Supplementation for Optimal Recovery Blog Banner
Recovery doesn’t always get the same attention as training. We love the sweat, the grind, the endorphin hit we get when we train. But the truth is, recovery is where the magic happens. It’s when muscles rebuild, adapt and come back stronger. If recovery is poor or rushed, we risk stagnation, fatigue, or worse, injury.
That’s why so many of us chase faster recovery. Whether it’s to train harder tomorrow, perform better at the weekend or simply feel less like we’ve been hit by a bus after leg day, quicker recovery means more progress, more consistently.
It’s no surprise then that the supplement market is flooded with products claiming to speed things up. There’s everything from amino acids to antioxidants, drinks to pills, powders to potions. If you’ve ever taken a nutrition coach course, you’ll know that evidence-based supplementation is a key part of the recovery conversation. But which of them actually work?
Let’s take a look at some of the most talked-about supplements for recovery, using the latest research published in 2025. We’ll focus on:
First up is Coenzyme Q10, often just called CoQ10. This antioxidant is naturally found in the body and helps produce energy in cells. But it’s also been linked to reduced oxidative stress and inflammation, two key players in post-exercise muscle damage.
A recent study by Thar et al. (2025) explored the effects of post-workout supplementation with CoQ10 and sports drinks in both normal-weight and overweight males. In a crossover design, participants performed resistance and fatiguing cycling exercises, then took either a placebo, CoQ10 (300mg), or a sports drink. They repeated the same exercise about one hour later and were monitored for performance and recovery markers, including urinary biomarkers and delayed onset muscle soreness (DOMS).
What did they find? CoQ10 and the sports drink significantly improved resistance exercise volume and increased critical power in the normal-weight group. More impressively, CoQ10 reduced DOMS and lowered urinary creatinine and potassium, markers of muscle damage, across all participants.
The takeaway: CoQ10 shows solid potential for both enhancing performance and speeding up recovery, regardless of body size. Its antioxidant action might be doing a lot of the heavy lifting here.
Tip: If your client is struggling with soreness post-leg day or hits a wall during back-to-back sessions, CoQ10 could be worth exploring, especially for those with a heavier training load or slower recovery times.
Dosage & Timing: The study used 300mg of CoQ10 in ubiquinol form, taken within 10 minutes post-workout. Always check with a health professional before use, especially if your client is on medication.
Hydrogen-rich water might sound like something from a sci-fi film, but the theory is simple: infusing water with molecular hydrogen (H₂) could reduce oxidative stress and inflammation.
A 2024 study published in Frontiers in Sports and Active Living looked at HRW’s impact on recovery in elite fin swimmers. Participants supplemented for four days and then underwent intense training.
What did they find? The HRW group had reduced blood creatine kinase, a marker of muscle damage, reported less soreness and even performed better on a countermovement jump test 12 hours post-training.
The takeaway: For elite or very active individuals, HRW could offer recovery benefits. But this isn’t your average hydration strategy. It’s niche and not yet mainstream. Still, it is promising.
Tip: HRW isn’t essential for the average gym-goer, but if you’re working with high-level athletes doing multiple sessions a day, it might be a useful edge, especially when recovery time is short.
Dosage & Timing: Participants consumed HRW daily for four days leading up to intense training. While no exact volume was specified in the summary, most protocols use around 500–1000ml per day. Availability may vary depending on region.
BCAAs, including leucine, isoleucine and valine, have been the go-to recovery supplement for years. They’re said to reduce muscle breakdown and soreness and aid recovery. But do they live up to it?
A 2025 study published in the American Journal of Health Promotion tested BCAA supplementation after resistance training. The researchers compared a BCAA group to a placebo group, looking mainly at muscle soreness scores over the following 48 hours.
What did they find? The BCAA group had significantly lower muscle soreness scores 48 hours post-training.
The takeaway: While not revolutionary, BCAAs still appear to have a role in recovery, particularly in managing soreness. Whether they’re essential, though, is still up for debate, especially if you’re already hitting your daily protein needs.
Tip: If your client’s protein intake is spot-on, BCAAs probably aren’t doing much. But for those with low appetite post-training or who struggle to get enough protein, they might help take the edge off soreness.
