Exercise recovery is unarguably essential after every workout session. After grueling workout sessions, the energy stores are depleted, and muscles get tired, sore, and exhausted. Improper recovery can result in chronic fatigue and increased inflammation risk in the body. You may also end up with reduced muscle strength and athletic performance.
Studies have shown that it is crucial to give enough recovery time to our muscles to reduce muscle breakdown due to overuse of muscles and minimize injury risk.
Supplementing the proper nutrients to your post-workout recovery routine can help in speedier muscle recovery, promote muscle repair, and reduce muscle breakdown and soreness.
Here is a compiled guide to help you with the best muscle recovery supplements.
- Protein Powder
- Omega-3 Fish Oil
- Branched Chain Amino Acids (BCAAs)
Protein supplement is the most dominant supplement taken for post-workout recovery. Protein gives your muscles the necessary building blocks for muscle growth and minimizes muscle wasting, especially when taken post-workout. It also provides satiety and increases metabolic rate by restoring glycogen and reducing cortisol levels in the body. Though whey protein is the most popular choice, you can also opt for plant-based proteins like pea protein, brown rice protein, soy protein, and hemp protein. A typical protein supplement provides 21-25 grams of protein per serving.
Omega-3 fish oil supplement is another workout recovery supplement that you can consider. Packed with EPA and DHA, omega-3 fats are primarily known for their anti-inflammatory properties. Studies have clearly stated that EPA and DHA effectively reduce muscle soreness and inflammation and promote better joint flexibility. Bodybuilders and athletes doing intense workouts can opt for triple-strength omega-3 fish oil supplements.
BCAAs – leucine, isoleucine, and valine are best known for enhancing the rate of muscle protein synthesis, muscle repair, and diminishing DOMS (Delayed Onset of Muscle Soreness). Since our body can not synthesize these amino acids, supplementing BCAAs may prove advantageous during the recovery process. To maximize the effect, opt for BCAA supplements with electrolytes like sodium, potassium, and chloride to restore optimal electrolytic balance in the body.
This conditionally essential amino acid speeds up the recovery process by triggering our muscles’ uptake of more carbs. In addition, it stimulates the release of growth hormones required for new muscle growth, reduces inflammation, and strengthens the gut health and immune system.
This dietary supplement is another favourite of most elite athletes and bodybuilders. Creatine amplifies our energy levels by turning into phosphocreatine. Optimized creatine levels can boost anaerobic activity for more powerful workouts and swift recovery.
The most suitable time to take a specific supplement varies based on its type. Some provide more benefits when taken before an exercise session, while some are more effective post-workout. You can always take medical advice or consult a fitness expert to guide you basis your body needs and health goals.