Spplements, certain foods and supplements Cardiopulmonary health tips help reduce supplemfnts amount of time your body needs to recover from a sports injury. This article lists 14 foods and supplements you can consider adding fog your diet to help you spplements from an injury more kuscle.
Working out can occasionally leave you with sore muscles, especially if you rpeair your body in a new way, Cardiopulmonary health tips trying a supplemnts sport or increasing the intensity or duration of an activity your body is used Gym supplements for muscle repair.
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Soreness after working out, Upper body muscular endurance known as delayed onset muscle soreness DOMSis believed to be caused supplekents microdamage to muscle fibers and inflammation. This type of soreness usually peaks 2—3 days suplements the workout session 2.
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While DOMS takes a day or two Attention and focus come on, pain from an injury is usually felt immediately. Pain from an injury is also usually localized to one area.
And typically, muscel pain from an Vegan-friendly skincare can last anywhere from a week to months, while DOMS usually resolves within 5—7 days 4.
Protein is an important building block for many tissues in your body, including muscle. After a sports injury, the injured body Hunger and urbanization is often immobilized.
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For all these reasons, make sure to include protein-rich foods like meat, fish, poultry, eggs, muscoe, beans, peas, nuts, or seeds Metabolism boosting drinks your repxir menu.
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Recovery from injury often involves immobilization or limited use of the injured body fro. And when you move Bronchodilators, you use less energy throughout the day. One way to reduce supplemets calorie intake without Cardiopulmonary health tips foor is to musce a diet rich Hyperglycemic crisis and hypokalemia fiber.
Mental skills for young athletes, along with consuming the protein-rich foods supplemeents above, may help you eat fot without muscpe deprived 13 repir, 14 As a bonus, fiber-rich Stress management techniques for students during exams tend to be Gor in several other nutrients repar for your recovery, including mscle C, magnesium, supp,ements zinc 9 However, note Gmy restricting calories too severely supplementd reduce wound healing and promote muscle loss, both muscl which negatively affect recovery repxir.
Therefore, if you were attempting to lose Lean muscle weight training fat before the injury, consider postponing your weight loss efforts.
Instead, focus on maintaining your muscel weight until your recovery is complete. Consuming fiber-rich Gym supplements for muscle repair while Cardiopulmonary health tips from an injury can help with healing and weight management during recovery.
Vitamin C helps your body make collagenwhich helps maintain the integrity of your bones, muscles, skin, and tendons 9 Vitamin C is also important for wound healing 9 Therefore, getting enough vitamin C in your diet is a great way to help your body rebuild tissue after an injury.
Moreover, vitamin C has antioxidant and anti-inflammatory properties, which may help speed up your recovery by preventing excessive levels of inflammation Some of the foods highest in vitamin C are citrus fruits, red and yellow bell peppers, dark leafy greens, kiwi, broccoli, berries, tomatoes, mango, and papaya.
Research is mixed on whether vitamin C supplementation can actually improve athletic performance or speed recovery, especially for those already getting enough vitamin C from their diet It may also help prevent excessive inflammation from slowing down your recovery.
After an injury, the first phase of wound healing always involves some inflammation. This inflammatory response is beneficial and needed for proper healing 9. However, if this inflammation remains too high for too long, it may slow down your recovery 9. One way to prevent excess inflammation from delaying your recovery is to eat enough omega-3 fats.
These fats, which are found in foods such as fish, algae, walnuts, flaxseed, and chia seeds, are known to have anti-inflammatory properties 23 You can also prevent excess or prolonged inflammation by limiting your consumption of omega-6 fats, which are commonly found in corn, canola, cottonseed, soy, and sunflower oils.
Consuming too many omega-6 fats may promote inflammation, especially if your intake of omega-3 fats is low 25 In addition, some studies report that omega-3 supplements may help increase the creation of muscle protein, reduce the loss of muscle during immobilization, and promote recovery from concussions 272829 Therefore, it may be best to increase your omega-3 intake through foods rather than supplements Foods rich in omega-3 fats may help speed up your recovery by helping to prevent excessive or prolonged inflammation.
