Post-workout muscle repair supplements -
BCAAs have been suggested to improve performance, recovery, and body composition. Four meta-analysis publications favor the use of BCAAs over placebo for muscle recovery.
BCAAs may be helpful for:. Other studies have found BCAA supplementation to have no effect on markers of muscle damage or soreness after exercise. A meta-analysis published in concluded that BCAAs reduced muscle soreness after only resistance exercise.
However, the researchers added that supplementation protocols used in the studies differed. Therefore, the results should be interpreted cautiously. More, well-designed studies are needed. The National Institutes of Health NIH cautions that BCAAs have not consistently shown benefits in the way of improving performance, building muscle, or helping with recovery.
Moreover, consuming animal-based proteins will help increase your intake of BCAAs without needing a supplement. For supplementation, up to 20 g of BCAAs per day in divided doses appears to be safe. Eating a nutritious diet and getting adequate protein timed with your workouts appropriately will provide you with the protein and BCAAs needed.
Creatine provides energy for the muscle. The body produces creatine, but you can also get it from food. Creatine is found mostly in red meat and seafood. As a supplement, it is in the form of creatine monohydrate.
Creatine is the most studied and most effective ergogenic performance-enhancing nutritional supplement available to athletes. Creatine supplementation appears to improve muscle strength and power in some individuals.
It is most useful for short, intense periods of muscle work. For example, creatine may be useful for weight lifting or sprinting. However, it does not provide benefits to endurance athletes like marathon runners or cyclists.
Creatine may help athletes in their recovery from intense training. According to the International Society of Sports Nutrition ISSN , creatine supplementation for athletes may:. Creatine may also minimize damage to muscles after a workout, but further research is needed.
Creatine is mostly safe as a supplement. The most commonly reported side effect is weight gain due to water retention. In research, the most common dosing is a 5 mg creatine dose taken four times daily as a loading dose or the initial higher dose given at the beginning of dosing for five to seven days.
Following the loading dose, 3—5 mg daily can be taken for up to 12 weeks. Alternatively, the ISSN states that "the quickest method of increasing muscle creatine stores may be to consume about 0. Omega-3 fatty acids are a type of polyunsaturated fats.
The most common omega-3 fatty acids are: alpha-linolenic acid ALA , eicosapentaenoic acid EPA , and docosahexaenoic acid DHA. Omega-3 fatty acids are anti-inflammatory in general, but their role in muscle recovery is less understood.
One meta-analysis found that omega-3 fatty acid supplementation reduced blood markers of muscle damage creatine kinase , lactate dehydrogenase, and myoglobin.
The authors concluded that omega-3s should be supplemented for recovery from exercise-induced muscle damage. However, a separate systematic review did not find that omega-3 supplementation improved skeletal muscle markers of inflammation and damage. However, it did improve delayed-onset muscle soreness recovery.
More research is needed to determine the efficacy of omega-3 fatty acid supplements specific to muscle recovery. For adults, the adequate intake AI of omega-3 fatty acids is between 1. It is best to get this amount from your diet.
Sources of omega-3 fatty acids include fish, seafood, nuts, flaxseed oil, and chia seeds. Vitamin C is needed to produce collagen. Collagen helps maintain the integrity of muscle and tendons. There is no data to suggest that vitamin C can help with muscle recovery after exercise.
Yet, vitamin C is an essential nutrient you should be sure you get enough of in your diet. Vitamin C is easily obtained through diet alone, and deficiency is rare.
The RDA for vitamin C ranges from 75 to mg daily. Vitamin C is found mostly in fruits and vegetables, such as oranges, kiwi, strawberries, broccoli, and bell peppers.
If you don't get enough vitamin C in your diet, supplements are available. Vitamin C can be supplemented alone or as a multivitamin. Avoid supplementing in excess of the tolerable upper limit UL of 2, mg daily. Doses higher than this are just excreted through urine.
Some dietary supplements that are marketed for athletic performance could contain stimulants , steroids, hormone -like ingredients, controlled substances, prescription medications, or unapproved drugs. This is inappropriate and illegal.
