The short version: If you are on a recovery- or body-composition-focused program under a healthcare provider, the supplements that actually move the needle are the unglamorous foundations: enough protein, creatine, collagen with vitamin C, omega-3, magnesium and good hydration. This is a non-medical guide to building that foundation. We do not sell peptides and this is not medical advice.
We get the question a lot: "I've started a protocol with my doctor for recovery and body composition — what should I be taking alongside it?" Our answer never changes, because the science of recovery nutrition is refreshingly boring. A protocol can raise the ceiling on what your body is capable of, but the results still get built from the raw materials you feed it and the rest you give it. Here is the foundation we recommend, in order of impact, with honest in-stock picks from our Montreal shelves. For the full category-by-category breakdown, see our pillar guide: Best Supplements to Pair With a Peptide Protocol in Canada.
1. Protein first — always
Nothing you add matters if you are not eating enough protein. Aim for roughly 1.6–2.2 g per kg of body weight per day, and use a fast-digesting whey isolate or hydrolysate around training to deliver leucine quickly and support muscle protein synthesis. PVL IsoGold is our top peri-workout pick because it blends isolate and hydrolysate — the fastest-absorbing forms.
2. Creatine monohydrate
The most-researched sports supplement there is, with a long safety record for supporting strength and training volume. Plain monohydrate is all you need — PEScience TruCreatine+ uses German Creapure for premium purity.
3. Collagen + vitamin C for connective tissue
Tendons, ligaments and skin are under load too, and collagen synthesis needs vitamin C as a cofactor. Allmax Collagen Peptides includes Types I, II and III plus biotin and vitamin C in one scoop.
4. Omega-3 every day
Most Canadians do not eat enough oily fish. A daily fish-oil softgel like Allmax Omega-3 is a simple everyday foundation for general recovery and heart health as part of a balanced diet.
5. Magnesium and hydration for rest
Magnesium supports normal muscle and nervous-system function, and many active people fall short. A well-absorbed evening dose such as CanPrev Magnesium Bis-Glycinate fits a wind-down routine. Pair it with daily electrolytes to train and recover well-hydrated. Sleep, after all, is where recovery happens.
The recovery foundation, at a glance
Frequently asked questions
Do you sell peptides?
No. Peptides are prescription drugs and we do not sell them or advise on their use. We stock the dietary-supplement foundation — protein, creatine, collagen, omega-3, magnesium and more — that supports anyone training hard. Peptide decisions belong with a licensed healthcare provider.
Can these supplements replace or boost a medication?
No. Dietary supplements are not drugs and do not enhance, replace or substitute for any medication. They provide nutrients and nutrition foundations only.
What is the single most important supplement for recovery?
If you add only one thing, make it enough quality protein so you can comfortably hit your daily target. It is the highest-leverage nutrition step for muscle and recovery.
Resume en francais
Si vous suivez un programme axe sur la recuperation ou la composition corporelle avec votre professionnel de la sante, les supplements qui comptent vraiment sont les bases : assez de proteine, de la creatine, du collagene avec vitamine C, des omega-3, du magnesium et une bonne hydratation. Nous ne vendons pas de peptides et ceci n'est pas un avis medical. Consultez votre medecin ou une dietetiste avant de commencer tout supplement. Livraison rapide partout au Canada, gratuite sur les commandes admissibles. Entreprise familiale depuis 2016.
About the author
Diana Famintsyna is the founder of Top Nutrition & Fitness, a premium supplement and protein-snack retailer she opened in Montreal in 2016. She personally taste-tests and curates the catalogue and has helped tens of thousands of Canadians choose supplements for their goals and budget. General education, not medical advice. Last updated 21 September 2026.
