Long hours on the job can leave your muscles sore, tight, and drained. For construction workers and anyone doing physically demanding work, recovering fast is extremely helpful and reduces the chance of injury. Supplements for muscle recovery like Klean Recovery and Momentous Recovery are great ways to reduce soreness and repair muscle tissue helping you get back to work feeling healthy.
1. Klean Recovery by Klean Athlete
| What we love | Things to consider |
| – NSF Certified for Sport – Contains a 4 to 1 ratio of carbs to protein for glycogen replenishment – Includes L-glutamine for faster muscle recovery | – Not vegan (contains milk proteins) – Slightly lower protein amount per serving size |
Klean Recovery is one of the best supplements for muscle recovery with each serving delivering 10 clean grams of whey protein isolate and 40 grams of carbohydrates, a combo that helps refill your energy stores and kickstart muscle repair. Plus, it’s NSF Certified for Sport, so you know it’s been tested for safety and quality. It’s a top choice for people who need their muscles to recover fast after a workout or heavy day at work.
2. Momentous Recovery
| What we love | Things to consider |
| – Clean ingredients with no artificial sweeteners – Includes BCAAs and magnesium – NSF Certified for Sport | – Premium pricing – Some users may prefer a higher carb content |
Momentous Recovery comes in at second for our list of the best supplements for muscle recovery. It brings together 20 grams of whey isolate, 10 grams of carbohydrates, and 5 grams of L-Glutamine to help your muscle recovery. It also contains magnesium, which can help reduce muscle cramping, and BCAAs that support muscle repair and rebuilding. Together, the formula and two to one ratio of protein to carbs has shown to reduce soreness and help you regain strength faster. With a clean ingredient list and no artificial sweeteners, it’s a solid choice for people looking for a straightforward, dependable supplement for muscle recovery.
3. NutraBio Reload Recovery Matrix
| What we love | Things to consider |
| – Fully disclosed label with clinical dosages – Includes recovery ingredients like L-leucine and glutamine – Affordable for daily use | – No carbs, so it’s best paired with a small carb snack – Comes in a variety of flavors |
NutraBio Reload Recovery Matrix is a no-nonsense formula built around ingredients proven to support fast muscle recovery. It packs a blend of BCAAs, L-glutamine, and betaine, which work together to ease muscle soreness, repair tissue, and improve your endurance. Since it doesn’t contain carbs, it’s best taken with a light snack to help replenish energy stores. Recent studies found that BCAAs can help lower muscle damage and speed up recovery time, making this a smart and budget-friendly option for anyone putting in long, physical hours on the job.
4. Transparent Labs Post Workout
| What we love | Things to consider |
| – Contains BCAAs – No artificial coloring, sweeteners, or preservatives – Gluten-free | – Limited flavors available – Higher price point than some alternatives |
Transparent Labs Post Workout offers a clean, effective blend of recovery ingredients without the extra fillers. It includes a two to one ratio of BCAAs, five grams of L-glutamine, and beta-alanine. These ingredients work well together to ease inflammation, promote muscle repair, and support a faster muscle recovery.
5. Thorne RecoveryPro
| What we love | Things to consider |
| – Combines whey protein with magnesium bisglycinate and tryptophan – NSF Certified | – Not suitable for those avoiding dairy |
Thorne RecoveryPro is a recovery supplement that combines 13 grams of whey protein with magnesium to relax muscles and tryptophan to support better sleep. That combination helps your body rebuild while you rest, which is important after physically demanding work. Numerous studies highlight how sleep quality plays a big role in fast muscle recovery, making this a great option for workers who need their rest to stay strong and productive.
6. Jocko Mölk Recovery Protein
| What we love | Things to consider |
| – Includes slow and fast-digesting proteins – No artificial ingredients – Great flavor options | – Strong flavor may not be for everyone – Slightly lower carb count |
Jocko Mölk Recovery Protein combines several protein sources, including whey concentrate, whey isolate, micellar casein, and egg protein, to provide both quick and sustained muscle support. This timed-release blend helps fuel recovery throughout the day or overnight. It also includes probiotics, digestive enzymes, and essential amino acids to support gut health and improve nutrient absorption. With clean ingredients and a focus on long-term performance, it’s a great pick for workers who want to stay lean while giving their body the tools it needs to recover properly.
7. Optimum Nutrition Gold Standard Whey
| What we love | Things to consider |
| – Trusted brand – 24 grams of protein per scoop – Affordable and easy to find | – Contains artificial sweeteners – Not tailored for recovery alone (you’ll need to add carbs) |
Optimum Nutrition’s Gold Standard Whey is a staple in the fitness world, and for good reason. It delivers 24 grams of quality protein per scoop at a price that fits most budgets. While it doesn’t include added recovery ingredients like glutamine or creatine, it’s a great base to start with. Pairing it with a banana, piece of toast, or small snack helps provide the carbs needed for proper muscle recovery. It’s a convenient option for construction pros who want something simple, effective, and widely available.
What to consider before buying supplements for muscle recovery
1. Protein source and quality
Choose complete proteins like whey isolate or casein, since they offer all the essential amino acids your muscles need to recover and build strength. They’re especially useful after physical work, when your body is looking for quick, effective support.
2. Carb to protein ratio
Carbohydrates are important for fast muscle recovery because they help restore glycogen levels that drop during intense work or long shifts. A 3 to 1 or 4 to 1 ratio of carbs to protein is often ideal for recovery unless you’re specifically trying to cut carbs or lose weight.
3. Main recovery ingredients
BCAAs, creatine, glutamine, magnesium, and L-carnitine all play a role in helping your body recover faster and feel less sore. They support muscle repair, help with hydration, and can even reduce the chances of cramping after a long day.
4. Certifications and transparency
Third-party tested supplements, such as those with NSF Certified for Sport approval, offer added confidence in what you’re taking. These certifications show that the product has been checked for safety, quality, and accurate labeling; important factors when it’s part of your daily routine.
5. Price compared to daily use
If you’re using a recovery supplement daily, cost should be top of mind. While some higher-priced options offer more advanced ingredients, budget-friendly picks can still be effective when paired with good nutrition. The best choice works well for your needs and your budget.
Want more guides to improve your muscle recovery and energy.? Check out our popular reads includingL
- Top 10 supplements to boost energy
- 14 powerful immune system boosters
- Top supplements to improve sleep
If you haven’t already, subscribe to our newsletter for more health and performance tips built for the trades.