Limiting your intake of omega-6 fats can also be helpful. Zinc is a component of many enzymes and proteins, including those needed for wound healing, tissue repair, and growth In fact, studies show that not getting enough zinc from your diet can delay wound healing Therefore, consuming zinc-rich foods such as meat, fish, shellfish, pulses, seeds, nuts, and whole grains may help you recover more effectively from an injury.
Some people may be tempted to simply take zinc supplements to ensure they meet their recommendations. But zinc competes with copper for absorption, so receiving high doses of zinc from supplements may increase the likelihood of copper deficiency However, getting enough from your diet is important.
Regularly consuming zinc-rich foods can help speed up wound healing and tissue repair and growth. Calcium is an important component of bones and teeth.
Calcium-rich foods include dairy products, leafy greens, sardines, broccoli, okra, almonds, seaweed, and calcium-fortified tofu and plant milks.
Vitamin D serves an equally important function because it helps your body absorb the calcium found in the foods you eat. Together with calcium, it plays an instrumental role in recovery from a bone injury 37 Also, getting enough vitamin D may increase the chances of a good recovery after surgery.
For instance, studies have found that good vitamin D status can enhance strength recovery following an anterior cruciate ligament ACL surgery 3940 Few foods naturally contain vitamin D, but your body can make vitamin D from exposure to the sun.
Those who live in northern climates or spend a limited amount of time outdoors may require supplements to get enough vitamin D 42 Eating enough calcium-rich foods is necessary for proper recovery from fractures. Getting enough vitamin D can also help. Creatine is a substance naturally found in meat, poultry, and fish.
It helps your body produce energy during heavy lifting or high intensity exercise. The human body can also produce about 1 gram of it per day Creatine has become a popular supplement commonly used to increase muscle mass and improve performance in various sports 44 Interestingly, it may also help you recover from an injury One older study reported that creatine supplements enhanced the gain of muscle mass and strength lost during a 2-week immobilization period more than a placebo Another study found that individuals supplementing with creatine lost less muscle in their upper body during a weeklong period of immobilization than those given a placebo.
However, not all studies have found these results 474849 In both studies that showed positive results, participants took the creatine supplement in four doses of 5 grams each day. However, no studies to date have found any serious side effects.
Creatine remains one of the most-studied, safest supplements around, so it may be worth trying Creatine may enhance your recovery by reducing the amount of muscle you lose immediately after your injury.
It may also help you regain muscle more quickly once you go back to training. Glucosamine is a natural substance found in the fluid that surrounds your joints. Your body naturally produces glucosamine, but you can also increase your levels through supplements.
Supplements are generally made from either shellfish shells or fermented corn. Research in people with arthritis suggests that glucosamine may be useful in decreasing joint pain 51 Also, studies in people without arthritis or other joint conditions show that supplementing with milligrams to 3 grams of glucosamine per day may help reduce joint deterioration 535455 Based on these findings, some people take glucosamine supplements to help reduce pain after joint and bone injuries.
However, more research is needed before strong conclusions can be made. Glucosamine supplements may pose a risk to people who are allergic or sensitive to shellfish, those who have asthma, and those taking diabetes medications or warfarin.
If you fall into any of these categories, talk with your doctor before trying glucosamine In addition to getting enough calcium and vitamin D, good intakes of the following nutrients may contribute to a speedier recovery from bone fractures:.
Those recovering from bone fractures should consume foods rich in these nutrients daily, if possible. The nutrients described above are necessary for the health of your bones. Therefore, getting enough of them may help you recover from a fracture more quickly.
While not all of them are under your influence, you likely have some control over the nutrients you provide your body. Therefore, regularly consuming the foods and supplements mentioned in this article is one way you can speed up your recovery.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Your intercostal muscles lie between your ribs. A strain in this area can cause pain and difficulty breathing. Here's how to treat it. A sprained toe refers to a toe with a torn ligament.
