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Best Ingredients to Reduce Inflammation, Improve Recovery

You just stepped out of the weight room; your muscles are fatigued and your body is spent. Now comes time for arguably one of the most important aspects of fitness: recovery. The nutrients you ingest following a workout can have a dramatic impact on your rate and success of recovery. It’s the difference between ditching soreness and conquering your next workout, and needing to push your workouts back a day or two.

Let’s take a look at the best ingredients to help you reduce inflammation, improve recovery, and achieve success.


Considered one of the most essential minerals for the human diet, magnesium plays a role in over 300 bodily processes; not the least of which is recovery. Studies show that magnesium might help to stave off inflammation-based diseases such as cardiovascular disease, diabetes, and arthritis.

Taken as a recovery supplement, magnesium can help to promote healthy sleep and trigger recovery growth hormones.


The classic creatine monohydrate is converted into adenosine triphosphate (ATP) and provides working muscles with fuel during workouts. While some studies are conflicting, in general it appears that creatine is an excellent pre, intra, or post-workout supplement for energy as well as recovery.

Whey Protein

Nothing says muscle repair and growth quite like whey protein. Used as a part of a well-structured resistance training program, whey protein has been shown to trigger protein synthesis, stimulate the production of recovery growth hormones, and promote muscle repair and lean tissue growth.

Using a whey protein blend might offer better results as different types of protein offer difference digestion speeds. This means that you’ll be receiving muscle building amino acids over the course of several hours, and not just all at once.


Is there anything zinc can’t handle? It’s great for colds, fantastic at supporting cognitive health, and it’s also a powerful anti-inflammatory. It’s no coincidence that it’s used in sports recovery supplements. Zinc has been shown to reverse oxidative damage caused by environmental stressors. What’s more, zinc is also a proven sleep enhancer, helping you get to sleep and stay asleep naturally.


Last but not least, we have branched chain amino acids. The very building blocks of muscle tissue, BCAAs are comprised of leucine, iso-leucine, and valine; all scientifically proven ingredients to support protein synthesis, promote muscle repair, and reduce inflammation while enhancing recovery. Taken before, during, or after a workout, BCAAs can help you achieve better results while protecting you from over-training and tissue breakdown.

Which Ingredients Do You Use to Support Recovery?

Have you tried using any of the ingredients on the list? If so, did you notice a difference in how quickly you bounced back into the gym? Let us know in the comments below!