Sep 12 • Coach’s Corner (Expert Drops)
RECOVERY Supplements: What Actually Works (and What Doesn’t)
Many of us train hard enough that soreness, fatigue, or slow recovery gets in the way at some point. You smash a tough session, feel good in the moment, and then the next day your body reminds you you’re not 20 anymore. That’s when people start reaching for powders and pills that promise to “fix” recovery.
The truth is: very few supplements actually help. Most of what the industry sells is just expensive hype. The newest research points to a small handful that are truly worth considering:
- Creatine Monohydrate – Not just for strength. A 2025 trial showed that lifters who used 5-20g day for 28 days recovered faster after hard eccentric sessions: less soreness, faster return of strength, and better range of motion. The Effects of Creatine Monohydrate Supplementation on Recovery from EIMD (2025) by Yamaguchi et al. In 40 healthy men, 28 days of creatine monohydrate significantly sped up recovery after eccentric (muscle-damaging) exercise. Improvements were measured in range of motion, maximum voluntary contraction, reduced muscle soreness and stiffness. This research also looked at inflammation-related genes and found reduced expression in those with creatine.
- Omega-3 Fatty Acids (EPA/DHA) – Known for lowering inflammation and helping joints, but here’s the underrated part: omega-3s also support brain health and mood. Studies show they can help reduce symptoms of anxiety and improve overall emotional resilience. For men balancing training, work, and life stress, this can be just as valuable as the physical recovery side. If you’re not eating fatty fish 2–3 times a week, supplementation is worth it.
- Vitamin D & Sunlight – This one is huge. Low vitamin D is linked to slower recovery, weaker immunity, and reduced training adaptation. But here’s the key: supplements should be a backup, not the foundation. Daily sunlight exposure, 10–20 minutes on skin and eyes in the morning or midday, is the most powerful way to boost vitamin D and reset your circadian rhythm for better sleep (which is recovery’s #1 tool). If your lifestyle or location keeps you indoors, then a vitamin D supplement is a smart fallback.
- Salt & Electrolytes – Training hard and sweating without replacing sodium = fatigue, cramping, and sluggish recovery. A pinch of real salt in water (or a simple electrolyte mix) can make a bigger difference than most powders you’ll see advertised.
What Doesn’t Work (and Why):
- BCAAs – If you hit daily protein, BCAAs are redundant.
- Glutamine – Doesn’t reduce soreness or speed muscle repair. Useful in clinical gut health cases, not in a healthy lifter.
- Melatonin – Yes, it can help you fall asleep faster. But here’s the catch: research shows it can actually reduce sleep quality, especially REM sleep. It’s best used occasionally (jet lag, shifting your sleep schedule) — not as a nightly “recovery booster.” For true restorative sleep, focus on light in the morning, darkness at night, and a consistent routine.
- Fancy Recovery Blends – Most are just underdosed “label candy” to look impressive, not deliver results.
And remember, supplements can fill gaps, but they’ll never replace the real foundations: quality sleep, real food, sunlight, hydration, time outdoors.
👉 Question for you: Have you noticed a difference when you dial in salt and electrolytes after training? Or do you feel recovery is more about sleep and nutrition?
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RECOVERY Supplements: What Actually Works (and What Doesn’t)
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