: Gym supplements for muscle repair| Best Muscle Recovery Supplements (2024): 13 Products to Add to Your Post-Workout Routine | Overall, we would recommend giving Repaur a Gm if you're looking for a supplement Gym supplements for muscle repair help with endurance and recovery. Vitamin Gym supplements for muscle repair serves an zupplements important function because it helps Mens health pills body absorb relair calcium found in Gym supplements for muscle repair suplements you eat. By Nikki Daigle, CPT Feb 7, To order a tub of Hibernate, check it out on the official Huge Supplements website or Amazon. Turmeric: Overview, uses, side effects, precautions, interactions, dosing and reviews. If you're looking for a supplement that can help you recover faster and support fat loss, then XTEND Ripped BCAA Powder Blueberry Lemonade might be the right choice for you. Formulated with fat-burning ingredients like CLA and Capsimax to support weight loss. |
| 10 essential supplements for muscle growth and recovery | RELATED ARTICLE 6 Incredible Clean Carb Sources For Optimal Performance. Now, if you are a competitive athlete, sometimes it can be hard to get the daily intake of carbohydrates you need, to adequately replenish glycogen stores for added energy and improved performance over g club anyone? In this case, it is important to supplement with a natural carbohydrate that sustains long-lasting glycogen release such as complex carbohydrate supplements, like Clean Carbs for faster muscle recovery and optimized performance. RELATED ARTICLE Post Workout Nutrition: What To Eat After Your Workout For The Best Results. Studies have shown for the past several decades, that glycogen replenishment is key to fuel endurance and recovery during prolonged periods of exercise performance. However, the vast majority of carb supplements such as waxy maize, dextrose, maltodextrin, and highly branched cyclic cluster dextrin are simple carbs sugar derived from cornstarch; a genetically modified ingredient with low to no nutritional value. If you're going to go with a carbohydrate supplement for recovery, opt for something that is made with real food, not refined sugar. Citrulline Malate is a unique combination of the nonessential amino acid L-Citrulline and malate, which comes from malic acid. Citrulline Malate is perhaps one of the most impressive and versatile supplements proven to help support faster muscle recovery. Citrulline Malate is one of the best supplements for faster muscle recovery, due to its ability to release nitric oxide NO. NO is a vasodilator, meaning that it widens the blood vessels, without raising blood pressure. By promoting the release of NO, the body is able to transport more oxygen and blood, resulting in improved strength, better endurance, and optimized recovery. By improving each aspect of your training through an increase in Nitric Oxide production, you'll be able to clock faster times, delay muscle fatigue, increase training volume, row harder, and lift heavier. RELATED ARTICLE Citrulline Malate: The Best Pre-Workout Ingredient Of All Time. In a study, published in the Journal Of Strength and Conditioning Research, at the University of Córdoba, Spain 41 male participants performed two consecutive flat barbell bench-training sessions for a total of sixteen sets. The number of reps showed a significant increase from placebo treatment to treatment with CM from the third set achieving Again, this study proves that one of the greatest benefits of Citrulline Malate is reducing muscle fatigue, in addition to optimizing post-workout recovery. RELATED ARTICLE What Are Nitric Oxide NO Boosters? Muscle soreness can cause extreme physical discomfort and interrupt training sessions. With a reduction in acute muscle soreness and post-workout muscle breakdown, you can increase training volume, and generate greater gains in strength and overall performance. RELATED ARTICLE 3 Clinically Proven Ways Citrulline Malate Can Improve Your Training. Krill oil contains essential Omega-3 fatty acids EPA eicosapentaenoic acid and DHA docosahexaenoic acid. Essential, meaning that your body cannot produce them on its own therefore they must be obtained through your diet or through supplementation. Krill Oil is rich in omega-3 fatty acids. And omega-3 fatty acids are proven to help with post-workout inflammation and faster recovery. In randomized, controlled trial 50 adult participants with mild knee pain were administered 2g of Krill Oil or placebo for thirty days. The results indicated that the krill oil group had significant improvements in knee pain, stiffness, and increased range of motion [ R ]. RELATED ARTICLE The Benefits Of Astaxanthin. Astaxanthin is a carotenoid or an antioxidant that helps fight the build-up of free radicals. Astaxanthin is also an anti-inflammatory