Creatine Monohydrate — Fuel Your Work.
2 g per serving · 4 g a day · middle of the 3–5 g range
Recharges ATP — the energy hard sets run on. 4 g a day keeps muscle stores full; anything past full leaves in your urine.
The research →
The International Society of Sports Nutrition’s position stand calls creatine monohydrate the most effective ergogenic supplement available for high-intensity exercise capacity and lean mass during training.1 2 The 2017 update reviewed hundreds of studies and found it safe and well tolerated across populations.1 Specific to recovery: documented roles in glycogen replenishment and reduced muscle-enzyme efflux after intense exercise, and maintained performance through high-volume training blocks that otherwise produced measurable drops.1
L-Citrulline — Nutrient Delivery.
1.5 g per serving · 3 g a day · low end of the 3–6 g range
Raises nitric oxide and widens blood vessels — more blood, oxygen, and nutrients reaching the muscle that just did the work.
The research →
Citrulline converts to arginine in the kidney, and arginine is the raw material for nitric oxide — the molecule that widens blood vessels.3 4 In a double-blind, placebo-controlled crossover, supplementation raised plasma arginine and nitric-oxide markers, including flow-mediated vasodilation.3 The elevation lasts for hours, keeping blood flow open through recovery.
HMB — Keep Your Gains.
1 g per serving · 2 g a day · middle of the 1.5–3 g range
Slows muscle protein breakdown — so more of the muscle you build stays built.
The research →
HMB is a metabolite of leucine the body already produces in small amounts.5 The current ISSN position stand concludes it reduces exercise-induced muscle damage and aids recovery in trained and untrained people, working best taken consistently — daily, over weeks — rather than in one large dose.5 6 A twice-daily 1 g pattern fits that finding.
Pomegranate Extract — Inflammation Control.
350 mg per serving · 280 mg ellagic acid a day · inside the range the trials used
Concentrated polyphenols that calm the inflammation hard training leaves behind — and support the blood flow delivering everything else.
Tart cherry is everyone’s go-to for recovery, and the research behind it is real. The problem is the dose: those studies ran on concentrated juice, and the powder that fits in a scoop delivers a small fraction of it. Getting tart cherry to a clinical dose takes more room than a scoop has.
The research →
The pathway: ellagitannins break down to ellagic acid, and gut bacteria convert that into urolithins — the compounds doing most of the downstream work. Ellagitannin consumption improved strength recovery two to three days after eccentric exercise.7 Pomegranate supplementation reduced strength loss and soreness after eccentric work,8 accelerated recovery of muscle-damage markers in elite weightlifters,9 and improved maximal performance in trained cyclists after an exhausting endurance trial.10
120% Leucine — Growth Trigger.
[X] g leucine per serving · 120% of human muscle’s leucine profile
Leucine activates mTOR — the trigger that tells muscle to build. Firing that trigger spends leucine: the molecules bound up in signaling aren’t available to build with. The NutriMatch algorithm balances nine plant proteins to run leucine at 120% of human muscle’s profile — enough to fire the signal, with the full match left to build.
The research →
Leucine content, not total protein, is the primary driver of the muscle protein synthesis response.11 A plant blend short on leucine failed to significantly stimulate muscle protein synthesis, while the same blend brought up to the leucine signal matched whey, confirmed through mTOR signalling.12 NutriMatch reaches the signal through the blend ratio itself, measured against the amino acid composition of human skeletal muscle — the same reference that defines Match Rate.
