A Practical Guide to What to Take After Training

What Are Muscle Recovery Supplements?

Recovery supplements are described as products designed to help replenish your muscles (and the rest of your body) after hard training. Myprotein notes they can be taken alone, stacked, or as an all-in-one recovery blend. (Source: Myprotein AU – The 6 Best Recovery Supplements)

Musashi positions its recovery range as products designed to support recovery after training/competition and notes the range is designed to deliver key nutrients required for muscle building and repair. (Source: Musashi – Recovery collection)

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How “Recovery” Works (In Practice)

Most recovery stacks revolve around a few repeatable targets:

• Protein intake after training: Myprotein lists whey protein as one of its best recovery supplements. (Source: Myprotein AU – Best recovery supplements)
• Replenishing fluids/electrolytes: Myprotein lists electrolytes among best recovery supplements, and notes electrolytes such as sodium, potassium and magnesium help muscles contract and relax and can help prevent cramps. (Source: Myprotein AU – Post-workout supplements)
• All-in-one blends for convenience: True Protein describes its POST product as containing BCAAs, glutamine, beta-alanine and creatine monohydrate, plus fast-digesting protein and carbohydrates to kick start recovery. (Source: True Protein – HASTA POST)

Exactly which supplements you “need” for your goals: Not specified on the source page.

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Core Muscle Recovery Supplements (What the Merchant Sources Highlight)

1) Protein (Whey / Milk Proteins / Casein)

Myprotein lists whey protein as a recovery supplement option. (Source: Myprotein AU – Best recovery supplements)

Myprotein also positions “milk & casein” powders as “slow-releasing protein” that can help support muscles between meals and even while you sleep. (Source: Myprotein AU – Milk & Casein category)

Best protein type for your exact training schedule: Not specified on the source page.

2) Creatine

Myprotein includes creatine in its list of best recovery supplements. (Source: Myprotein AU – Best recovery supplements)

Creatine also appears in all-in-one post-workout blends such as True Protein’s POST, which lists creatine monohydrate among its included amino acids/ingredients. (Source: True Protein – HASTA POST)

Exact creatine dose and timing for recovery: Not specified on the source page.

3) BCAAs / Amino Acid Blends (BCAA/EAA mixes)

Myprotein lists BCAAs among its best recovery supplements. (Source: Myprotein AU – Best recovery supplements)

Healthylife lists products positioned as “recovery matrix” blends (EAA + BCAA) within its recovery supplements category. (Source: Healthylife – Recovery supplements category)

Whether you need BCAAs if you already hit daily protein targets: Not specified on the source page.

4) L-Glutamine

Myprotein lists L-glutamine as a recovery supplement option. (Source: Myprotein AU – Best recovery supplements)

Myprotein also describes glutamine as an amino acid that helps your body remove ammonia from your muscles, and notes ammonia can build up during exercise and cause muscle soreness. (Source: Myprotein AU – Post-workout supplements)

Ideal glutamine dose for recovery: Not specified on the source page.

5) Electrolytes (Hydration + Mineral Replacement)

Myprotein lists electrolytes as a recovery supplement and notes electrolytes like sodium, potassium and magnesium help muscles contract and relax and can help prevent cramps. (Source: Myprotein AU – Post-workout supplements)

True Protein explains that when we sweat we lose water and electrolytes, and lists sodium, potassium and chloride as key electrolytes along with magnesium, calcium, phosphate and bicarbonates. (Source: True Protein – Electrolytes overview in endurance article)

Exactly how much electrolyte you need per session: Not specified on the source page.

6) Magnesium / ZMA (Recovery + Sleep Support Positioning)

Healthylife’s recovery category includes magnesium products and “magnesium recovery” products (examples shown in the category listing). (Source: Healthylife – Recovery supplements category)

Musashi describes its ZMA as a blend of zinc, magnesium aspartate and vitamin B6, designed to support recovery and sleep quality, and notes evidence is mixed. Musashi also provides timing guidance: 30–60 minutes before bedtime, ideally on an empty stomach, and to avoid taking it with calcium-rich foods/supplements because calcium can interfere with zinc absorption. (Source: Musashi – ZMA product page)

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Who Might Benefit Most (Use-Case Matching)

