How to Optimise Recovery for Strength Training: Supplements That Work

June 9, 2025|Claire Johnson

Strength training isn’t just about lifting heavy—it’s about recovering smarter. If you’re a powerlifter, strongman, or tactical professional, you know that progress happens outside the gym, when your body repairs and rebuilds. Poor recovery means stalled gains, lingering soreness, and burnout. This guide breaks down the science of recovery, actionable strategies, and how our RECOVER+, REGROUP, and RECOVERY STACK can keep you in the fight.

Why Recovery Is the Key to Strength Gains

Every time you squat, deadlift, or press, you’re breaking down muscle fibers. Recovery is when those fibers rebuild stronger. Skimp on it, and you’re leaving gains on the table. According to a 2023 study in Sports Medicine, inadequate recovery increases cortisol, reduces testosterone, and spikes inflammation—wrecking your performance.

For strength athletes, recovery isn’t just rest. It’s a deliberate process involving:

Muscle repair: Rebuilding damaged tissue with protein and nutrients.
Nervous system reset: Calming the central nervous system after heavy lifts.
Inflammation control: Managing oxidative stress from intense training.
Sleep optimisation: Deep sleep drives hormonal repair and growth.

Neglect any of these, and you’re not just sore—you’re stuck. Let’s dive into how to optimize each.

5 Science-Backed Strategies for Faster Recovery

1. Prioritise Protein and Nutrient Timing

Protein is non-negotiable. A 2022 meta-analysis in Journal of Strength and Conditioning Research found that 1.6–2.2g of protein per kg of body weight daily maximizes muscle repair. Time it right: consume 20–40g within 2 hours post-workout to kickstart recovery.

But it’s not just protein. Micronutrients like magnesium and antioxidants play a massive role. RECOVER+ delivers three bioavailable magnesium forms (Bisglycinate, Malate, Taurate) plus Vitamin B6 to support muscle relaxation and neural calm. Take 1–3 capsules daily with meals to keep your system primed.

2. Manage Inflammation with Antioxidants

Heavy training spikes inflammation, delaying recovery. Montmorency Cherry extract, rich in anthocyanins, is a proven inflammation fighter. A 2024 study in Nutrients showed it reduces muscle soreness and speeds repair in athletes.

REGROUP packs 1500mg of Montmorency Cherry extract per serving. Take 2 capsules daily with food during heavy training blocks to control inflammation and bounce back faster. It’s a core part of our RECOVERY STACK, designed for athletes who can’t afford downtime.

3. Reset Your Nervous System

Heavy lifts tax your central nervous system (CNS), leaving you wired or drained. Magnesium is a CNS calmer, reducing stress hormones and aiding muscle relaxation. RECOVER+ combines magnesium with Vitamin B6 to enhance absorption and stabilize energy production. Use it daily to prevent burnout and keep your CNS in check.

4. Optimize Sleep for Hormonal Repair

Sleep is your body’s repair shop. During deep sleep, growth hormone peaks, and testosterone supports muscle repair. A 2023 study in Sleep Medicine Reviews linked poor sleep to 20% slower recovery in athletes. LIGHTS OUT blends L-Tryptophan, Magnesium, and botanical extracts to promote deep, restorative sleep without grogginess. Take 1 capsule 30 minutes before bed to wake ready.

5. Hydrate and Replenish Electrolytes

Dehydration slows recovery and cramps muscles. Electrolytes like magnesium and sodium regulate muscle function and fluid balance. Pair hydration with RECOVER+ to maintain electrolyte balance, especially during high-volume training.

The Role of Supplements in Recovery

Supplements aren’t magic, but they’re a force multiplier. RECOVERY STACK combines RECOVER+, REGROUP, and LIGHTS OUT to cover muscle repair, inflammation, and sleep. Here’s why they work:

RECOVER+: 180mg Magnesium Bisglycinate, 165mg Malate, and 30mg Taurate per 3 capsules. Supports muscle relaxation, neural calm, and electrolyte balance. Ideal for daily use during intense training.
REGROUP: 1500mg Montmorency Cherry extract per 2 capsules. Fights inflammation and speeds muscle repair. Perfect for heavy lifting phases.
LIGHTS OUT: 285mg L-Tryptophan and 57mg Magnesium per capsule. Promotes deep sleep for hormonal repair and mental reset.

Together, they form a system that addresses every recovery angle—no weak links.

How to Use Recovery Supplement Store's RECOVERY STACK

Morning: Take 1–2 capsules of RECOVER+ with breakfast to support energy and electrolyte balance.
Post-Workout: Take 2 capsules of REGROUP with a meal to control inflammation and aid muscle repair.
Evening: Take 1 capsule of LIGHTS OUT 30 minutes before bed to optimise sleep.
Consistency: Use daily during training blocks for maximum results.

Pro Tip: Pair the stack with 2–3L of water daily and a protein-rich diet to amplify results.

Real-World Results

Glenn Dobson, Recovery Supplement Store founder and former British Army soldier, uses the RECOVERY STACK daily. “I’ve coached elite athletes and tactical pros who push their bodies to the limit,” he says. “Recovery isn’t optional—it’s strategy. This stack keeps me sharp, mobile, and ready, no matter the load.”

Customer reviews echo this. John, a 38-year-old powerlifter, says, “Since using RECOVER+ and REGROUP, my soreness is down, and I’m hitting PRs again. Sleep’s better too with LIGHTS OUT.”

Common Recovery Mistakes to Avoid

Skipping Warm-Downs: Static stretching post-workout reduces muscle stiffness.
Underfueling: Low carbs or calories slow glycogen replenishment.
Ignoring Sleep Debt: Chronic sleep loss tanks testosterone and recovery.
Overtraining: Deload every 6–8 weeks to prevent CNS fatigue.