NOTHING, and I repeat NOTHING, is better for recovery & performance than quality sleep, good nutrition, adequate hydration and stress-management.
HOWEVER, if you have those dialled in and are looking for the additional 1% difference - here are a few essentials.
1. Protein Powder
The GOAT when it comes to being a quick, easy and relatively cheap source of getting protein in throughout the day.
It can be taken as a shake or mixed into foods like oats or yoghurt to give it a protein and flavour boost.
While I advocate a food-first approach, if you need to consume more protein or calories in a day, this is your first port of call.
2. Creatine
The next best thing to consider when aiming to improve performance. One of the most highly researched and supported sports supplements, the positive effects include:
Maintaining muscle mass when in a calorie deficit
Trying to gain muscle size
Improving power output and sports specific performance
Increasing energy production in high intensity exercise
Should you take it? YES! Around 5g a day with food is sufficient unless you're over 80kg when you may want to up it to 8g.
3. Omega 3 Fish Oil
There are many benefits to getting fish oil fats in your diet including stress reduction, promoting a healthy physique and accelerating recovery from training.
Increasing intensity leads to more inflammation and stress on the body, which fish oil can help lower over time.
Like many things, fish oil shouldn't be used as a magic bullet; if you're over-eating calories or inflammatory fats then you won't get all the cool benefits it can offer.
4. Beta Alanine
This non-essential amino acid, together with histidine, produces carnosine. Carnosine is stored in the skeletal muscles and reduces lactic acid accumulation in the muscles during exercise, leading to improved athletic performance.
If you're doing intense exercise such as CrossFit or weightlifting, then beta alanine may be something to consider. 5-8g per day is sufficient.
5. ZMA
Short for Zinc and Magnesium Aspartate, ZMA is basically a blend of zinc, magnesium and vitamin B6 which contribute to improved recovery, immune function and better sleep.
If you have a diet rich in meat, nuts, seeds, leafy greens, fortified cereal and beans then it may not be strictly necessary.
If you have your nutrition and rest dialled in and still feel awful, it could be something to consider adding to your armoury.
"But do I really NEED to take all these?"
Maybe, depending on your current lifestyle.
If you're an athlete training hard then it could be a good idea to add these to your regime.
If you're using them as a cover up for poor habits, then prioritise the low hanging fruit first, then take stock on what you need.
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