Post-workout power: Key supplements and trends boosting sports nutrition recovery

With growing demand for personalized, holistic solutions, active gym users are rethinking their workout routines with smarter and cleaner nutrition plans. Speaking to Nutrition Insight, sports nutrition experts from Gencor, Tirlán, and Valio reveal the top post-workout supplements powering recovery — from fast-acting whey protein to curcumin and palmitoylethanolamide (PEA).

Innova Market Insights data reveals a 4% growth in post-workout claims for sports nutrition from April 2020 to March 2025. Of these, 60% were sports powders. The fastest increases were seen in post-recovery sports bars (+35%) and supplements (+16%) in the same period. 

Key post-workout nutrients

Gencor’s VP of Global Marketing, Maggie McNamara, Tirlán’s Dairy Proteins marketing manager, Keith Cooney, and Valio’s business development manager, Linda Pietilä, discuss key nutrients for optimal post-workout recovery.

“We recommend ingredients that support both mental and physical recovery. This includes products that aid physical fatigue after exercise, post-workout muscle damage, joint health, energy, sleep, mood, and immune health — specifically, the nutritional supplements protein, bioavailable curcumin, PEA, saffron, and fenugreek,” suggests McNamara.

Fast-digesting whey protein, curcumin, PEA, and fenugreek are among the top supplements aiding muscle repair, joint health, and mental recovery after workouts.“Regardless of where a person is in their athletic journey, the branded, clinically studied versions of these ingredients will enhance recovery, enable higher-level training, and offer greater benefits from their exercise program. Recovery requires a holistic approach, and these ingredients provide that.”

According to Cooney, the main nutrients to concentrate on for the best recovery after a workout are high-quality protein, carbs, and electrolyte-rich fluids. 

“Protein — especially fast-digesting sources like whey protein isolate (WPI) in ready-to-mix formulas — supports muscle repair and growth by delivering essential amino acids quickly to the muscles.”

“Carbohydrates are equally important for replenishing glycogen stores depleted during exercise. Options like our Oatstanding oats and flours offer a nutrient-dense, slow-release carbohydrate source that not only restores energy but also supports sustained recovery when used in various sports applications. Carbohydrates help replenish glycogen stores depleted during exercise, aiding in energy restoration,” he continues.

Cooney adds that sports bars that have protein and carbs can bring combined benefits. Additionally, rehydration with fluids and electrolytes helps restore what’s lost through sweat. Together, these nutrients help support recovery and prepare the body for the next workout. 

“The most important nutrient for post-workout recovery is without a doubt protein, which is needed to repair and build muscle tissue after exercise. Whey protein is widely used in recovery products, but whey is only a part of the milk protein and enhances muscle recovery only shortly after exercise,” shares Härmälä. 

“Using complete milk protein containing fast-absorbing whey and slower-digested casein supports longer-term muscle recovery. In addition to protein, carbohydrates are essential after exercise, as they help to replenish the glycogen stores that get depleted during a workout, and rehydrating with fluids and restoring electrolytes like magnesium and potassium lost through sweat is important to support muscle function after exercise.”

Supporting muscle repair and fatigue

McNamara points out standout ingredients from Gencor that support muscle repair and reduce fatigue.

Consumers are increasingly demanding personalized, clean-label, and convenient sports nutrition options tailored to their workout routines and lifestyles.

“HydroCurc is a patented cold-water-dispersible and highly bioavailable curcumin extract from Pharmako Biotechnologies. It has been clinically shown to decrease soreness, improve recovery, reduce lactic acid levels post-exercise, reduce joint pain and discomfort, and support overall joint health.”

“Levagen+ is our branded palmitoylethanolamide (PEA) ingredient. It has been clinically proven to enhance muscle regeneration and repair, reduce exercise-induced inflammation, aid recovery, decrease muscle soreness, improve sleep, and support cognitive function.”

In a recent study, when combined with eight weeks of strength training, PEA supplementation preserved lean mass gains and significantly increased dynamic lower-body power compared to a placebo.

McNamara adds that research on Levagen+ has shown PEA may bring pain relief and kickstart the body’s natural response to inflammation. “Its comparable mechanism of action to CBD makes it an attractive option for individuals seeking alternative remedies that do not involve conventional cannabinoids.”