For athletes, this can be a serious issue that could disqualify them from competing in their sport. Athletes should evaluate supplements carefully and look for ones tested by third-party companies, such as NSF.
org, Informed Choice, or Banned Substances Control Group. Products that have passed testing may carry the company's logo that tested the product. In addition to nutrition and supplements, there are several other strategies that you can use to reduce muscle soreness and help with recovery.
They include:. Taking multiple approaches regarding nutrition and other post-workout strategies can help speed up the recovery process. Nutrition can help with muscle recovery after intense workouts.
For example, eating a snack or meal that includes carbohydrates and protein helps aid muscle recovery. You do not need supplements to have an effective muscle recovery strategy.
The foods we eat play a more crucial role in muscle recovery, and proper nutrition should be enough. While you can take supplements in addition to a proper diet, supplements alone without eating the right food will not help with recovery.
More, well-designed research studies are needed to prove the efficacy of supplements for muscle recovery. For now, the best approach is to incorporate the right amount of nutrients into your everyday diet to help support the post-exercise recovery process for your body. Gonzalez JT, Wallis GA.
Carb-conscious: the role of carbohydrate intake in recovery from exercise. Curr Opin Clin Nutr Metab Care. Ivy JL, Goforth HW Jr, Damon BM, McCauley TR, Parsons EC, Price TB. Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement. J Appl Physiol Fox AK, Kaufman AE, Horowitz JF.
Adding fat calories to meals after exercise does not alter glucose tolerance. Kwon YJ, Lee HS, Park JY, Lee JW. Associating intake proportion of carbohydrate, fat, and protein with all-cause mortality in Korean adults. National Institutes of Health Office of Dietary Supplements.
Dietary supplements for exercise and athletic performance. Pasiakos SM, Lieberman HR, McLellan TM. Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review. Sports Med. Poulios A, Georgakouli K, Draganidis D, et al.
Protein-based supplementation to enhance recovery in team sports: what is the evidence? J Sports Sci Med. Davies RW, Carson BP, Jakeman PM. The effect of whey protein supplementation on the temporal recovery of muscle function following resistance training: a systematic review and meta-analysis.
Medline Plus. Nutrition and Athletic Performance. National Library of Medicine. Latzka WA, Montain SJ. Water and electrolyte requirements for exercise. Clin Sports Med. Anti-Doping Agency. Fluids and hydration. Kerksick CM, Arent S, Schoenfeld BJ, et al.
International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. Martinho DV, Nobari H, Faria A, Field A, Duarte D, Sarmento H. Oral branched-chain amino acids supplementation in athletes: a systematic review. Fouré A, Bendahan D. Is branched-chain amino acids supplementation an efficient nutritional strategy to alleviate skeletal muscle damage?
a systematic review. Rahimi MH, Shab-Bidar S, Mollahosseini M, Djafarian K. Branched-chain amino acid supplementation and exercise-induced muscle damage in exercise recovery: a meta-analysis of randomized clinical trials. Fedewa MV, Spencer SO, Williams TD, Becker ZE, Fuqua CA.
Effect of branched-chain amino acid supplementation on muscle soreness following exercise: a meta-analysis. Int J Vitam Nutr Res. Arroyo-Cerezo A, Cerrillo I, Ortega Á, Fernández-Pachón MS.
Intake of branched chain amino acids favors post-exercise muscle recovery and may improve muscle function: optimal dosage regimens and consumption conditions. J Sports Med Phys Fitness.
Kephart WC, Mumford PW, McCloskey AE, et al. Post-exercise branched chain amino acid supplementation does not affect recovery markers following three consecutive high intensity resistance training bouts compared to carbohydrate supplementation. They give muscle cells the energy they need to keep going while they recover.
Some even aid in injury recovery. This type of workout recovery supplement provides the nutrients needed to repair muscle damage. What type of recovery supplement is best for you or your clients? A lot of it depends on the client and their goals. While you, as a personal trainer, may not be able to prescribe supplements to your clients, you can help educate them about some of their options.
Here are seven to consider. Protein supplement. Protein is perhaps the most useful supplement for muscle recovery. It helps the muscle repair faster and more effectively after a grueling workout.
It is even more important if there isn't enough protein in the diet. Whey protein is the most popular choice. This may be because whey protein also includes essential amino acids. A typical whey protein powder offers 25 grams per serving, though some provide more.