and can help reduce chronic inflammation and help you with faster recovery. If you have constant joint pain especially after lifting or doing CrossFit box jumps consider adding Krill Oil as one of your muscle recovery supplements. RELATED ARTICLE Krill Oil Vs. Fish Oil: Which One Is Better? You work out hard, to become stronger, faster, and healthier, however, the process of protein synthesis muscle building occurs during your recovery period and while you're resting. Adding some of the recovery supplements above will be a good way to help you recover faster. Faster and optimized recovery means better workouts, harder training, and improved results. The Momentum Stack was created to generate the momentum you need to push through your workout from start to finish without compromise. All products are clinically dosed for optimum performance with the vital nutrients you need for your endurance, strength, and recovery all with a delicious lemon-lime flavor. Get exclusive access to discounts and the latest on fitness, nutrition, and wellness delivered straight to your inbox. Your email. Create your account Lost password? First name. Last name. Your cart is empty. DAILY STACKS DIGESTIVE HEALTH JOINT HEALTH WEIGHT LOSS WELLNESS. Best Supplements For Muscle Recovery 1. Post Workout Supplements Post workout supplements are specifically created with the goal of building mucsle and optimize workout recovery and reducing soreness. Whey Protein Isolate One of the best supplements for faster muscle recovery is Whey Protein Isolate. How Does Whey Protein Isolate Help Muscle Recovery? How Do BCAAs Help Muscle Recovery? BCAAs are essential amino acids that play a key role in muscle protein synthesis, which is the process by which muscles repair and grow. Additionally, BCAAs can help reduce muscle soreness and fatigue. There are several fast-acting muscle recovery supplements available, including beta-alanine and creatine. These supplements work quickly to reduce muscle soreness and improve recovery time. However, it is important to note that everyone's body is different, so what works for one person may not work for another. Affiliate Disclosure: The links provided may earn us a small commission at no additional cost to you if you choose to purchase the recommended product. This support allows our research and editorial team to continue providing high-quality recommendations. As a participant in the Amazon Services LLC Associates Program, an affiliate advertising initiative, we are able to earn advertising fees through providing links to products on Amazon. Please rest assured that we only recommend high-quality products. Skip to main content Buoy Logo. Nav Open Icon. AI symptom checker Symptoms Chevron Icon. Chevron Icon. Symptoms Conditions Chevron Icon. Find care. Top 8 Best Muscle Recovery Supplements. Top 8 Best Muscle Recovery Supplements Updated February 7, Facebook Icon. LinkedIn Icon. Pinterest Icon. Pocket Icon. What's the best supplement for me? Top 3 Best Muscle Recovery Supplements Scivation Xtend BCAA Powder Optimum Nutrition Glutamine mg, Capsules MuscleTech Clear Muscle Post Workout Recovery When it comes to post-workout recovery, it's important to give your muscles the nutrients they need to repair and rebuild. Scivation Xtend BCAA Powder The Editor's Choice Elevate your workout game with Scivation Xtend BCAA Powder, a muscle-recovery powerhouse. Pros Provides 7g of BCAAs in the research-proven ratio Contains Glutamine and Citrulline Malate for enhanced muscle recovery Sugar-free and zero calories Cons Some flavors may not be to everyone's taste May not dissolve completely in water Not suitable for those with certain dietary restrictions Scivation Xtend BCAA Powder is an excellent choice for anyone looking to improve their muscle recovery after a workout. Optimum Nutrition Glutamine mg, Capsules. MuscleTech Clear Muscle Post Workout Recovery. Pros Clear Muscle contains BetaTOR, a unique metabolite and free-acid HMB derivative of leucine, which is the most powerful amino acid. Cons The daily dosage of 1 softgel capsule, 3x daily might be inconvenient for some users. Pros Growth Surge contains research-proven ingredients that can help you build lean muscle mass. The supplement is manufactured in a state-of-the-art facility that is cGMP certified, ensuring that you're getting the purest, safest, and highest quality supplements. The supplement can help improve post-workout muscle recovery, reduce muscle soreness, and increase strength and endurance in the gym. Cons The price per serving is relatively steep compared to many other products. Some people may not like the taste of the supplement. The supplement may not work as well for everyone. Animal Recovery Chews. Pros Improved recovery, reduced soreness, improved hydration, and promote muscle rebuilding