Additionally, McNamara highlights Affron, which has nine published clinical studies showing increased alertness upon waking, decreased awakenings after falling asleep, and improved overall sleep quality. “It has also been shown to maintain a positive mood and alleviate occasional stress, frustration, and tension.”

She adds: “Libifem is one of the first clinically tested fenugreek extracts specifically studied in a female population. It enhanced muscle strength and endurance while also improving body composition in women aged 25 to 45.”

Furthermore, through targeted nutrition, Cooney claims that Tirlán’s ingredients are especially designed to promote muscle repair and lessen post-workout fatigue. 

“Promiko WPI delivers a high concentration of rapidly absorbed protein, rich in essential amino acids and branched-chain amino acids like leucine, which play a key role in stimulating muscle protein synthesis.”

“This helps kickstart the repair and rebuilding of muscle tissue after intense exercise. Our dairy protein ingredients can also be used in sports bars and create a balanced mix of protein and carbohydrates to replenish energy stores and reduce muscle breakdown,” he explains.

Meanwhile, Härmälä spotlights Valio Eila MPC 65 milk protein concentrate with 65% of high-quality milk protein, whey protein, and casein. She says it is ideal for overnight recovery and against soreness.

Delivery formats like gels, shots, and jellybeans are making recovery supplements more accessible and appealing to athletes and regular gym-goers.
“Casein is absorbed slower than whey protein, meaning that Valio Eila MPC 65 offers a sustained release of amino acids over a longer period, and compared to whey protein concentrates widely used in sports nutrition, the amino acids that Valio Eila MPC 65 contains are available to be used for building muscles and other tissues in the body for a longer time.”

“In Valio Eila’s lactose-free range, lactose is hydrolyzed into glucose and galactose, which efficiently replenish body glycogen stores as glucose restores muscle glycogen, while galactose fills liver glycogen stores. Milk also naturally contains electrolytes, which promote rehydration after exercise.”

Valio Eila MPC 65 is also rich in calcium, which supports healthy muscle function, and vitamin B, which lessens fatigue and weariness, Härmälä continues.

Consumer trends for recovery nutrition

Cooney shares trends in consumer demand for recovery nutrition influenced by personalization, technology, clean label products, convenience, and holistic health.

“Consumer demand for post-workout recovery nutrition is evolving rapidly, with several key trends shaping the market. Personalization is a growing trend, with consumers seeking tailored nutrition plans based on individual needs, goals, and even genetic profiles. Advancements in technology, such as AI-driven recommendations and metabolic tracking, are enabling more customized approaches to recovery nutrition.”

“Clean label products are in high demand, as consumers look for natural, minimally processed ingredients without artificial additives. This preference is influencing product formulations, pushing brands to prioritize transparency and simplicity in their ingredient lists.”

He adds that convenience remains crucial. The on-the-go solutions in ready-to-drink shakes, protein bars, and single-serve formats are designed for people with busy lives without compromising on nutritional value.

Innova Market Insights data reveals a 4% growth in post-workout claims for sports nutrition from April 2020 to March 2025.
“Additionally, there’s an increased focus on holistic health benefits, with consumers seeking products that support not just muscle recovery but also immune function, gut health, and mental well-being,” says Cooney.

McNamara adds that active nutrition has grown in a way that appeals to athletes and casual exercisers, which has also influenced the post-recovery market.

“This expanded customer base has resulted in increased personalization and more ‘lifestyle-friendly’ delivery methods. For instance, with patented technology like Pharmako Biotechnologies’ LipiSperse, formulators can create gels, ready-to-drink shots, stick packs, and even innovative formats such as oral melts or jellybeans.” 

“These delivery options effortlessly fit into everyday lifestyles and represent a growing trend in the post-workout category. Overall, consumers are open to trying new products, formats, and flavors in their pursuit of improved recovery,” she continues.

Echoing McNamara, Härmälä adds that sports and recovery nutrition are becoming more common and blurring lines with everyday products. 

“People are increasingly aware of the amount and quality of protein in the products they eat, but at the same time, the flavor standards are getting even higher, as new products are launched and existing products are reformulated to offer even better sensorial experiences,” she concludes.