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A good workout isn’t complete until you care for your body afterward. Learn about these effective muscle recovery supplements.
If you have just started your fitness journey or working towards a very specific goal, it is important to understand that muscle recovery is critical. You need to ensure that your muscles are healing properly from workouts. This is what gives them strength. Working out day after day will have an opposite effect on strength and can lead to overtraining syndrome.
The first thing you need to do is avoid working out the same muscle groups consecutively and give at least a day’s break in between. For instance, Mondays, Wednesdays, and Fridays can be leg days. Tuesdays, Thursdays, and Saturdays could be reserved for upper body and core strengthening exercises. And, everyone needs a Sunday off.
The next thing you have to do is to consume a healthy, nutrient-rich diet and high-quality muscle recovery supplements. These supplements allow your muscles to heal effectively and enable you to get the most out of your workouts.
Without further ado, let’s look at the best muscle recovery supplements:
Branched-Chain Amino Acids (BCAAs)
They are undoubtedly one of the most popular workout supplements. Trainers recommend it to their clients all the time. The reason behind this is that these supplements contain a trio of key amino acids; isoleucine, leucine, and valine. These amino acids are naturally produced by the human body but some of them are lost during exercise. Hence, popping one tablet right before/after working out will help you significantly with muscle recovery.
Proteins
While protein isn’t the first thing that comes to your mind with the word supplement, it is one of the essential macronutrients for building muscles over time. Most people like to consume protein just before working out. While there is nothing wrong with it, experts suggest taking a protein supplement right after you are done with the workout. It helps people keep fuller for longer and minimize cortisol levels. It is advised to consume at least 15 to 20g of proteins immediately after exercise. Whey protein, vegan protein, and paleo protein are the most popular options out there.
Creatine
If you are a gym buddy, you might be familiar with creatine as it helps you to maintain energy during workouts. This is a naturally occurring substance that helps your muscles to power through but producing ATP/energy. What you probably don’t know is that it helps with the post-workout recovery. It helps boost the recovery at cellular levels and also improves strength output.
Omega-3 Fatty Acids
Aches and pains are a normal part of a new workout routine. Omega 3 fatty acids help minimize inflammation and improve overall heart health. It helps with muscle soreness and bone repair. Moreover, workout-related injuries will be greatly reduced by consuming the supplement regularly. Omega 3s support the flow of blood and oxygen to the muscles that improve the range of motion. Omega 3 Fatty Acids also reduces joint soreness.
Fish Oils
Fish oils contain very powerful anti-inflammatory compounds such as EPA. They are proven to reduce joint pain, stiffness, and tenderness. They are known to speed up recovery, help with muscle soreness and minimize pain. It also helps with distinct muscle pain and stiffness that typically arise 48 hours after working out and are referred to as DOMS. Taking these supplements, combined with loads of water and an adequate rest period will help you heal and recover faster after a workout.
Glucosamine and Chondroitin
These two are natural compounds, typically found in cartilage. It helps you avoid any injuries related to work out and kick starts the post-exercise muscle recovery. You cannot consume enough glucosamine or chondroitin from your regular diet. That is why trainers recommend Glucosamine and Chondroitin supplements.
Electrolytes
Electrolytes refer to minerals such as sodium, potassium, magnesium, and calcium. These electrolytes are lost through sweat during workout sessions. The depleting electrolyte levels lead to muscle cramping and make you feel wobbly. Hence, it is advised to use electrolytes either before or after the supplements to get the best results.
Magnesium
If you find it difficult to sleep through the night of the intense workout, magnesium is your best friend. It helps speed up muscle recovery, improve muscle function, maintain electrolyte balance, minimize fatigue and help you sleep. Without enough magnesium, you are bound to get muscle cramps and spasms. Magnesium can also be added to your baths. The combination of warm water combined with magnesium will allow your muscles to relax and minimize soreness.
Cherry Juice Concentrate
This supplement has gained a lot of popularity in recent times. A study was carried out in the year 2010 which stated the runners who were given cherry juice concentrate for five days prior to the marathon, the day of the marathon, and the day after had significantly less damaged muscles. They had lower inflammation and regained their strength quickly as compared to those who didn’t consume the concentrate. It is rich in antioxidants, flavonoids, and anthocyanins. Moreover, the cherries also contain melatonin that improves the quality of sleep and helps people heal faster.
Choosing the Right Supplement
Not all supplements are created equal!
Now, that you are well aware of the supplements that will help you recover faster after a workout, you should learn the importance of choosing the right kind. The healthy industry is flooded with all different kinds of brand names. Make sure you are choosing the one that is clean and not full of preservatives. You can always ask a health coach or a nutritionist to recommend you. Pharmacists can also help you find the right supplements for your particular needs.
Final Takeaway
It is crucial to prioritize your recovery if you wish to get the most out of your workouts. Getting fit is more than selecting the right exercise and diet. Warming up the muscles prior to working out and stretching the muscles post work out is critical for recovery. Incorporating a good supplement into your diet also helps immensely.
Best of luck with your fitness journey!