Evidence-Based Stack
Recovery Stack
Four compounds that reduce post-training inflammation and support the adaptation your workout was trying to produce.
Training produces adaptations only during recovery. Supplements can't replace sleep or protein intake — but they can accelerate inflammation resolution, support protein synthesis, and mitigate oxidative damage. Creatine and protein are the foundations. Omega-3s and curcumin target inflammation through non-overlapping mechanisms. Magnesium is the most-commonly-deficient mineral in hard-training populations and supports sleep quality — the real recovery lever. Skipped: glutamine (thin evidence in non-clinical populations), BCAAs (redundant with adequate protein), high-dose antioxidants (blunt training adaptations).
What's in it
Primary ergogenic + brain fuel + recovery accelerant. Directly restores phosphocreatine between sets and sessions.
Dose: 5 g/day, any time
Full Creatine profile →Fast-absorbing complete protein. Post-training and for daily target hitting (1.6-2.2 g/kg).
Dose: 25-40 g post-training and as needed to hit daily protein target
Full Whey Protein profile →Resolution of exercise-induced inflammation; improves between-session recovery and joint comfort.
Dose: 2-3 g combined EPA+DHA/day with food
Full Omega-3 Fatty Acids profile →Supports sleep quality (where most recovery happens) and muscle relaxation. Hard training depletes magnesium.
Dose: 300-400 mg elemental, before bed
Full Magnesium Glycinate profile →How to take it
Creatine daily (timing irrelevant). Whey around training or to fill daily protein gaps. Omega-3 daily with food. Magnesium glycinate at night for sleep quality. Don't take high-dose vitamin C/E around training — they blunt the very oxidative signaling the adaptation requires.
Cautions
Omega-3 + anticoagulants requires physician oversight. Whey is dairy-derived — lactose-intolerant users need whey isolate or plant protein. Magnesium competes with thyroid medication; separate by 4 hours.
Next steps
Educational only. Stack recommendations are not medical advice. Discuss any new supplement protocol with your clinician, especially if you take prescription medication or have a chronic condition.