Best Supplements to Aide in Recovery and Performance of Muscle Tissue

By Dr. Carmen Jansante, PT, DPT, CSCS | Undefeated Physical Therapy and Performance

Disclaimer

Before we dive in, I want to make one thing clear:

This article is for educational purposes only and is not intended to diagnose or treat any nutritional deficiencies or medical conditions.

As a licensed physical therapist in Pennsylvania, I’m permitted to provide general health and wellness guidance related to nutrition, performance, and recovery. However, I do not treat or manage medical conditions such as diabetes or kidney disease — that’s the role of a registered dietitian or licensed nutritionist.

If you need an individualized meal plan or have a medical condition, please consult with a qualified nutrition professional. My goal here is to help athletes understand how nutrition impacts the musculoskeletal system, how protein supports muscle repair, and how whole foods can enhance performance and recovery.

Whole Foods First

Before we talk about supplements, it’s important to emphasize this:

Whole foods should always come first.

Supplements are exactly what their name implies — they’re meant to supplement your diet, not replace it. Nutrients are always more bioavailable when they come from their natural source.

For example, I’d rather see someone get protein from lean ground beef, pasture-raised chicken, or fatty fish than rely solely on a powder. Supplements can help fill gaps, but real food should always be the foundation.

1. Protein

Protein is the cornerstone of muscle recovery and repair. It’s what your body uses to build, rebuild, and maintain muscle tissue — especially if you’re recovering from an injury.

A general guideline for active individuals or those rehabbing from injury is 1.2 to 2.5 grams of protein per kilogram of body weight per day, depending on training and recovery needs.

If you’re using a protein powder, look for grass-fed sources. Personally, I’ve used Equip Foods Prime Protein, which works well for my body — but everyone’s digestion and tolerance are different.

There are several types of protein powders:

• Whey protein – fast-digesting, derived from milk

• Casein protein – slower-digesting, also from milk If you tolerate dairy well, both can be great options.

2. Omega-3 Fatty Acids (EPA + DHA)

Omega-3s help reduce inflammation and support tissue healing. Studies suggest 2–3 grams per day of combined EPA and DHA can aid recovery.

These fats are found naturally in salmon, sardines, mackerel, and other fatty fish, but supplementation with a high-quality fish oil or krill oil can be beneficial — especially for athletes who don’t regularly eat seafood.

3. Collagen Peptides

Collagen supports connective tissue, which includes muscle fascia, tendons, ligaments, skin, and even bone. Supplementing with 5–15 grams per day can help promote healing and improve joint health.

Collagen works best when taken with vitamin C, which helps with collagen synthesis. I personally prefer grass-fed collagen sources such as those from Equip Foods.

4. Vitamin D3 + K2

Vitamin D plays a major role in tissue healing, hormone balance, and immune function. Unfortunately, most people don’t get enough sunlight to maintain healthy levels.

Aim for 1,000–2,000 IU of Vitamin D3 daily, ideally paired with Vitamin K2 for better absorption and calcium regulation.

If you’re unsure of your vitamin D status, ask your provider for a blood test (Vitamin D25-Hydroxy) to check your levels before supplementing.

5. Creatine Monohydrate

Creatine is one of the most studied and effective supplements for both performance and recovery.

It helps restore cellular energy (ATP), reduces muscle damage, and supports neuromuscular and bone tissue healing. It’s not just for size and strength — it’s highly beneficial during rehab and recovery as well.

Typical dosing:

• Loading phase (optional): 20 g/day for 5–7 days

• Maintenance: 3–5 g/day thereafter

Stick with creatine monohydrate — it’s the most researched and effective form.

6. Sodium (Electrolyte Balance)

Sodium often gets a bad reputation, but it’s vital for muscle function and hydration, especially for athletes who sweat heavily.

Low sodium can contribute to muscle cramps, fatigue, and decreased performance. Studies show that even 20–30 minutes into exercise, sodium loss can contribute to an early onset of fatigue.

Choose natural sources such as sea salt or Redmond Real Salt or Baja Gold Salt, rather than refined iodized salt.

Final Thoughts

Recovery isn’t just what happens in the weight room — it’s also influenced by what you eat, how you sleep, and how you manage stress. Supplements can provide that extra 1% of performance and recovery, but they’re most effective when built on a foundation of whole foods, proper training, and consistent recovery habits.

Always consult your healthcare provider or a licensed nutrition professional before starting new supplements, especially if you have underlying medical conditions.