Dosage & Timing: In the study, BCAAs were taken post-workout, though the exact dose wasn’t specified. Typical effective doses range from 5–10g. Best taken around training sessions if dietary protein is low.
Yep, good old bicarb. Best known for kitchen use and stomach settling, sodium bicarbonate has become a hot topic in sports science for its role in buffering acidity during high-intensity efforts.
A 2025 review in the European Journal of Applied Physiology highlighted how sodium bicarbonate can aid recovery between repeated high-intensity bouts. It helps the body manage the acidic by-products of intense exercise, which could mean less fatigue and quicker recovery between sessions.
What did they find? Supplementing before high-intensity efforts improved performance and allowed for better recovery in subsequent efforts. There were side effects though. Some participants experienced bloating and gastrointestinal distress.
The takeaway: It’s not for everyone, but sodium bicarbonate can genuinely support recovery in high-intensity training. Just maybe don’t try it before a big night out or your gym’s busiest hour.
Tip: This isn’t one for general use, but if you coach competitive athletes involved in short bursts of intense activity. like CrossFitters or sprinters, it could be worth experimenting with. Just start with low doses and watch for GI complaints.
Dosage & Timing: Most studies use around 0.2 to 0.3g per kg of bodyweight, taken 60–90 minutes before high-intensity exercise. Side effects are common, so starting with a smaller dose is recommended.
Here’s the thing: not all supplements are created equal. Based on current evidence:
In summary:
| Supplement | Mechanism | Recovery Benefit | Evidence Strength | Side Effects/Risks |
|---|---|---|---|---|
| CoQ10 | Antioxidant action; reduces oxidative stress and inflammation | Reduces DOMS and muscle damage markers; improves exercise volume | Strong (2025 crossover study in normal and overweight males) | Generally safe; rare mild GI issues |
| Hydrogen-Rich Water (HRW) | Reduces oxidative stress via molecular hydrogen | Decreases soreness and CK levels; improves power recovery | Moderate (2024 study in elite athletes) | Limited availability; needs more long-term data |
| BCAAs | Provides amino acids for muscle repair and reduces muscle breakdown | Reduces muscle soreness post-resistance training | Moderate (2025 controlled trial) | May not be necessary with adequate dietary protein |
| Sodium Bicarbonate | Buffers lactic acid and delays fatigue by stabilising pH | Supports short-term high-intensity recovery and performance | Moderate (2025 review study) | GI distress (bloating, cramping) common at high doses |
Of course, research is ongoing, and what works in the lab may not always work for everyone in real life. That’s why fitness and nutrition coaches should keep an eye on the latest findings and remain critical of trends and claims.
Recovery matters. It’s when you get better, stronger, faster. And if the right supplement can help that happen more efficiently, brilliant. But as always, it’s not just about what you take. It’s how you train, sleep, eat, hydrate and live.
If you’re aiming for a career as a personal trainer with a real edge in nutrition, the Nutrition & Exercise Specialist and Master Diplomas™ are built for you. These courses combine expert-level PT training with advanced nutritional knowledge, which is ideal if you want to coach clients not just through workouts, but through full lifestyle transformations. And the science backs it up: a 2025 study found that post-workout CoQ10 supplementation significantly reduced DOMS and muscle damage markers, while another showed hydrogen-rich water improved recovery and performance in elite athletes. Knowing how to apply these kinds of insights in real-world coaching is what sets great trainers apart. Whether you’re just starting out or looking to specialise, these diplomas give you the practical tools and scientific grounding to coach with confidence.
Nutrition & Exercise Specialist/Master – Distance Study, In-Person & Live-Virtual
If you’re already working in fitness and want to expand your skill set, the Level 4 Nutrition Coach course is the perfect next step. Designed for existing professionals, it gives you the knowledge and confidence to offer nutrition advice that actually makes a difference. In a recent 2025 study, athletes who supplemented with branched-chain amino acids (BCAAs) reported significantly reduced muscle soreness 48 hours post-training, while sodium bicarbonate was shown to aid recovery in high-intensity efforts, provided the dosage and timing were right. Understanding how, when and if to use these kinds of strategies is exactly what this course is about. Whether you’re working with general clients or competitive athletes, becoming a qualified nutrition coach lets you guide them more effectively towards their goals.
Nutrition Coach Course – Distance Study
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