SLEEP AND RECOVERY SUPPLEMENTS FOR THE GYM, WORKOUT AND ATHLETIC PERFORMANCE

If you’re working to improve your fitness and elevate performance do not overlook sleep and recovery. These two elements often go by the wayside but can make positive impacts for peak performance. During my doctoral program, I spent a significant amount of time with firefighters who were constantly running on empty due to their grueling schedules. Seeing how their performance took a nosedive from sleep deprivation was a real eye-opener. My research tested how sleep, recovery, fitness, and nutrition all work together to keep firefighters in top shape. I’d show up to fire stations in the mornings for training sessions and could immediately tell if they’d had a rough night with multiple calls. The difference in their energy and performance was huge! If you put some priority into your sleep and recovery as much as your training schedule, you’ll be pleasantly surprised by the results! If you’re looking for a sleep supplement or want something to help recover from intense exercise, keep reading.  

Why is sleep and recovery important for peak performance?  

During sleep, your body and brain recuperate from the physical and mental stressors of the day. Difficulty falling asleep, frequently waking up, and restless sleep interrupt your body’s ability to reach the different stages of sleep. During sleep is when your body repairs and promotes muscle health, getting your ready the next training day. Adequate sleep also supports your immune system – so you won’t miss training days.

Recovery allows your body to repair muscle damage, replenish energy stores, and help prevent overtraining. During exercise, especially strength training, your muscles sustain tiny tears. Recovery allows your body to repair these tears. Exercise depletes your body’s energy stores, primarily glycogen. Recovery helps replenish these stores, ensuring you have the energy stores for your next workout. Overworking your body without adequate recovery can lead to injuries such as strains, sprains, and stress fractures. Recovery time helps prevent overtraining injuries. 

If you’re wondering what supplements can help with sleep or understand how to pick the best sleep and recovery supplements, read on for recommendations.

Sleep Supplements 

Sleep supplements can range from melatonin supplements, which may directly impact the sleep cycle to sleep-prep supplements like L-theanine. Here’s a list of common sleep supplements: 

• Melatonin: One of the more popular sleep supplements is Melatonin. Melatonin is a hormone released from your brain at the onset of darkness, signaling your body to feel sleepy.  
• • How It Helps: Melatonin supplements can help with the body’s internal clock, making it useful for those with trouble falling asleep or jet lag. 

• Non-melatonin Option: Some people do not like the effect of melatonin. so So, if you’re looking for a more nature-inspired supplement, Sleep Support is a great option. One of the clinically studied ingredients, Shoden™ Ashwagandha, has been shown to help you wake up feeling refreshed without melatonin.  
• Valerian root: Valerian root is an herbal supplement derived from the root of the Valeriana officinalis plant and has also been shown to promote restful sleep.  
• • How It Helps: Valerian root is known for its traditional use for helping people fall asleep. 
• L-Theanine: L-theanine is an amino acid found in tea that promotes relaxation. 
• • How It Helps: L-Theanine promotes relaxation or a sense of calm, making it easier to fall asleep. 
• Gamma-aminobutyric acid (GABA): GABA is a special amino acid found in the human body and that impacts neurotransmitters. Some ask “Does a GABA supplement help with sleep?’ 
• • How It Helps: The way GABA works is by helping shut down the excitability of your nervous system, promoting relaxation which can aid in falling asleep. 

You might be asking yourself, does a magnesium supplement help you sleep? I didn’t see magnesium supplements on the sleep supplement list! Research is still emerging on what magnesium supplement is best for sleep. What we do know is that low levels of magnesium are associated with poor sleep quality and that magnesium is important for making serotonin [1]. 

Read More: Magnesium: Under The Microscope | GNC 

These sleep support supplements are meant to complement a healthy lifestyle and as part of a good sleep hygiene routine, such as avoiding caffeine close to bedtime and reducing your blue light exposure before bedtime.  

Read More: Wellness Starts with Sleep | GNC 

Recovery Supplements

Recovery supplements are important for aiding the body to repair and replenishment after exercise. Here are some recovery supplements to help support your fitness:

• Protein Supplements: Protein supplements come in a variety of formats, such as ready-to-drink, powders, and bars. Whey protein is an excellent source of protein and comes in lots of fun flavors. Taking approximately 20-30 grams after a workout is optimal.  
• • How They Help: Protein is essential for muscle repair and growth. It provides amino acids that are the building blocks for muscle tissue. 

Read More: Best Protein Powders of 2025 |GNC 

• Branched-Chain Amino Acids (BCAAs): Branched-chain amino acids are essential amino acids found more abundantly in the skeletal muscle. Leucine, isoleucine, and valine are the three BCAAs. 
• • How They Help: BCAAs support muscle protein synthesis and help reduce muscle breakdown. 

Read More: A Workout Powerhouse BCAAs | GNC

• Creatine: Creatine is a natural compound found mostly in muscle cells, where it helps produce energy. Creatine can convert to creatine phosphate in the cell, which stores and supplies energy to the cell. Creatine is produced in the body, but daily losses need to be replaced through food or supplementation.  
• • How It Helps: Enhances the production of ATP, which fuels muscle contractions, especially during intense exercise. Learn more about creatine and how it can benefit your performance here. 

Read More: The Ultimate Guide to Creatine Dosing | GNC 

• Electrolytes: Electrolytes are minerals like sodium, potassium, magnesium, and calcium which help replenish losses from sweat. Staying hydrated is essential to help prevent early fatigue during your workouts.  
• • How They Help: Replenish minerals lost through sweat helping to maintain hydration status. 

Common Questions about Sleep and Recovery Supplements 

Q: Is it ok to take these supplements daily? 

• A: Most supplement results are better with consistency. Therefore, taking the supplement daily is beneficial. For example, adaptogens like Ashwagandha, it’s recommended to use them for at least 60 days. 

Q: How long should I take these supplements? 

• A: For the best results, follow the specific directions on how to use each product. Most sleep supplements are taken 30-60 minutes before bedtime and most recovery supplements are taken soon after your workout. 

Remember, supplements are a tool in your toolkit and combining them with lifestyle changes helps to get the most out of your training. Be sure to prioritize sleep and recovery to support your performance goals.

References 

1. Arab, A., Rafie, N., Amani, R. et al. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res 201, 121–128 (2023). https://doi.org/10.1007/s12011-022-03162-1