Minefals helps minimize negative Bod Pod equipment effects. In addition, Vitamin C is primarily an antioxidant. Higher red blood cell content leads to increased muscle capacity and recovery. Tart Cherry Juice in Athletes: A Literature Review and Commentary.

Minerals for muscle recovery -

There is a reason that many athletes swear by their pre- and post-workout shakes. They contain protein supplements, which are essential for muscle growth and recovery.

Post-workout protein offers many advantages for your body, from helping build muscle to increasing your metabolism so you burn fat longer. While most folks know that vitamin C can help you fight a cold, this vitamin also offers serious benefits for your bones and muscles.

Vitamin C helps produce collagen, neutralizes free radicals in the body, and helps clear out lactic acid—all of which support a quick recovery. Vitamin B complex is another must-have if you want vitamins for muscle growth. B complex is a blend of B vitamins that help break down fats and carbohydrates to produce energy.

Not only will this help you recover from fatigue after a workout, but B complex will give your body the stuff it needs to repair rips in your muscles, which leads to greater muscle growth. When you exercise, your body depletes its glutamine supply faster than it can be replaced. This can be a problem because glutamine is necessary for muscle gain and fat burning.

If you want to build muscles, this muscle repair supplement is an essential part of your post-workout routine. Omega-3s are excellent muscle recovery supplements because they help facilitate hormone synthesis.

This process helps promote muscle growth, and the anti-inflammatory properties of omega-3s help relieve soreness, too. BCAA, or branched chain amino acids, is the name used for the amino acids valine, leucine, and isoleucine. These amino acids help prevent muscle soreness, give you energy, and can even help support your weight loss efforts.

Adding BCAAs to your wellness routine can help you recover from your workouts and see results much faster. Taurine is another supplement that can help you recover more quickly from even your toughest workouts. Research shows that taking taurine can help increase muscular strength and even improve your endurance.

One of its many responsibilities is to support the production of cellular repair enzymes, which is a key factor in muscle development. All of our IV packages are customizable, allowing you to put together the perfect IV solution for you and your health needs.

Along with the vitamins and supplements listed above, we also offer effective nutrients such as glutathione — a powerful antioxidant that helps your body build and synthesize new muscle. In addition to this, the powerful effect of rehydration from the saline solution will provide your body with the energy and resources it needs to recover faster from your latest workout session or match.

While taking supplements or vitamins for muscle growth is a great way to enhance your fitness regimen, it is not the only way to achieve a quick recovery. Your post-workout habits also play a significant role in your recovery!

Combining a vitamin and supplement regime with a healthy, balanced lifestyle is the best way to ensure that your muscles recover quickly. Muscle injuries can put a big dent in our fitness progress, while also making daily tasks uncomfortable to carry out. Sleep is critical for your body to recover from exercise — if you work hard, you need even more sleep.

In fact, professional athletes tend to sleep more than the average person, aiming for seven to ten hours each night!

If you want to recover quickly from exercise, you need to make sleep a priority. Wearing compression garments during and after a workout is a popular choice for many athletes.

This is because compression clothing can help reduce muscle soreness and fatigue. This clothing also helps lower recovery time, allowing you to get back to the gym, field, or court much faster.

Hydration is a vital part of exercise recovery. Not only do you feel better when your body has enough fluids, but water helps carry vitamins and minerals throughout your body to support other bodily processes.

IV therapy can help you rehydrate quickly and get all the vitamins you need to recover from your workout. At Mobile IV Nurses, we recommend that athletes try our performance plus drip — a unique blend of ingredients that can promote recovery and help you achieve peak performance.

This IV treatment includes:. Our team can give you a performance plus IV right in the comfort of your home, thanks to our mobile IV therapy services. With our help, you can recover from exercise quickly and be ready for round two in no time! Mobile IV Nurses also offers a number of other IV options for muscle recovery supplements and fitness performance.

Our team of medical professionals loves to work with athletes and clients committed to fitness and overall body health. To learn more about us , IV therapy, and the best vitamins for muscle growth and recovery, feel free to contact us today.

Our team is always ready to answer your questions and help you find the right IV cocktail for your health goals. If you want to give IV therapy a try, book online to get an appointment for your next workout.

EIMD is known to occur in two phases. The first phase involves initial structural damage resulting from mechanical and metabolic stress during exercise Owens et al.

Therefore, nutritional interventions are frequently used to accelerate muscle recovery and ameliorate muscle soreness Owens et al.

Vitamin D signals via vitamin D receptors VDRs to maintain optimal bone health, regulate muscle growth, and support immune function. As this is considered suboptimal for most people, and considering the vital roles played by vitamin D, many governments recommend vitamin D supplementation particularly throughout the autumn and winter months.

There is some evidence that a high daily intake of vitamin D up to four times the recommended guidelines of IU·d-1 may have a positive impact on athletic recovery. This is possibly due to the role of VDRs in activating the expression of genes that influence muscle growth, particularly in fast-twitch fibres.

These effects on recovery, however, are likely dependent upon two factors: the type of vitamin D and baseline levels. alanine and aspartate aminotransferases after isokinetic force when compared with a placebo Barker et al.

This is likely because of the role vitamin D plays in the regulation of calcium and phosphate transport, which directly affects muscle cell growth. It is worth noting, however, that this evidence is based on very few studies, hence the results are suggestive rather than conclusive.

Tart cherry juice is rich in anthocyanins, a type of flavonoid pigment possessing antioxidant and anti-inflammatory properties. This is important because although an inflammatory response is needed for muscle repair and growth, prolonging the response can lead to EIMD including soreness and reduced muscle function Owens et al.

The antioxidant and anti-inflammatory effects of tart cherry juice can dampen this inflammation and reduce EIMD, meaning athletes can compete and train more frequently Harty et al.

