A few weeks ago, an athlete asked me a question I get all the time:

“Casey, what supplements do you actually recommend?”

He was already training hard, eating clean, sleeping 8 hours, and recovering well—but wanted that extra 5% edge.

Here’s the truth: most supplements are overhyped. But a few? They’re backed by solid science—and can make a real difference when used strategically.

Let’s break down the ones that have consistently shown up in both research and real-world results.

1. Creatine Monohydrate — The Recovery Multitool

Creatine isn’t just for bodybuilders. It’s one of the most researched supplements in the world, with over 500 studies supporting its role in muscle recovery, power output, and even brain function.

A 2021 review in the Journal of the International Society of Sports Nutrition found that daily creatine (3–5g) improves muscle strength, reduces fatigue, and may accelerate recovery after injury by supporting cellular energy (ATP) and reducing inflammation.

It also helps preserve muscle during immobilization—huge for athletes rehabbing after surgery or an injury.

What I tell my athletes:
3–5g per day, every day. No loading phase needed. Hydrate well.

2. Magnesium — The Recovery Mineral

If you cramp easily, struggle to relax, or sleep poorly after training, magnesium might be the missing piece. It regulates over 300 enzymatic reactions—including those tied to muscle relaxation, nerve function, and energy metabolism.

A study in Nutrients (2020) found that athletes with higher magnesium levels had better sleep quality, lower inflammation (CRP), and improved muscle recovery.

Best forms: Magnesium glycinate or citrate—gentle on the stomach, easily absorbed.

Dose: 200–400 mg daily (usually at night).

3. Protein — The Obvious One (That’s Still Underused)

Recovery = rebuilding tissue. And rebuilding tissue = protein synthesis.

Research in Sports Medicine (2018) showed that athletes who consumed 20–40g of high-quality protein within 1–2 hours after training improved muscle repair and reduced soreness.

But here’s the key: it’s not just about your post-workout shake.
It’s about consistent intake throughout the day—every 3–4 hours—to keep muscle protein synthesis active.

Pro tip: If you’re struggling to hit your protein goals through food, use whey isolate or a plant-based blend.

4. Omega-3 Fatty Acids — Inflammation’s Regulator

Omega-3s (EPA & DHA) help balance the inflammatory response after intense training or injury.

A 2019 study in Frontiers in Physiology found that omega-3 supplementation (2–3g/day) improved muscle recovery and reduced delayed-onset soreness after exercise.

Think of it as fine-tuning your body’s recovery thermostat—it doesn’t stop inflammation; it keeps it productive.

5. Vitamin D — The Hormone You Might Be Missing

Even in sunny Florida, most of my athletes test low. Vitamin D supports bone health, immune function, and muscle strength.

A review in Sports Health (2020) showed that athletes with adequate vitamin D had fewer soft tissue injuries and faster recovery timelines.

Dose: 2,000–4,000 IU daily (with food and fat). Get your levels checked before you supplement.

The Big Picture

Supplements don’t replace good training, sleep, or nutrition. They support them.
Think of them like the maintenance crew—quietly optimizing the systems you’ve already built through discipline.

Because recovery isn’t just about rest—it’s about creating the right internal environment to rebuild stronger.

Takeaway:

You can’t supplement your way to success—but you can support your body’s natural recovery systems. Choose evidence-based tools, stay consistent, and let the basics do their job better.

References:

• Kreider, R. B., et al. (2021). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation. JISSN, 18(1), 13.

• Nielsen, F. H., et al. (2020). Magnesium in human health and disease. Nutrients, 12(7), 2035.

• Morton, R. W., et al. (2018). Protein supplementation and muscle adaptation. Sports Medicine, 48(S1), 23–33.

• Philpott, J. D., et al. (2019). Omega-3 fatty acids and exercise recovery. Frontiers in Physiology, 10, 1442.

• Owens, D. J., et al. (2020). Vitamin D and the athlete: Current perspectives.Sports Health, 12(5), 451–458.