Recovery is just as important as your workout. While training breaks down muscle fibres, it’s during recovery that your body rebuilds, strengthens, and adapts. Nutrition, rest, and hydration all play their part, but the right supplements can give your recovery an extra edge. With so many options out there, it can be hard to know what really makes a difference. That’s why we’ve pulled together our top tips from leading experts over the past year, taking a deep dive into recovery supplements to share their insights on how to get the most out of your post-workout routine.

Protein – The Building Block

Protein is the cornerstone of recovery. After training, your muscles need amino acids to repair and grow stronger, and consuming protein within 30 minutes of your workout can make a big impact. Whey protein is a classic choice for its fast absorption, while plant-based options like pea or soy protein work just as well for those following a vegan diet.

Earlier this year, Third Space welcomed Clarissa Lenherr, Lead Nutritionist at Healf, to our Summer Nutrition Lab for a deep dive into the truth about supplements. Speaking on the topic, Clarissa explained: “When used appropriately, protein powders can be a convenient way to hit your protein targets, especially for people with busy lifestyles or higher needs.” She also highlighted creatine monohydrate as one of the most well-researched supplements for supporting strength and performance.

Magnesium – For Rest and Repair

Often overlooked, magnesium is vital for muscle function, energy production, and reducing cramps. Intense exercise can deplete your magnesium levels, leading to fatigue and soreness, so replenishing through foods like nuts, leafy greens, or supplements is key for recovery. Rachel Butcher, Head of Nutrition at Third Space, explains that magnesium supports relaxation and quality sleep, both essential for optimal recovery. Supplementing before bed can help reduce muscle cramps and improve deep sleep, the body’s most important recovery window. The form of magnesium you choose matters too: Magnesium Glycinate is best for sleep and muscle relaxation as it’s well absorbed and gentle on the stomach, while Magnesium Citrate supports digestion and absorption but may have a laxative effect, so it’s best avoided right before bed. To explore the full benefits of magnesium and its role in improving recovery and sleep quality, read Unlock Deep Sleep and Restful Nights With Magnesium.

Omega-3 Fatty Acids – Reduce Inflammation 

Butcher, highlights that omega-3 fatty acids found in oily fishlike salmon and mackerel or in supplement form play a key role in reducing inflammation, easing joint stiffness, and supporting recovery after intense training. Known for their anti-inflammatory benefits, omega-3s (EPA and DHA) can help lower post-exercise soreness, improve joint health, and even support heart function. For optimal recovery, aim for 1–3g daily from high-quality fish oil or algae-based supplements.

Jenna Hope, a leading nutritionist in the supplement space, shares her expert advice on the benefits of Omega-3s in Supplements 101: Separating Fact from Fiction. Speaking on the topic, Jenna explains: “Omega-3 and Vitamin B12 are also supplements I recommend for plant-based diets, as these nutrients are more challenging to obtain and play important roles in supporting energy production, brain function and joint health.”

BCAAs – Boost Muscle Repair 

Branched-Chain Amino Acids (BCAAs) like leucine, isoleucine and valine are key players in muscle recovery. They can help reduce delayed-onset muscle soreness (DOMS) and preserve lean muscle, especially during periods of intense training or calorie restriction. Butcher, explains: “BCAAs can be particularly beneficial during heavy training blocks or when your energy intake is lower. They help support muscle repair, reduce fatigue and maintain performance – especially if you’re training multiple times a week.”

Here At Third Space 

At Third Space, we believe recovery is where progress truly happens. Our expert trainers and nutritionists can help tailor a supplement routine that fits your goals, whether you’re building strength, improving endurance, or simply supporting your overall wellbeing. Combined with good nutrition, rest, and movement, the right supplements can help you feel stronger, recover faster, and perform at your best, every time you train.

If you’re unsure about where your diet may be lacking or which supplements could support your health, consider booking a 1:1 consultation through our nutrition page for personalised guidance tailored to your individual needs.