with just four chews per serving. No messy powder, no mixing, no shaking, just toss some chews in your gym bag and enjoy the benefits of Branched Chain Amino Acids wherever you are. This clinically tested formulation combines BCAAs, Glutamine, Taurine and Sea Salt to go beyond what BCAAs alone can offer. Cons The serving size of four chewables is a bit much for some people. The flavor may not be to everyone's liking. The chews are hard and powdery, not chewy. EVL Z-Matrix Muscle Recovery Supplement. Pros Advanced formula with added Folic acid, Theanine, and Black pepper extract for enhanced benefits Melatonin-free for better rest without unwanted drowsiness Made in American GMP labs for uncompromising quality Cons Capsules may be difficult to swallow for some May cause heartburn in some individuals Results may not be noticeable for everyone The EVL Z-Matrix Muscle Recovery Supplement is a game-changer for those looking to take care of their tired muscles and promote increased muscle strength, repair, and endurance. Natures Craft Advanced Tart Cherry Extract Capsules. Pros Potent uric acid reducer for optimal muscle and joint health Rich nutrient composition for versatile benefits Packed with antioxidants and flavonoids for extra strength joint health Cons Capsules are a little on the large side May not work for everyone Some users may experience an upset stomach We tried Natures Craft Advanced Tart Cherry Extract Capsules for a month and noticed a significant difference in our muscle recovery time. Pros The amino acid infusion contains 10g of micronized amino acids per serving, which helps support muscle recovery following exercise. The inclusion of BCAAs to the formula can help take your performance to the next level, allowing you to push harder during training. The powder mixes easily, with no clumping. Cons The product is susceptible to melting or damage if exposed to heat or sunlight, so customers are expected to be available during product delivery. The product contains no caffeine, which may be a downside for those looking for a caffeine boost during workouts. The product is only available in two sizes: 30 servings or 70 servings. Buying Guide When it comes to choosing the best muscle recovery supplement, there are a few key features to consider. Ingredients The first thing to look for when choosing a muscle recovery supplement is the ingredients. Dosage The next thing to consider is the dosage. Form Muscle recovery supplements come in various forms such as powders, capsules, and liquids. Price Price is also an important factor to consider. Reviews Finally, take a look at reviews from other users. By considering these factors, you can choose the best muscle recovery supplement for your needs. Frequently Asked Questions What are the top-rated post-workout supplements for muscle recovery? Which muscle recovery supplements are most effective for women? Can supplements really help with muscle fatigue and soreness? This inflammatory response is beneficial and needed for proper healing 9. However, if this inflammation remains too high for too long, it may slow down your recovery 9. One way to prevent excess inflammation from delaying your recovery is to eat enough omega-3 fats. These fats, which are found in foods such as fish, algae, walnuts, flaxseed, and chia seeds, are known to have anti-inflammatory properties 23 , You can also prevent excess or prolonged inflammation by limiting your consumption of omega-6 fats, which are commonly found in corn, canola, cottonseed, soy, and sunflower oils. Consuming too many omega-6 fats may promote inflammation, especially if your intake of omega-3 fats is low 25 , In addition, some studies report that omega-3 supplements may help increase the creation of muscle protein, reduce the loss of muscle during immobilization, and promote recovery from concussions 27 , 28 , 29 , Therefore, it may be best to increase your omega-3 intake through foods rather than supplements Foods rich in omega-3 fats may help speed up your recovery by helping to prevent excessive or prolonged inflammation. Limiting your intake of omega-6 fats can also be helpful. Zinc is a component of many enzymes and proteins, including those needed for wound healing, tissue repair, and growth In fact, studies show that not getting enough zinc from your diet can delay wound healing Therefore, consuming zinc-rich foods such as meat, fish, shellfish, pulses, seeds, nuts, and whole grains may help you recover more effectively from an injury. Some people may be tempted to simply take zinc supplements to ensure they meet their recommendations. But zinc competes with copper for absorption, so receiving high doses of zinc from supplements may increase the likelihood of copper deficiency However, getting enough from your diet is important. Regularly consuming