Muscle rest and muscle recovery are essential aspects for athletes because they give the body time to repair and strengthen itself between workout sessions. Muscle recovery is equally important as the workout itself.
Whenever you push muscle past its standard, the tissue gets a tear. The repair of this tear leads to muscle growth. If you do not allow the muscle to recover, you will not see gains in muscle mass and feel reduced muscle strength.
The reduced muscle strength will show up as a lack of progress. Taking sufficient time off gives muscle fibers time to heal; a supplement can assist. These supplements, such as the phytoplankton supplement, can heal muscle damage and reduce sore muscles.
How Supplements Heal Muscle Damage & Soreness
Some supplements enhance the synthesis of muscle protein, in which muscle cells make more protein. Speaking of which, protein is the building block for muscle. Consequently, promoting the synthesis of protein gives the body more blocks to use.
Muscle soreness can occur quickly after a workout session due to lactic acid buildup, or it can be a delayed onset muscle soreness, also known as DOMS.
Some of the supplements ease both types of muscle soreness, while some assist the body in eliminating the lactic acid buildup. Some other supplements speed up the recovery process.
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Protein Supplement for Muscle Recovery
Protein is the most helpful supplement for muscle recovery. It helps in faster muscle repair, especially after an intense workout. If there is not enough protein in an athlete's training, the protein supplement is all the more critical.
Since Whey protein includes essential amino acids, they are a popular choice. Whey protein powder offers 25g per serving, though some provide more. Soy, egg protein, rice, hemp, and pea protein are the other important protein source.
BCAA & Citrulline Malate Supplement
Although our body can make some amino acids, it cannot make essential amino acids such as Branched-chain amino acid (BCAA). BCAA promotes muscle growth while reducing muscle fatigue.
It can even help ease sore muscles. BCAAs were taken as a bodybuilding supplement be most effective when consumed before the starting workouts.
Citrulline is a non-essential amino acid found in watermelon that converts into nitric oxide when taken as a supplement. Nitric oxide helps open blood vessels, thereby improving blood flow.
Due to this, it becomes easier for blood and other nutrients to reach the muscle, consequently speeding their recovery. Additionally, research studies reveal that it improves the bioavailability of another amino acid, L-arginine, that aids in protein synthesis.
Fatty Acids & Creatine supplements
A fatty acid is another good supplement for muscle recovery, as they not only supply energy and reduce inflammation. A medium-chain triglyceride (MCT) fatty acid helps by reducing lactic acid buildup.
An omega-three fatty acid reduces muscle fatigue, muscle soreness and offers injury protection. The fatty acid supplements should be stored in a dark, cool place.
Research studies have revealed that taking creatine supplements aids in muscle recovery and increase muscle strength, thereby boosting the athlete's performance. Creatine monohydrate gives more benefits when used as a post-workout supplement.
Magnesium Supplement
Magnesium (Mg) has many health benefits, and one of them is it supports healthy muscle function. It works by blocking calcium uptake that helps the muscles relax after contracting during a challenging workout.
Research studies reveal that having sufficient magnesium levels can increase strength and power, improving exercise performance, extension, flexion, rotation, and jumping. Magnesium supplements activate Vitamin D.
Low levels of Vitamin D cause muscle weakness and pain. If not supplemented, it leads to the decline of muscle mass, along with an athlete's performance. A simple blood test known as a total serum magnesium test can reveal low magnesium levels.
Once low levels are detected, you can increase your magnesium intake by supplements and including spinach, almond, peanuts, cashews, and pumpkin seeds in your diet.
There are three types of magnesium supplements, namely:
Magnesium Sulfate: This is regarded best for muscle recovery. One research study has reported stopping the body's natural shiver response when coming out of anesthesia.
Magnesium Chloride: This is the most commonly available form of magnesium supplement.
Magnesium Citrate: This is the most accessible form of magnesium to digest and is preferred by athletes facing low levels due to absorption issues.
Other forms such as magnesium glycinate assist with stress management. Magnesium malate helps in controlling blood sugar control while Magnesium taurate helps in reducing high blood pressure.
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Recovery supplements are required to reduce muscle tension, repair, prevent muscle breakdown, and muscle recovery. It doesn't mean you need to drop down on the couch and gain calories.
If you do not want interruptions in our intense workout schedule, the best options are various supplements to aid your muscle recovery. It would help if you took them post-workouts or in-between your exercises.
Supplement feeds with extra nutrients that your body requires for improving your exercise performance.