The supplementation of tart cherry juice appears to effectively reduce the effects of EIMD and oxidative stress, and therefore allows athletes to recover, train, and compete more frequently.

One study found that after 3 days of supplementation with mL of tart cherry juice both in the morning and evening, EIMD-related symptoms e. Chronic consumption of tart cherry juice i. approximately 60 mL of juice concentrate or mL of juice or g of cherry skin powder per day for days appears to ameliorate declines in muscle function Brown et al.

Beetroot juice may also reduce the effects of EIMD. This is possibly because of nitrates in beetroot and betalains, a type of pigment, again with antioxidant and anti-inflammatory properties similar to tart cherry juice with similar positive health effects and mechanisms Clifford et al.

Additionally, following ingestion, nitrate is converted to nitrite in the blood Jones, In conditions of low oxygen availability, nitrite can be converted into nitric oxide, which is known to play several important physiological roles.

These include regulation of blood pressure, enhancement of muscle efficiency, lowering the oxygen cost of submaximal exercise, and enhancing exercise tolerance and performance Clifford et al.

The consumption of either high 1. On average, the high- dose group maintained performance up to The low-dose group saw a similar improvement, which was not significantly different when compared with the high-dose group. These aided in recovery and performance, and reduced the degree of EMID outcomes, such as muscle soreness, reduced range of motion and impaired muscle force production.

Some athletes and recreational exercisers assume that if a small dose of a supplement yields benefits then taking more must be even better.

However, there is little evidence to support this assumption, and, for some supplements, increasing the dose can increase the risk of toxicity. Regarding vitamin D supplementation, for example, there is no evidence that supplementing more than IU·d-1 has any added benefits to athletic recovery Owens et al.

Although, juice doses of 1. It is worth noting that, although nitrate is not generally considered toxic, there is the possibility of toxicity with the use of nitrite salts owing to haemoglobin oxidation Jones et al.

As such, it is recommended that athletes use natural vegetable products and trial their use prior to competition to optimise supplementation strategies and avoid any potential negative effects.

This article has discussed the potential benefits of novel supplements to improve athletic recovery. And yet, there is one effect that has received more attention than all of the others put together: the placebo. There is extensive evidence that placebos are effective, with people who take them exhibiting significant improvements in athletic performance and in post-exercise recovery Clifford et al.

Thus, it would seem that if an athlete believes that a supplement will help in athletic recovery, it is likely that the placebo effect will make it so. Nevertheless, studies have show that nutritional supplements, including vitamin D, tart cherry juice, and beetroot juice can improve the recovery of muscle function by alleviating markers of EIMD compared with a placebo Harty et al.

Scientific research undoubtedly presents evidence of the effects of nutritional supplementation providing a genuine physiological effect, which reduces EIMD and enhances performance and recovery. However, the power of the placebo effect also unquestionably affects these outcomes. We should acknowledge that although vitamin D, tart cherry and beetroot juice have been discussed in this article, there are other nutritional supplements and food items that have been demonstrated to reduce EIMD and enhance the recovery of athletes.

These include creatine monohydrate, omega-3 fatty acids, protein i. whey , watermelon juice, and pomegranate juice Harty et al. However, it should be highlighted that a natural, wholefood-first approach in athletes should be endorsed as a primary starting point.

Nutritional supplements should only be used to complement a phytonutrient, protein- rich diet to support exercise recovery where scientific evidence, consideration of product safety, and pertinent application exist. Strategies in combatting EIMD via nutrient supplementation must consider the chronic application of many of these as they may impair long-term adaptations Harty et al.

However, maximising recovery capacities at the cost of long-term training adaptations may be advantageous in athletes who need to recover quickly between training sessions and events. It is also noteworthy that the chronic and persistent use of nutritional supplements to alleviate EIMD by attenuating the inflammatory response may subsequently impair long-term muscle adaptations.

Therefore, a periodised approach to supplementation may yield the greatest benefits to the athlete along with considering the trade-off between muscle recovery and adaptation Owens et al.

Although the promise of nutritional supplements may offer a beneficial strategy to support training recovery, and ultimately performance, our recommendations would be to focus on a wholefood-first approach e.

Additionally, with supplementation, the use of approved Informed Sport products should be considered to minimise risks of falsely advertised batch products. Finally, it may also be advantageous to implement practical treatment recovery e. sports massage, ice bathing, stretching, foam rolling etc that can be used alongside nutritional strategies to maximise recovery and reduce the effects of EIMD.

Barker T et al. Supplemental vitamin D enhances the recovery in peak isometric force shortly after intense exercise.

Minerals for muscle recovery, certain foods and supplements Minerals for muscle recovery help Minerzls the amount of time your body needs to recover from a sports injury. Low-field MRI article musclw 14 foods and mjscle you can consider mmuscle to your diet to help you mscle from an musfle more Minerals for muscle recovery. Refovery out can occasionally leave you with sore muscles, especially if you use your body in a new way, like trying a new sport or increasing the intensity or duration of an activity your body is used to. Eccentric contractions such as the lowering portion of a biceps curlduring which your muscles lengthen while under tension, can also lead to soreness 1. Soreness after working out, also known as delayed onset muscle soreness DOMSis believed to be caused by microdamage to muscle fibers and inflammation. JavaScript fo to be disabled in muslce browser. B vitamins for mood the best experience Over-the-counter performance enhancers our Bod Pod equipment, be sure to Minerals for muscle recovery on Javascript in your browser. Recvoery quite often, the recovery aspect of muscle growth is neglected. This is a big deal! It is a necessary vitamin for the repair of tissues and helps speed up the repairing of the muscle fibers after that tough training session. A recent study found that taking vitamin C before and after a workout actually reduced the intensity of delay onset muscle soreness.