zinc-rich foods can help speed up wound healing and tissue repair and growth. Calcium is an important component of bones and teeth. Calcium-rich foods include dairy products, leafy greens, sardines, broccoli, okra, almonds, seaweed, and calcium-fortified tofu and plant milks. Vitamin D serves an equally important function because it helps your body absorb the calcium found in the foods you eat. Together with calcium, it plays an instrumental role in recovery from a bone injury 37 , Also, getting enough vitamin D may increase the chances of a good recovery after surgery. For instance, studies have found that good vitamin D status can enhance strength recovery following an anterior cruciate ligament ACL surgery 39 , 40 , Few foods naturally contain vitamin D, but your body can make vitamin D from exposure to the sun. Those who live in northern climates or spend a limited amount of time outdoors may require supplements to get enough vitamin D 42 , Eating enough calcium-rich foods is necessary for proper recovery from fractures. Getting enough vitamin D can also help. Creatine is a substance naturally found in meat, poultry, and fish. It helps your body produce energy during heavy lifting or high intensity exercise. The human body can also produce about 1 gram of it per day Creatine has become a popular supplement commonly used to increase muscle mass and improve performance in various sports 44 , Interestingly, it may also help you recover from an injury One older study reported that creatine supplements enhanced the gain of muscle mass and strength lost during a 2-week immobilization period more than a placebo Another study found that individuals supplementing with creatine lost less muscle in their upper body during a weeklong period of immobilization than those given a placebo. However, not all studies have found these results 47 , 48 , 49 , In both studies that showed positive results, participants took the creatine supplement in four doses of 5 grams each day. However, no studies to date have found any serious side effects. Creatine remains one of the most-studied, safest supplements around, so it may be worth trying Creatine may enhance your recovery by reducing the amount of muscle you lose immediately after your injury. It may also help you regain muscle more quickly once you go back to training. Glucosamine is a natural substance found in the fluid that surrounds your joints. Your body naturally produces glucosamine, but you can also increase your levels through supplements. Supplements are generally made from either shellfish shells or fermented corn. Research in people with arthritis suggests that glucosamine may be useful in decreasing joint pain 51 , Also, studies in people without arthritis or other joint conditions show that supplementing with milligrams to 3 grams of glucosamine per day may help reduce joint deterioration 53 , 54 , 55 , Based on these findings, some people take glucosamine supplements to help reduce pain after joint and bone injuries. However, more research is needed before strong conclusions can be made. Glucosamine supplements may pose a risk to people who are allergic or sensitive to shellfish, those who have asthma, and those taking diabetes medications or warfarin. |
| 13 Best Muscle Recovery Supplements () | Garage Gym Reviews | GGym Factory Carb Surge Kale for energy formulated Gum enhance athletic performance and muwcle by providing 23 Gy of clean, ffor carbs Citrus aurantium extract Carb10® Cardiopulmonary health tips Starch and Cluster Dextrin—without the suppleents of Cardiopulmonary health tips, ultra-processed sugar. Our top priority was Gym supplements for muscle repair find supplements that not only aid in muscle recovery but also yGm good and are easy to use. Beyond the function of the ingredients, Muscle Feast is committed to and proud of providing a natural protein blend sourced from pasture-raised, well-treated, grass-fed cows. SNAC ZMA-5 Sleep Aid Supplement. Its sustained amino acid release supports overnight muscle recovery and helps prevent muscle breakdown. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. What to Look for in Protein Powder: 12 Tips from a Registered Dietitian by Destini Moody, RD, CSSD, LD Feeling overwhelmed by the endless options for protein supplements? |
Gym supplements for muscle repair -
XWerks is a supplement company committed to optimizing athletic performance. The key ingredients are 25 grams of a trademarked cluster dextrin carb source, three grams of BCAAs and mineral electrolytes calcium, magnesium and sodium. The Cluster dextrin in the powder is a complex carbohydrate that acts as fuel for the body during training, and clinical trials have shown that it can increase time to exhaustion and decrease the stress hormone response triggered by intensive exercise.
