People shopping for recovery supplements usually look at protein, amino acids such as EAAs, BCAAs and glutamine, and casein for the evening. We explain what each contains and where the evidence is limited. Refuelling with food, drinking enough and sleeping well do most of the work.
Amino acids & recovery · Protein powder · EAAs · Glutamine · Recovery blends · Casein & overnight
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What helps you recover after a workout?
Food and fluid matter most. The British Dietetic Association advises starting to replenish your carbohydrate stores (glycogen) immediately with a high carbohydrate snack or meal, rehydrating, and spreading protein evenly through the day. It also recommends at least five portions of fruit and vegetables a day, and says these can easily be part of recovery snacks and meals.
Do protein and amino acids help recovery?
No supplement has an authorised recovery claim. Protein has the authorised claim "Protein contributes to the maintenance of muscle mass", where a product is at least a source of protein. The ISSN suggests 20 to 40g of protein per serving, every 3 to 4 hours. Browse protein powder.
EAAs (essential amino acids) and BCAAs are parts of protein, and a complete protein already contains them. Glutamine has no authorised health claim, so we make no recovery claims for it. Casein is a milk protein that some people have in the evening.
Is magnesium good for muscle recovery?
Magnesium has the authorised claim "Magnesium contributes to normal muscle function", where a product is at least a source of magnesium (GB register of authorised health claims). That isn't a recovery claim.
Magnesium is found in foods such as spinach, nuts and wholemeal bread, and the NHS says having 400mg or less a day of magnesium from supplements is unlikely to cause any harm. Browse magnesium.
We sell the products on this page. That's our commercial interest, and it's why we show the evidence alongside them. This page is general information for adults, not personalised medical advice. Food supplements should not replace a varied, balanced diet.
Written by Andy Arshad, SupplementHQ. Last reviewed 11 October 2026.