5 supplements that help boost recovery
Training hard in the gym can lead to bigger gains but can also leave you feeling very sore. The good news is- with the right supplementation, you can minimize soreness and move ahead to your next workout.
Proper nutrition, sleep, and a well-designed training scheme can help you face down the dreaded Delayed-Onset Muscle Soreness (DOMS).
Here are a few supplements to help you speed up your recovery and get back to your routine:
Branched Chain Amino Acids (BCAAs)
There’s a reason BCAAs are in almost every post-workout product. The amino acids leucine, isoleucine, and valine are important for building muscle and reducing muscle breakdown.
Hard training sessions can wreak havoc on the proteins that make up your muscle fibers and turn even the simplest of daily activities into struggles. BCAAs serve as an effective recovery agent, helping to reduce post-exercise muscle soreness and the recovery time needed between workouts.
You’ll reap a whole lot of benefits if you add fish oil to your nutrition plan, from supporting a healthy heart to helping with weight loss, fish oil is a great way to help improve your overall health.
EPA and DHA, two essential fatty acids found in fish oil, have anti-inflammatory properties that help reduce muscle soreness after a workout. Many studies on fish oil have proved that people experience less pain, less muscle swelling, and a greater range of motion. These results are due to fish oil’s ability to strengthen cell membranes while reducing the oxidative stress that accompanies intense training sessions.
So when it comes to post workout recovery, this supplement is an essential.
More commonly associated to fat-burning agents due to its effectiveness, L-Carnitine is an important supplement for recovery. By decreasing the accumulation of ammonia and increasing blood flow during and after exercise, L-carnitine can help optimize the post-workout tissue repair process.
Magnesium is essential to the proper functioning of the human body. Though it’s found in some foods, many people are deficient in magnesium because it can be difficult to get enough from our diets alone. Magnesium is also commonly included in multivitamins and other supplements, but often in relatively low amounts.
It helps keep bones strong, maintains healthy blood pressure and supports cardiac health, among other things. It’s also a key component of healthy sleep, which is a must for an effective post-workout recovery.
Whey protein powder is actually one of the most popular supplements in general, and certainly has a multitude of benefits. It is made from dairy products and is typically 70-90% pure protein.
Protein itself is essential to proper recovery, because protein contributes to muscle repair and growth. Whey protein is a high-quality source of protein which, in addition to offering a great amino acid concentration, also digests very rapidly. Studies have shown that whey protein can hit your bloodstream within 15 minutes of consumption. This is an important benefit of whey because the faster you can get protein into your system, the faster you can start recovering.