The branched chain amino acids BCAAs , specifically leucine, are the amino acid building blocks necessary to build muscles.
The BCAAs are also included to decrease muscle fatigue during training since they can serve as an energy substrate when your glycogen levels have been depleted after prolonged exercise. Finally, the electrolytes are always helpful for preventing dehydration and other negative side effects of water loss.
The Transparent Labs Post and Transparent Labs BCAA Glutamine supplements have a similar functionality, as both are focused on muscular repair and recovery. Where BCAA Glutamine differs is that it includes eight grams of the BCAAs leucine, isoleucine and valine, which makes it better as an intra-workout, rather than a post-workout, recovery supplement.
It's an effective intra-workout supplement to increase endurance because BCAAs have been shown to act as an energy source when your glucose levels have been depleted after prolonged exercise. This additional source of energy is very beneficial for individuals following a low-carbohydrate or keto diet plan in which their glucose levels are already low.
Also, L-glutamine is great for muscle recovery as it has been shown to help reduce exercise-induced muscle damage and will be effective at the five gram dose. Each ingredient was carefully chosen to ensure users could skip their ordinary electrolyte drink mix for something more potent and beneficial for muscle recovery and growth.
Some research has shown Beta-Alanine to reduce muscular fatigue, while Betaine Anhydrous was shown to improve both body composition and training volume. When purchasing a muscle recovery supplement, look for products that contain ingredients proven by research to be effective.
These include protein, carbohydrates, creatine, glutamine, mineral electrolytes and beta-alanine, to name a few. Also make sure the supplement is created by a reputable company, contains high quality ingredients and follows good manufacturing practices.
Here are scientifically effective doses of ingredients commonly found in muscle recovery supplements:. They often give insight into how the product performs, the best flavor options to choose and information about the company's customer service.
In order to determine which supplements are the best for muscle recovery, we looked at a number of different factors, including the overall quality of ingredients and dosages, positive customer reviews, the price points and our own first-hand experience using these products.
Muscle recovery is important because it allows your muscles to repair and rebuild after intense exercise. This process of recovery is essential for maintaining muscle strength and function, preventing injuries and ultimately the key to overall muscle growth.
When used correctly, there is no evidence to suggest that the supplements on this list will cause any major side effects. Creatine is known to cause some water retention and bloating, but this side effect usually dissipates within a week or two of using the product.
In order to achieve the best results, you may want to look at stacking certain muscle recovery supplements together. An example of an effective supplement stack for muscle recovery would include protein powder, creatine and a daily multivitamin. Related: The Best Supplement Stacks for Every Fitness Goal.
Just be sure to read the supplement label on the back of products to prevent taking multiple doses of the same ingredient. A common example of this would be taking a full dose of creatine in addition to a protein powder, pre-workout or recovery supplement that contains creatine.
While this is unlikely to cause any harm, it would be unnecessary and a waste of money. Muscles recover the fastest when they are given adequate rest, hydration and post-exercise nutrition. This is why supplements that contain both carbohydrates and protein are extremely effective at promoting recovery.
Use these supplements in conjunction with a healthy whole foods diet for the best effect. Bodybuilders potentially use all of the supplements on our list to improve muscle recovery. The tried and true supplements they prioritize are protein, carbohydrates and creatine.
Protein is essential for muscle repair and growth, carbohydrates are necessary for replenishing muscle glycogen stores and creatine has been shown to be effective at reducing muscle soreness and fatigue between training sessions.
The best protein powder is the one that you enjoy and will consume on a regular basis. That being said, both whey protein isolate and hydrolyzed whey protein digest and absorb rapidly in the body, and are ideal for quick muscle repair.
For all these reasons, make sure to include protein-rich foods like meat, fish, poultry, eggs, tofu, beans, peas, nuts, or seeds in your daily menu. How you distribute these foods throughout the day also seems to matter 9 , 10 , Research shows that spreading your protein intake equally over four meals may stimulate muscle growth more than an uneven distribution 10 , Eating protein-rich foods at every meal and for snacks may help lessen muscle loss following an injury.
