The sole reason for a workout or daily exercise regime is to strengthen your muscles and maintain adequate health. Therefore, it is crucial to have a decent amount of muscles, naturally obtained by consuming healthy protein and calories.
Just like a workout, even post-workout recovery is essential; without a proper recovery plan, you might lose muscles drastically. Recovery is the key; that is how your muscle becomes stronger.
Everyone knows athletes, weightlifters, bodybuilders follow a strict workout program along with a balanced diet. This helps to strengthen core muscles and prevent serious injuries. Along with a protein-rich diet, athletes also include some post-workout recovery supplements to stay in form. But, in the vast supplement industry, how will you know what will help you?
To spare you from the horror, we have curated a list of eight essential supplements that help with post-workout recovery.
List Of Essential Post-Workout Supplements
Branched Chain Amino acids
Is there anything that can instantly help in recovering post-workout? Yes, Branched-chain Amino acids do the same thing. It has three types of amino acids- leucine, isoleucine, and valine. These amino acids are essential and are found in every natural protein source. Though it is found in natural sources, BCAA supplements are still needed to support high-intensity workouts.
BCAA has both anabolic and catabolic properties, so it is used extensively by athletes and fitness enthusiasts.
Look for a supplement that includes amino acids and other strength-enhancing elements like Taurine, Arginine, Citrulline, and Glutamine. It must also have the right amount of electrolytes to prevent dehydration during rigorous workout sessions. Look for post-workout recovery powder, which dissolves easily in water and is quickly absorbed by the body.
L-Glutamine is an essential amino acid that is an integral part of the human immune system. Our body secretes this amino acid for metabolic reactions, but additional glutamine supplementation is required for people who undergo strength training every day to support workout recovery.
The glutamine level manages to drop while you exercise, which is why athletes must supplement glutamine. Otherwise, the body starts utilizing muscles to get this amino acid.
Glutamine supplement reduces muscle aches and maintains high nitrogen levels in your body muscles. It also helps in preventing muscle breakdown and retains its strength. Further, glutamine is also known as a fatigue reliever and prevents injuries during training sessions. In addition, it also improves performance by curbing dehydration and speeds up the recovery process.
Glucosamine-based supplements prevent muscle damage and strengthen joints. Rarely found in natural food sources, glucosamine is best for muscle recovery and safer than anti-inflammatory drugs. It helps reduce swelling and pain and keeps joints healthy. However, this supplement can improve joint movement only if consumed daily.
People spend hours in the gym, but without proper post-workout supplements, your body will start using your muscles, leading to severe exhaustion. In addition, without a proactive diet and supplement routine, there are high chances of sports injuries like ligament tear and sprain. Include glucosamine supplements and keep your joints healthy and functioning.
Creatine is a molecule that is naturally formed in our body. Though people who undergo a strict workout regime and focus on muscle growth need extra creatine supplementation. Many studies reveal that creatine supplementation leads to better muscle growth, which is important for performing better during strenuous activities.
It boosts the water level in the body, causing the muscle to swell. Another benefit of creatine is that it reduces the body’s ability to break protein during strength training exercises. This is why it is also termed a wonder supplement.
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This is also found naturally in the human body to form Carnosine. Thus, Carnosine plays a pivotal role in muscle strength during high-intensity workout sessions. Generally, the blood carries a little amount of beta-alanine, and only supplementation can increase the production of carnosine, which will prevent fatigue and improve performance.
A high level of carnosine in the body allows athletes to perform better for a long time without getting dehydrated. During rigorous training, the human body builds up a high level of lactic acid which eventually leads to sore muscles and exhaustion. Carnosine controls acid build-up; this reduces muscle inflammation and fatigue.
CoQ10 is an essential antioxidant used in the entire body but is specifically valuable to prevent muscle fatigue in athletes. In addition, it controls inflammatory pathways that are increased during and post-workout. This supplement is suitable for consumption at any time and is also beneficial for CVD.
However, consult your dietician or physician before taking any type of supplement.
Curcumin is the anti-inflammatory compound found in turmeric. It relieves pain and reduces swelling when applied or taken orally. This occurs most likely because of its ability to reduce oxidative stress. The best part is unlike other supplements; it has no harmful side effects. But if consumed improperly, it can deplete your muscle mass too.
Some researchers even claimed that curcumin decreases the chances of DOMS-related muscle ache.
Omega-3 Fish oil
Omega-3 fish oil is widely known for its anti-inflammatory properties. In addition, it is essential for bone repair, hormone synthesis and reduces soreness in muscles. The DHA and EPA help in reducing workout soreness as well as increasing the range of motion.
Omega-3 also helps in protein synthesis, meaning you will have increased muscle mass in no time. However, athletes need it more than the average person, so supplementation is required along with the diet.
For optimal results, consider the below listed things alongside supplements.
- Indulge in a heavy meal post-workout. Include protein-rich sources and carbohydrates to offer required nutrients to your body.
- Sleep for at least 8 hours to help the central nervous system recover.
- Keep yourself hydrated. Drink plenty of water and liquid to perform better.
If you are training, there is no way you can avoid these supplements. As all of them are proven beneficial for muscle growth and prevent sports injuries.
Without a proper workout regime or diet, it is impossible to get desired results, and with time the body becomes lethargic. Post-workout supplements speed up the recovery process, keeping you eveready!