Muscle recovery supplements can be game-changers. Think about the last time you went to the gym. You’re pushing yourself, getting an extra rep in, or trying a higher weight to set a personal best. Your muscles are pushed to their limit, leaving you feeling fatigued but satisfied with your physical performance. You know the feeling.

Fast forward a day or two, and you might be feeling a tinge of regret for adding on that extra plate. Whether you’re a long-time athlete or are just getting back into a routine, stiff and sore muscles and joints can make for an uncomfortable experience due to delayed-onset muscle soreness or DOMS. That’s where Thorne’s muscle recovery supplements step in.

What is delayed onset muscle soreness (aka DOMS)?

Although DOMS is a common occurrence for long-time athletes or individuals just getting back into a routine, the muscle tenderness isn’t any easier to deal with! 

So, what exactly causes DOMS? Micro-tears in muscle fibers occur when your body is pushed to new heights – maybe by going up in weights, adding extra reps to each set, increasing your range of motion, or just the additional strain your muscles aren’t yet conditioned to.

These tiny tears in muscles lead to an inflammatory response, as your body works to repair those muscle fibers. The body’s natural inflammatory process sends immune cells to the muscle site, helping to remove damaged and dying cells, and then relies on satellite cells that repair and rebuild muscle fibers. 

Throughout this breakdown and repair process, free radical-scavenging antioxidants like glutathione can help quench the damaging oxidative species that result from high-intensity exercise and muscle strain.* Inflammation and oxidative damage in muscles tend to bring fluid and swelling to the area (your post-workout pump, so to speak). No pain, no gain, right?

But the good news is incorporating a muscle recovery supplement into your exercise routine can help aid this process for the ultimate cellular-level self-care!

How do they work? Muscle recovery supplements help to support the body’s natural recovery processes after physical activity, muscle overuse, or even injury.* At Thorne, our products are carefully formulated with ingredients that help reduce muscle soreness, promote tissue repair, and support overall performance.* Here’s a quick rundown of how they work.

1. Replenishing key nutrients

After exercising, replacing the nutrients lost is critical to maintain lean body mass and fuel the body. Eating a protein- and carbohydrate-rich snack can be a great way to kickstart the recovery process, like the classic examples of chocolate milk or a peanut butter and jelly sandwich after a workout. Also, replenishing electrolytes lost through sweat like magnesium, sodium, potassium, calcium, and chloride helps support whole-body rehydration and healthy muscle function, which is crucial for recovery.*

2. Reducing muscle soreness

Ingredients like curcumin (from turmeric) help balance inflammatory cytokines, speeding up recovery and reducing soreness.* Especially with sore muscles and stiff joints after a serious sweat session, curcumin can help to promote flexibility of these structures and provide relief from minor aches and pains.* Antioxidant nutrients like vitamin C help to resist oxidative stress that naturally occurs during intense physical activity.*

3. Promoting tissue repair and growth

Amino acids are the building blocks of protein, and, you guessed it, muscles are made of proteins. Branched-chain and essential amino acids help maintain and build lean muscle mass and repair muscle damage.* Other formulations include intact proteins like collagen or whey, to support the recovery and repair of connective tissue and muscle fibers.*

4. Supporting energy and endurance

Beta-alanine plays an integral role in muscle health and endurance.* By helping the body produce carnosine, beta-alanine enhances the body’s ability to buffer lactic acid exercise,* a buildup of which can cause fatigue and soreness.

Creatine, another amino acid found in the muscles and brain, helps to support efficient cellular energy production, benefiting exercise capacity.* Adequate creatine levels in the body promote physical endurance, power output, and an increased work capacity of muscle, supporting overall physical performance.*

5. Supporting overall recovery

In addition to providing key nutrients for muscle repair, some muscle recovery supplements contain adaptogens, which initiate resistance to stress and improve the body’s ability to recover from physical, chemical, or biological stressors. Supporting a healthy stress response enhances the body’s ability to handle the physical strain of exercise and promotes optimal recovery processes.*

Ready to bounce back stronger after a workout? Here are our six best supplements for muscle recovery.

