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 treatments , you can bounce back and be ready for your next workout more quickly.

What vitamins are good for muscles? 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. sports massage, ice bathing, stretching, foam rolling etc that can be used alongside nutritional strategies to maximise recovery and reduce the effects of EIMD.

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Applied Physiology, Nutrition, and Metabolism 42 2 , — Owens DJ et al. Exercise-induced muscle damage: what is it, what causes it and what are the nutritional solutions? European Journal of Sport Science 19 1 , 71— Supporting your next career move Research Teaching Science communication Sport and exercise science Healthcare Industry Jobs What we do What is physiology?

Physiology News Magazine. Download this issue. Home Summer June Issue Vitamin D Vitamin D signals via vitamin D receptors VDRs to maintain optimal bone health, regulate muscle growth, and support immune function. While typically categorized as pre-workout fuel, carbohydrates are equally important for post-exercise recovery.

Once the body uses readily—available glucose, it taps into glycogen, which is stored in the muscles and liver. Depending on the length and intensity of your workout, your glycogen levels may be depleted after a sweat session.

Incorporating protein and carbohydrates in your post-workout meal addresses both your rebuilding and refueling needs. You can also use workout intensity to guide your carbohydrate intake. Eat less for low-intensity sessions and more after high-intensity ones.

Timing of carbohydrate intake is a factor, too, says Gaffen. Energy bars, gels, chews, and drinks are packed with easy-to-digest carbohydrates that can help fuel recovery.

Gaffen notes that these products can be useful to athletes on-the-go but cautions against becoming too reliant upon them. Healthy dietary sources of carbs include whole grains, vegetables, and fruit. Proper hydration is critical to muscle recovery and pretty much every biological function.

Any water you drink during the workout also contributes to this total. Otherwise, pay attention to other signals like your thirst and urine color darker yellow urine indicates underhydration. When you sweat, your body loses electrolytes which need to be replaced as well. Electrolytes are minerals such as sodium and potassium, that help maintain and restore hydration by pulling water into the bloodstream.

Electrolyte-replacement drinks are popular among athletes. Consider adding electrolyte supplements after workouts that are high-intensity, longer than an hour, or performed in hot and humid conditions.

This is often more applicable to endurance exercise than strength training because it involves longer workouts and more sweat loss. Electrolytes are found in a wide array of foods. Some of the most popular sources for post-workout consumption include coconut water, watermelon, bananas, oranges, and salty snacks such as pretzels or pickles.

Consuming protein, carbohydrates, fluids, and electrolytes will go a long way in your muscle recovery. However, if you want to round out your diet or get an added boost, there are more supplements you can add to your routine.

The research on BCAAs stimulating muscle protein synthesis is mixed, though. Some studies show that taking BCAAs increases post-exercise muscle protein synthesis stimulation, while other research concludes that BCAAs on their own are ineffective.

When choosing a BCAA supplement, focus on the concentration of leucine. Scientific literature suggests it may be the primary amino acid that drives protein synthesis. Christie explains that you need to consume 2. Gaffen believes that BCAAs may be an appropriate supplement for muscle recovery for vegetarians and vegans.