• Strength/hypertrophy training: Protein (whey / blends) and creatine are commonly included in post-workout/recovery discussions by Myprotein and True Protein. (Sources: Myprotein AU, True Protein POST)
• Hard sessions with heavy sweating: Electrolytes are positioned for replacing salts lost and supporting muscle contraction/relaxation. (Sources: Myprotein AU, True Protein)
• Busy people who want convenience: All-in-one blends (protein + carbs + amino acids) are positioned as convenient recovery options. (Source: True Protein POST)
• People focusing on night-time recovery routines: Myprotein positions slow-release proteins for between meals/overnight, and Musashi provides a bedtime timing approach for ZMA. (Sources: Myprotein AU, Musashi ZMA)

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Recommended Dosage and How to Take It

Dosages vary by product and goal. The allowed sources above list categories and products, but a universal dosing protocol across all recovery supplements is not specified on the source page. The most reliable approach is to follow the directions on the exact product label you choose.

One exception where Musashi provides specific timing guidance: ZMA is recommended 30–60 minutes before bed, ideally on an empty stomach, and not with calcium-rich foods/supplements. (Source: Musashi – ZMA)

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Best Time to Take Recovery Supplements (Timing and With/Without Food)

• Post-workout window: True Protein positions its POST product as a post-workout blend intended to kick start recovery. (Source: True Protein – POST)
• Between meals / overnight: Myprotein positions milk & casein powders as slow-releasing protein supporting muscles between meals and while you sleep. (Source: Myprotein AU – Milk & Casein)
• Bedtime routine: Musashi provides specific bedtime guidance for ZMA. (Source: Musashi – ZMA)

Exact timing rules for creatine, BCAAs, and glutamine for all users: Not specified on the source page.

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Forms and Quality: What to Look For on the Label

If you’re drug-tested (or want extra reassurance), Musashi notes it has an “Informed Sport” range that is batch-tested to ensure no foreign substances are present. (Source: Musashi – Informed Sport range)

For convenient blends, True Protein describes POST as combining whey protein isolate, high GI carbohydrates (dextrose), and a mix of amino acids/ingredients (including BCAAs, glutamine, beta-alanine and creatine monohydrate). (Source: True Protein – POST)

Exact “best” label checklist (purity markers, third-party testing, banned substance screening across all brands): Not specified on the source page.

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Side Effects and Who Should Avoid It

Musashi notes some users may experience nausea, diarrhea, or stomach cramps with ZMA (usually from excessive zinc or magnesium), and advises people who are pregnant, breastfeeding, or managing medical conditions to consult a healthcare professional. (Source: Musashi – ZMA)

Side effects/avoidance rules for every recovery supplement category (protein, creatine, amino acids, electrolytes): Not specified on the source page.

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Drug and Supplement Interactions

Comprehensive interaction lists across all recovery supplements are not specified on the source page in the merchant links above. If you take medication or have a medical condition, confirm suitability with your GP/pharmacist.

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FAQs

Do I need recovery supplements to recover well?

Myprotein notes recovery supplements can be taken alone, stacked, or as an all-in-one recovery blend, but whether you personally “need” them depends on your overall diet and training. (Source: Myprotein AU – Best recovery supplements)

What’s a simple “starter” recovery stack?

A conservative approach based on the way Myprotein and True Protein present recovery options is: protein + electrolytes as needed, and consider creatine. Specific dosing and exact protocols are not specified on the source page as a universal rule. (Sources: Myprotein AU, Myprotein AU)

Are all-in-one recovery blends worth it?

True Protein positions POST as combining protein, carbs and amino acids for convenience and recovery support. Whether it’s “worth it” versus separate products is not specified on the source page. (Source: True Protein – POST)

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Optional Browse Links

• [Browse Musashi Recovery Supplements: https://musashi.com/collections/recover]
• [Read: Myprotein – Best Recovery Supplements: https://au.myprotein.com/blog/supplements/best-recovery-supplements/]
• [Browse Myprotein AU Post-Workout Supplements: https://au.myprotein.com/c/nutrition/pre-post-workout/post-workout-supplements-au/]
• [True Protein POST (all-in-one post workout): https://www.trueprotein.com.au/products/hasta-post]
• [Healthylife Recovery Supplements category: https://www.healthylife.com.au/browse/sports-nutrition/energy-supplements/recovery]

Important: This article uses only the allowed merchant sources linked throughout for factual statements. It is general information only and not medical advice. If you have persistent pain, extreme fatigue, or a medical condition, speak with your GP/physio.