Other options include soy, egg protein, rice, hemp, and pea protein. Branched-chain amino acid BCAA supplement. Though the body can make some amino acids on its own, there are a few it cannot make. An amino acid falling in the second category is an essential amino acid.
A BCAA supplement provides these essential amino acids. This aids in recovery. This type of supplement also promotes muscle growth while reducing muscle fatigue. It can even help ease sore muscles. Fatty acid supplement. Another good supplement for muscle recovery is fatty acids.
They supply energy, but also reduce inflammation. A medium-chain triglyceride MCT fatty acid helps by reducing lactic acid buildup. An omega 3 fatty acid reduces muscle fatigue and muscle soreness.
It also offers injury protection. To maintain their safety and quality standards, fatty acid supplements should be store in a dark, cool place. Creatine supplement. Creatine turns into creatine phosphate, which the body uses for energy. Though research is somewhat mixed, some studies have found that taking a creatine supplement may aid in muscle recovery.
One noted that taking creatine resulted in greater muscle strength during the recovery process. Another showed that it may even boost performance. Citrulline malate supplement. When taken as a supplement, citrulline—a non-essential amino acid that is also found in watermelon—converts into nitric oxide.
Nitric oxide helps open blood vessels, thereby improving blood flow. This makes it easier to get blood and other nutrients to the muscle, speeding their recovery. Research reveals that citrulline also improves the bioavailability of L-arginine.
L-arginine is another amino acid that aids in protein synthesis. Magnesium supplement. Magnesium assists with muscle recovery by helping them relax. In fact, if you don't have enough magnesium, you have a greater chance of having muscle cramps.
Research indicates that roughly 50 percent of the U. population doesn't get enough magnesium in their diet. This number grows to 75 percent for women. Taking a magnesium supplement helps support healthy muscle contraction.
Tart cherry juice extract. Some exercise enthusiasts swear by tart cherry juice for full muscle recovery. This extract works by reducing inflammation in the muscle. While some inflammation is good, too much leads to increased muscle soreness. One study found that ingesting cherry juice seven days helps minimize post-exercise muscle pain.
High levels of inflammation can also increase injury risk. It should be noted that taking a multivitamin regularly can boost recovery too. This all-inclusive vitamin contains calcium and vitamin D, both of which help create strong muscle and bones. Vitamin A promotes protein synthesis and CoQ10 reduces muscle fatigue.
While this type of vitamin isn't necessarily as powerful as the others mentioned, it is part of a healthy supplemental plan. After a client selects the supplement or supplements that could be the most beneficial for them, the next step is to come up with a schedule for taking them.
When it comes to using a muscle recovery supplement, there are two basic options. It can either be a pre-workout supplement or a post-workout supplement. The best time to take a specific supplement changes based on the type of supplement taken. Some provide more benefits when used before an exercise session.
RMR and calorie restriction is an Post-workout muscle repair supplements part repaig a musfle lifestyle. Post-wrkout keeps our muscles strong, reduces our risk Spring detox diets certain diseases, and even improves our mental health repaiir flooding our brains with Pst-workout. Overcoming cravings for junk food of the negatives to supplemets workouts Post-workout muscle repair supplements the soreness we usually feel the next day. Not only is this feeling uncomfortable, but it can adversely affect our day. Although we know that the soreness means our muscles are recovering from the strain of a previous workout, we can also explore various ways to speed up the recovery process and get back to our full athletic potential. Luckily, there are ways to support your body as it recovers from a workout. With the right vitamins and the right post-workout habits including IV treatmentsyou can bounce back and be ready for your next workout more quickly. Updated February 8, Musxle Overcoming cravings for junk food are a popular product category for athletes and supplemenrs enthusiasts. These supplements Post-woekout designed to suupplements the Honey-roasted sunflower seeds recover after intense physical activity, Overcoming cravings for junk food muscle soreness, and aiding in muscle repair. With so many options available on the market, it can be challenging to know which one to choose. When looking for the best recovery supplement, it's essential to pay attention to the ingredients. Look for supplements that contain a high amount of protein, amino acids, and other nutrients that are essential for muscle recovery.
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