Protocol·Recovery·Beginner·Reviewed June 9, 2026
Post-Workout Recovery Protocol.
A recovery stack that supports the three post-training priorities: restoring muscle phosphocreatine and water-based cell volume, supplying substrate and signals for muscle protein synthesis, and modulating exercise-induced inflammation and soreness. Core agents have strong evidence, while adjuncts are included for individuals seeking added support during high training loads.
The post-workout recovery protocol in brief.
A quick summary. The full stack, with dose and timing for each supplement, is below.
The Post-Workout Recovery Protocol is a beginner stack of 6 supplements aimed at recovery: Creatine, Fish Oil, Turmeric/Curcumin, Magnesium Glycinate, BCAAs, and HMB. 4 are core and the rest are optional add-ons, at roughly $35-60/mo. Each supplement below lists its dose, timing, role, and the evidence behind it.
What is in the post-workout recovery protocol.
Dose, timing, role, and evidence tier for each supplement. Core items carry the protocol; optional ones are situational. Open any name for the full profile.
| Supplement | Dose | Timing | Role | Evidence |
|---|---|---|---|---|
| Creatine | 3-5 g daily (optional 20 g/day split into 4 doses for 5-7 days to load) | Any time of day, consistency matters more than timing; many take it post-workout with a carbohydrate or protein meal | Core | Strong |
| Fish Oil | 1-2 g combined EPA plus DHA daily | With a meal that contains fat to aid absorption, often easiest at breakfast or dinner | Core | Moderate |
| Turmeric/Curcumin | 500-1000 mg curcuminoids daily, using a bioavailability-enhanced form (for example with piperine or a phospholipid carrier) | With a meal containing fat, can be split into two doses around training days | Core | Moderate |
| Magnesium Glycinate | 200-350 mg elemental magnesium daily; the 350 mg upper limit reflects standard guidance for supplemental magnesium, so stay within it unless clinician-supervised | Evening or post-workout, the glycinate form is well tolerated and gentle on the gut | Core | Moderate |
| BCAAs | 5-10 g, ideally in a roughly 2:1:1 ratio of leucine to isoleucine to valine | Around training, during or immediately after the session; most useful when total daily protein intake is low or training is fasted | Optional | Moderate |
| HMB | 3 g daily, typically split into 3 doses of 1 g | One dose around the workout with the others spread across meals; consistent daily intake is the goal | Optional | Emerging |
Creatine increases intramuscular phosphocreatine stores, supporting rapid ATP resynthesis between efforts and aiding recovery of strength and power; daily intake matters more than dose timing because the benefit comes from saturated stores.
The omega-3 fatty acids EPA and DHA are incorporated into muscle cell membranes and can help modulate the inflammatory response to training, with some evidence for reduced delayed-onset muscle soreness; effect sizes vary across studies.
Curcumin can downregulate inflammatory signaling (including NF-kB activity) and several trials report reduced muscle soreness and faster strength recovery after damaging exercise; absorption is poor unless an enhanced formulation is used.
Magnesium is a cofactor for ATP-dependent reactions and for normal muscle contraction and relaxation, and training plus sweat losses can lower status; replenishing it supports normal neuromuscular function and may aid sleep, which is when much recovery occurs.
The branched-chain amino acids, led by leucine, can transiently stimulate the mTOR pathway involved in muscle protein synthesis, but they are less effective than a complete protein source and offer little added benefit when daily protein intake is already adequate.
HMB, a metabolite of leucine, may attenuate muscle protein breakdown and could support recovery during periods of intense training or caloric restriction; evidence is mixed and benefits in well-trained, well-fed athletes appear small.
How the pieces combine.
The mechanistic rationale for stacking these together rather than taking them in isolation.
- Creatine restores phosphocreatine and cell volume while Fish Oil and Turmeric/Curcumin modulate the inflammatory response, so the stack supports both energy recovery and reduced soreness through separate mechanisms.
- BCAAs and HMB both act on leucine-related muscle protein pathways, so there is no need to take large doses of both; prioritize total daily protein first and treat these as optional add-ons during heavy training blocks.
- Fish Oil and Turmeric/Curcumin are both fat soluble and inflammation focused, so taking them together with a meal containing fat improves absorption and gives a complementary anti-inflammatory effect.
- Magnesium Glycinate in the evening supports neuromuscular relaxation and sleep, the window when recovery adaptations occur, complementing the daytime training-focused agents.
- Space Magnesium Glycinate at least 2 hours apart from any high-dose mineral or zinc supplement to avoid competition for absorption, and keep total supplemental magnesium within standard upper-limit guidance (about 350 mg per day from supplements).
Cost and commitment.
A rough monthly cost and how involved the protocol is to run.
The evidence behind it.
Overview citations for this protocol. Each supplement's own profile carries its full source list.
- Kerksick CM et al. ISSN exercise & sports nutrition review update: research & recommendations. J Int Soc Sports Nutr. 2018;15(1):38. PubMed
- Heaton LE et al. Selected In-Season Nutritional Strategies to Enhance Recovery for Team Sport Athletes: A Practical Overview. Sports Med. 2017;47(11):2201-2218. PubMed
- Harty PS et al. Nutritional and Supplementation Strategies to Prevent and Attenuate Exercise-Induced Muscle Damage: a Brief Review. Sports Med Open. 2019;5(1):1. PubMed
Common questions.
Quick answers drawn from the stack above.
What is in the Post-Workout Recovery Protocol?
The Post-Workout Recovery Protocol combines 6 supplements for recovery: Creatine, Fish Oil, Turmeric/Curcumin, Magnesium Glycinate, BCAAs, and HMB. 4 are core; the rest are optional.
How much does the Post-Workout Recovery Protocol cost?
NutriStack estimates the Post-Workout Recovery Protocol at about $35-60/mo, depending on the forms and brands you choose and whether you run the optional add-ons.
Is the Post-Workout Recovery Protocol backed by evidence?
Each supplement in the protocol carries its own evidence tier (1 rated strong here) and links to PubMed-cited sources. NutriStack does not rank or score brands and takes no manufacturer payments; this is an informational reference, not medical advice.
Build it in the app
Run the post-workout recovery protocol in NutriStack.
Add the stack to NutriStack to track timing, screen it for interactions, and see a Stack Score that updates as you tune it.