1. Curcumin Phytosome: For muscle/joint support*

Mitigate joint stiffness and muscle soreness with support for a balanced inflammatory response with Thorne’s Curcumin Phytosome.* As an antioxidant, curcumin helps to protect muscles against exercise-induced oxidative stress, securing its number one spot on our list of best supplements for muscle recovery.*

Want to take your recovery a step further? Then consider Thorne’s Glutathione-SR. As mentioned earlier, glutathione excels at supporting the body during physically stressful events like exercise because of its extensive antioxidant activity.*

2. RecoveryPro®: For optimal rest*

What else can you do to support the healing process and get back into your workout routine? Rest! Prioritizing healthy sleep and designating “off” days helps your body recover from physical stress to prevent burnout. Sleep is a time of full-body repair and rejuvenation, so getting adequate quantity and quality of sleep is essential for your physical performance. For a little extra help, try RecoveryPro, a delicious way to wind down in the evening and support restful sleep and muscle recovery.* 

The combination of chocolate whey protein, tryptophan, magnesium bisglycinate, and the neurotransmitter GABA featured in this muscle recovery supplement promotes muscle and mental relaxation throughout the night to maximize your rest.*

3. Super EPA: For brain, cardiovascular, and joint health*

Also, during sleep, repair and rebuilding processes in the brain run behind the scenes to strengthen neurological connections, encode memories, and support cognitive functioning to promote hand-eye coordination, balance, and the mind-to-muscle connection. This makes nutrients like omega-3 fatty acids that support brain health key components of your recovery.*

Enter Thorne’s Super EPA, one of our best supplements for brain health. Two essential omega-3 fatty acids, EPA and DHA, support a healthy heart and brain, help maintain a healthy inflammatory balance in muscles and joints, enhance mood, and promote healthy skin.* 

4. Amino Complex: For muscle repair*

As always, muscle repair and recovery begin with adequate nutritional support. Pairing healthy nutritious foods with a muscle repair supplement like Thorne’s Amino Complex can kickstart the recovery process, providing the body with the necessary amino acids to repair the muscle micro-tears caused by intense exercise.*

Amino acids are the building blocks of protein that make up muscles, tendons, hormones, and enzymes to keep your body’s systems running properly. Thorne’s Amino Complex contains all the essential amino acids – essential because your body can’t make them, so they must be consumed in the diet or via supplementation. Of the essential amino acids, branched-chain amino acids (BCAAs) in particular support muscle mass and overall muscle strength, supporting your physical performance goals.*

5. Creatine: For cellular energy*

The lemon or berry flavor options of Amino Complex pair perfectly with a serving of unflavored creatine too, another outstanding muscle recovery supplement that promotes cellular energy production and cognitive function to help you perform at your best.* Taken around the time of your exercise, these powerhouse products are mainstays for both strength and endurance athletes, helping to support an increased power output and exercise capacity.*

6. Catalyte® or Daily Electrolytes: For optimal fluid balance*

Whether you’re in the gym, moving your workout outside, or simply getting your sweat on in the sauna, try one of Thorne’s electrolyte replenishing formulas, Catalyte or Daily Electrolytes, for healthy fluid balance.* These formulas help to replenish the electrolytes lost in sweat that are essential to think, perform, and feel your best.* By restoring optimal cellular hydration, these formulas also support endurance and recovery after exercise.*

Catalyte is a lemon-lime flavored powder while Daily Electrolytes comes in convenient single-serve stick packs with three refreshing flavors (mango limeade, watermelon, and blood orange), making either option a delicious addition to your supplement plan.

The takeaway

Exercise in all forms puts some level of strain on the body. Taking care of your body now and prioritizing the use of muscle recovery supplements after exercise sets you up for a healthy future, allowing you to keep setting those personal bests as you age. Remember, performance relies on recovery!

Not sure which Thorne supplement is right for you? Check out Thorne’s entire sports performance suite and get inspired by the training stacks our partnered pro athletes use to reach their full potential. And note – all Thorne products mentioned in this article are NSF Certified for Sport®, meaning they have been tested by NSF International to ensure the absence of 300+ banned substances.