If you think only workout consistency gives the best results, you must explore muscle recovery. Following an intense workout, the muscles require sufficient rest for recovery. Then comes the role of muscle recovery supplements.
In this article, we will shed some light on these supplements that help in muscle recovery. Consult your sport nutritionist for more details.
Significance of Muscle Recovery
Muscle recovery is as essential as the workouts themselves. Pushing your muscle beyond its average level causes a tiny tear in the muscle tissue. The repair and recovery of this tear lead to muscle growth. If you are not allowing your muscle to recover, your power won’t increase.
As a result, there are chances of experiencing reduced muscle strength. You can reduce the risk of injury by giving adequate time for muscle repair. Since people may work out consistently without taking breaks, supplements for muscle recovery are a good alternative.
5 Essential Supplements for Muscle Recovery
- Whey Protein
Depending on your preference, you can consume whey protein either pre-workout or post-workout. It naturally contains the essential amino acids that are the building blocks of all the proteins in our body. Whey protein is proved to be effective as a muscle recovery supplement. However, it is most effective when consumed over time as a regular diet component. The type of whey you select makes a big difference in the absorption and bioavailability of the amino acids. Therefore, you can grow your muscle by maximizing the absorption of your supplement with the shortest recovery time.
- Branched Chain Amino Acids
These are the amino acids that help in speedy muscle repair after a heavy workout or endurance exercise. When you work hard, your muscles develop microscopic tears. During the restoration of these tears, a new muscle tissue is formed that leads to muscle growth over time. There are three BCAAs: isoleucine, leucine, and valine. These three are special out of the nine amino acids because of their specific roles in reducing soreness of muscles and decreasing protein breakdown during workouts.
Creatine stimulates and increases glycogen storage in your muscles. Muscles use this glycogen for proper functioning. During your workout, your muscle starts feeling fatigued when the glycogen is depleted. Thus, your session performance depends on how much glycogen your muscles can hold. Creatine gives you more time to work hard in the gym, improves your athletic performance, helps prevent injury, and aids in post-workout recovery. You can prefer to consume creatine monohydrate, which is the most studied form of creatine and commonly available on the market.
L-Glutamine is another amino acid that does not belong to the nine essential amino acids group. It is necessary when you are ill or over-stressed and unable to manage the physical stress. It is well-known in the field of sports nutrition since it reduces fatigue during strenuous workouts. In addition, it supports a healthy immune system and gut, and improves your muscles' ability to take in carbohydrates post-workout. You may consume L-Glutamine as capsules or as a powder to add to water.
- Natural Anti-Inflammatories
To avoid over-inflaming your muscles, you can consider consuming natural anti-inflammatories such as curcumin combined with black pepper and fish oil. Both offer anti-inflammatory and antioxidant effects without causing a risk to our digestive system. Curcumin is the active ingredient in turmeric, and our body cannot absorb it on its own. Hence, by adding piperine, a black pepper component, curcumin becomes a significantly beneficial functional food. You can find both these ingredients in Indian curry and other Asian cuisines. In addition, the omega-3 fatty acids from fish oil offer anti-inflammatory benefits along with cardiovascular health benefits.
Muscle recovery supplements are a must for you if you are an athlete, a sportsperson, or a person who regularly works out.
Note: These are five of the most recommended supplements. If you are interested in getting certified with more such information related to fitness and exercises, visit American Sports & Fitness Association today!