Short answer: protein timing, adequate sleep, and a handful of nutrients — magnesium, zinc, and adaptogenic herbs — have the most consistent research support for muscle recovery after exercise.
Protein: the foundation
Muscle repair depends on adequate protein intake, ideally spread across the day rather than concentrated in one meal. This matters more for recovery speed than almost any supplement.
Sleep: the underrated recovery tool
Most muscle repair and growth hormone release happens during deep sleep. Poor sleep is one of the most overlooked barriers to workout recovery.
Nutrients that support recovery
- Magnesium — involved in muscle relaxation and may reduce post-exercise cramping
- Zinc — supports immune function, which is temporarily suppressed after intense exercise
- Adaptogenic herbs like Ashwagandha — associated with supporting the body's stress response, relevant to recovery from physical stress
Hydration
Even mild dehydration slows recovery and increases perceived muscle soreness — often an easier fix than any supplement.
Support recovery with daily nutrients
Horse Boost includes Zinc and Ashwagandha alongside other vitality ingredients.
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See our Zinc & B12 guide for more on specific recovery-relevant nutrients.