5 Supplements That Help Maximise Post-Workout Recovery
You might be wondering what the best supplements for recovery are. There are five crucial supplements that focus on recovering on muscle growth and development.
As an athlete or bodybuilder, you require a lot from the body which is why it is important for your body to recover after each workout.
Basic definition of recovery can be the basic techniques or actions that you take to maximise the repair viz. stretching, nutrition, heat, ice or compression. Supplements can target each and every body part and can speed up the recovery process.
It’s essential to refuel within 45 minutes to one hour after working out to provide energy to the muscles increasing the chances of recovery.
Following five supplements help in recovery process:
Although the main role of this supplement is to boost the ATP levels, it also increases the recovery rate of muscles as it allows to train at higher frequency. Not only it helps in recovering faster but also building lean muscles and gain strength.
There have been many studies regarding creatine, one focused on muscle performance and other on recovery process.
- Individuals that consume creatine had greater isokinetic and isometric knee strength during the recovery periods and plasma creatine kinase were reduced.
They are one of the most important post workout recovery supplements. It consists of three amino acids: isoleucine, valine, and leucine. As we start exercising, muscles start burning the stored BCAAs which once used leads to the consumption of the skeletal muscle tissue so that exercise can continue. These amino acids are not provided by the body and they need to be taken through supplements.
Large doses must be taken before and after the training so that the amino acids are made available. This increases protein synthesis helping in performance and recovery process.
This amino acid is produced in the body and consumed through proteins in the diet. Body stores glutamine but body builders consume lot of glutamine stores during training. Since the process of production of glutamine is not fast enough, supplementation must be taken.
It plays a key role in recovery of the muscles as it moves the nitrogen ions to the areas where it is needed. Nitrogen balance is important for building balance since nitrogen can help in tissue repair and damaged muscles. Deficiency of glutamine can result in slowing down of the recovery of damaged tissues.
Whey Protein is perhaps the most widely used supplement in the body building world. There are all sorts of whey proteins in the market but all you need to care about in a whey protein is whether or not it supplements you with enough protein. Whey protein works right after you workout. It supplements your broken down muscles with the highest quality of fast digesting protein. This in turn helps the muscles to recover faster and grow bigger. Whey protein has many other benefits like increase in testosterone levels, better immunity and fat loss.
Cherrypure is a supplement that is derived from tart cherries, and provides the body with anthocyanins which have shown positive effects in reducing joint inflammation and help in oxidative stress.
On a study conducted on recovery process, they focused on markers of muscles strength, inflammation, and anti-oxidant levels of various body builders. Twenty of them were assessed as they consumer tart cherry juice five days prior to the test and 2 days after that.
It was found that those who consumed tart cherry juice recovered faster in terms of strength and inflammation was reduced and antioxidant status was 10% high. Due to these studies it is concluded that cherrypure is an essential component for post workout recovery.
It is one of the main building blocks to build and maintain the muscle issue and joint health. This component is synthesized naturally in the body from glutamine and glucose basic material. It is very difficult to find this substance in food sources, supplementation is the only source and is highly recommended as it is also a healthy alternative to anti-inflammatory drugs,
It has shown to decrease inflammation and pain and also it is quite useful in keeping the joints healthy by encouraging better elasticity and strength. It has also shown positive results in cartilage degeneration and also helps in repairing the connective tissues which are the crucial part of recovery process.
There was one study conducted on around 100 male athletes suffering from acute knee injury who consumed glucosamine on daily basis around 1500 g per day for 4 weeks.
When knee strength and flexibility were measured on 7, 14, 21 days, there was no significant result but on 28th day glucosamine showed a significant result in knee extension and knee flexion.
If you are intensely training then you need to focus on the recovery process. This is the point where body makes all its improvements in every fitness activity you are doing. If you do not let body repair and recover, it increases the chances of injury and reduces the ability to train. Supplements must be taken that are necessary for recovery process.