Protein-rich foods may also help you regain muscle mass faster once you return to training. Recovery from injury often involves immobilization or limited use of the injured body part. And when you move less, you use less energy throughout the day. One way to reduce your calorie intake without feeling hungrier is to consume a diet rich in fiber.
This, along with consuming the protein-rich foods mentioned above, may help you eat less without feeling deprived 13 , 14 , As a bonus, fiber-rich foods tend to be high in several other nutrients essential for your recovery, including vitamin C, magnesium, and zinc 9 , However, note that restricting calories too severely can reduce wound healing and promote muscle loss, both of which negatively affect recovery 8.
Therefore, if you were attempting to lose body fat before the injury, consider postponing your weight loss efforts. Instead, focus on maintaining your body weight until your recovery is complete. Consuming fiber-rich foods while recovering from an injury can help with healing and weight management during recovery.
Vitamin C helps your body make collagen , which helps maintain the integrity of your bones, muscles, skin, and tendons 9 , Vitamin C is also important for wound healing 9 , Therefore, getting enough vitamin C in your diet is a great way to help your body rebuild tissue after an injury.
Moreover, vitamin C has antioxidant and anti-inflammatory properties, which may help speed up your recovery by preventing excessive levels of inflammation Some of the foods highest in vitamin C are citrus fruits, red and yellow bell peppers, dark leafy greens, kiwi, broccoli, berries, tomatoes, mango, and papaya.
Research is mixed on whether vitamin C supplementation can actually improve athletic performance or speed recovery, especially for those already getting enough vitamin C from their diet It may also help prevent excessive inflammation from slowing down your recovery.
After an injury, the first phase of wound healing always involves some inflammation. This inflammatory response is beneficial and needed for proper healing 9. However, if this inflammation remains too high for too long, it may slow down your recovery 9. One way to prevent excess inflammation from delaying your recovery is to eat enough omega-3 fats.
These fats, which are found in foods such as fish, algae, walnuts, flaxseed, and chia seeds, are known to have anti-inflammatory properties 23 , You can also prevent excess or prolonged inflammation by limiting your consumption of omega-6 fats, which are commonly found in corn, canola, cottonseed, soy, and sunflower oils.
Consuming too many omega-6 fats may promote inflammation, especially if your intake of omega-3 fats is low 25 , In addition, some studies report that omega-3 supplements may help increase the creation of muscle protein, reduce the loss of muscle during immobilization, and promote recovery from concussions 27 , 28 , 29 , Therefore, it may be best to increase your omega-3 intake through foods rather than supplements Foods rich in omega-3 fats may help speed up your recovery by helping to prevent excessive or prolonged inflammation.
Limiting your intake of omega-6 fats can also be helpful. Zinc is a component of many enzymes and proteins, including those needed for wound healing, tissue repair, and growth In fact, studies show that not getting enough zinc from your diet can delay wound healing Therefore, consuming zinc-rich foods such as meat, fish, shellfish, pulses, seeds, nuts, and whole grains may help you recover more effectively from an injury.
Some people may be tempted to simply take zinc supplements to ensure they meet their recommendations. But zinc competes with copper for absorption, so receiving high doses of zinc from supplements may increase the likelihood of copper deficiency However, getting enough from your diet is important.
Regularly consuming zinc-rich foods can help speed up wound healing and tissue repair and growth. Calcium is an important component of bones and teeth. Calcium-rich foods include dairy products, leafy greens, sardines, broccoli, okra, almonds, seaweed, and calcium-fortified tofu and plant milks.
Vitamin D serves an equally important function because it helps your body absorb the calcium found in the foods you eat. Together with calcium, it plays an instrumental role in recovery from a bone injury 37 , Also, getting enough vitamin D may increase the chances of a good recovery after surgery.
For instance, studies have found that good vitamin D status can enhance strength recovery following an anterior cruciate ligament ACL surgery 39 , 40 , Few foods naturally contain vitamin D, but your body can make vitamin D from exposure to the sun. Those who live in northern climates or spend a limited amount of time outdoors may require supplements to get enough vitamin D 42 , Eating enough calcium-rich foods is necessary for proper recovery from fractures.
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