablet. As for an anti oxidant, you can find these at your local grocery store in the health food section.

Personally, I will try and make up a drink that has the above noted ingredients. Here's a drink you can try:

  • 1 cup low fat vanuilla yogurt
  • 2 scoops(2oz) vanilla protein powder- 40 grams protein
  • 1 tbsp honey
  • 1 ½ cup low fat or 1% milk
  • 1 cup orange juice
  • 5 grams of creatine monohydrate
  • 5 grams of glutamine

Have this drink as soon as you've finished your workout and you'll be back on the road to recovery. Now, it is very, very important to follow this drink up with a full muscle building meal, about one hour later. I'll usually have my afternoon meal with an Animal Vitamin Pak and an anti oxidant. Actually, I'll take two Animal Paks per day, once in the morning with my breakfast with an anti oxidant and once with my afternoon meal.

Remember, try and have glutamine at the following times:

  • As soon as you wake;
  • Immediately after training;
  • Upon retiring for bed.

Trust me, these are great times to take this wonderful recovery supplement.

For a complete break down for muscle recovery, go to the following page:

Muscle Recovery And Muscle Mass

All the best,


As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

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