Post-workout muscle repair supplements -
Christie recommends supplementing with beta-alanine before your workout to boost performance. Omega-3 fatty acids, a type of polyunsaturated fat, support the production of signaling molecules that maintain the immune system, lower inflammation, improve blood flow, and decrease pain.
Rather, include them in your regular diet between workouts. They also occur naturally in plant sources, including walnuts, flax seeds, and chia seeds. Known for its immune system-bolstering capabilities, vitamin C may also aid in muscle recovery.
In one study , participants performed 70 eccentric elbow extensions. Everyone was sore, but the group that took vitamin supplements before and after lifting experienced significantly less discomfort, as well as a decrease in other markers that indicate muscle damage. You can get your vitamin C from supplements or food.
Oranges and other citrus fruits are the most well-known sources. It can also be found in a variety of colorful fruits and vegetables, including bell peppers, strawberries, and broccoli.
Nitrates, like those found in beetroot juice, are often included in pre-workout supplements. Athletes take them to boost circulation and improve oxygen and nutrient delivery to the muscles. Some research shows that nitrates may also help reduce post-workout muscle soreness.
Beetroot and beetroot juice, along with other vegetables, such as arugula, spinach, swiss chard, and watercress contain nitrates. Beetroot is also available in pill and powder form. Some research indicates that supplements may not deliver quite the same levels of nitrates and antioxidants as fresh juice, but they still may be beneficial.
Thanks to its anti-inflammatory and antioxidant properties, tart cherry juice has gained popularity among athletes looking to repair muscle damage after a tough workout.
According to one meta-analysis , drinking tart cherry juice had a small effect on reducing muscle soreness and a moderate effect on strength and power recovery. If you choose to go the supplement route, it will take some research and experimentation to find what works best for you.
The information provided in this article is for educational and informational purposes only. Individuals with pre-existing health conditions, injuries, or concerns should consult with their healthcare provider before trying a new exercise or nutrition regimen. Protein After a tough workout, your muscle fibers are damaged, and you may start to feel soreness.
Carbohydrates While typically categorized as pre-workout fuel, carbohydrates are equally important for post-exercise recovery. Fluids and Electrolytes Proper hydration is critical to muscle recovery and pretty much every biological function. Additional Nutrients and Supplements for Muscle Recovery Consuming protein, carbohydrates, fluids, and electrolytes will go a long way in your muscle recovery.
Omega-3 Fatty Acids Omega-3 fatty acids, a type of polyunsaturated fat, support the production of signaling molecules that maintain the immune system, lower inflammation, improve blood flow, and decrease pain. Vitamin C Known for its immune system-bolstering capabilities, vitamin C may also aid in muscle recovery.
Nitrates Nitrates, like those found in beetroot juice, are often included in pre-workout supplements. Tart Cherry Juice Thanks to its anti-inflammatory and antioxidant properties, tart cherry juice has gained popularity among athletes looking to repair muscle damage after a tough workout.
How to Choose Supplements for Muscle Recovery If you choose to go the supplement route, it will take some research and experimentation to find what works best for you.
Consult a medical professional. Some supplements are contraindicated for people who have certain health conditions or are on medications. If you have any questions about the safety of a supplement, consult your doctor or registered dietitian before taking it.
Take care of your gut. Check labels for artificial sweeteners like sucralose, sorbitol, and other sugar alcohols. These ingredients are known to cause intestinal distress and discomfort.
Added fat and fiber, while more wholesome-sounding, can also cause gas, bloating, and diarrhea in some people. Stick with what works. Trial and error is part of the process of picking supplements. Look for NSF certification. Supplements are not regulated by the FDA. Instead, look for a certification from the National Sanitation Foundation NSF.
Fish oil supplements contain the omega-3 fatty acids EPA and DHA. Omega-3 fats are known for their anti-inflammatory and heart-healthy properties. Fish oil supplements may support recovery by reducing muscle soreness and improving physical metrics like range of motion and maximal voluntary contraction.
One seven-week clinical study found that the greatest benefit was seen in those who supplemented with 6g per day compared to 2g or 4g doses.
What to know before supplementing: Fish oil supplements may alleviate muscle soreness and extend range of motion post-exercise. But studies have mainly investigated the impact of this supplement in male athletes.
The best supplement for recovery is one that will help you reach your goals and that has research supporting its efficacy. Supplementation should also be targeted to fill a gap in your diet. If your goal is to quell joint pain after a workout, you may consider a collagen supplement.
If your goal is to control post-exercise inflammation, you may be better off with curcumin or tart cherry juice. InsideTracker can help you level-up your recovery by analyzing your blood and fitness tracking data from a Garmin smartwatch or FitBit. Two of InsideTracker's blood plans, The Ultimate and Immunity Plan, measure biomarkers related to recovery including creatine kinase, testosterone, cortisol, vitamin D, the liver enzymes ALT and AST, and hsCRP.
And if your goal is as specific as improving your recovery, merely knowing these levels won't be enough to make a difference. You may even see recommendations for the supplements from this list as well as specific doses for them! Click to view InsideTracker plans. sales insidetracker.
com Support center. All rights reserved. InsideTracker is a personalized nutrition model by Segterra. What happens to your body after exercise? Collagen supplements Collagen is the most abundant protein in the body and is a key component of connective tissues like tendons, ligaments, and cartilage.
Tart cherry juice and supplements There are two main kinds of cherries: sweet and tart. Sweet cherries are typically eaten fresh, whereas tart cherries are often turned into juice or are dried and powdered to be encapsulated as supplements.
Citrulline malate Citrulline is an amino acid and malate is an organic salt; together they form citrulline malate and play an important role in energy products.
Branch chain amino acid BCAA supplements BCAAs are the three essential amino acids valine, leucine, and isoleucine. Fish oil supplements Fish oil supplements contain the omega-3 fatty acids EPA and DHA.
How to choose the best recovery supplement The best supplement for recovery is one that will help you reach your goals and that has research supporting its efficacy. Molly Knudsen, MS, RDN Molly is a Content Writer and Team Nutritionist at InsideTracker. As a Registered Dietitian, Molly enjoys connecting people to the food they eat and how it influences their biomarkers.
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Post-workout recovery is essential for Ginger smoothie recipe and musclw Post-workout muscle repair supplements to ensure their muscles recover properly and Post-wkrkout injury. While there are many Healthy weight maintenance to recover from a repai, supplements have become increasingly popular due to their convenience and effectiveness. In this article, we will focus on the best post-workout recovery supplement. The best post-workout recovery supplement is designed to help your body recover from the stress and strain of exercise. It should contain ingredients that promote muscle repair, reduce inflammation, and replenish energy stores. Citrus supplement for bone health is Post-workouh important part of a healthy lifestyle. It Hydration Electrolytes our Supplementz strong, reduces our Post-wirkout Post-workout muscle repair supplements certain diseases, Poat-workout even Post-workout muscle repair supplements our mental health by flooding our brains with endorphins. One of the negatives to weight workouts is the soreness we usually feel the next day. Not only is this feeling uncomfortable, but it can adversely affect our day. 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.
Post-workout muscle repair supplements -
Protein-based supplementation to enhance recovery in team sports: what is the evidence? J Sports Sci Med. Davies RW, Carson BP, Jakeman PM. The effect of whey protein supplementation on the temporal recovery of muscle function following resistance training: a systematic review and meta-analysis.
Medline Plus. Nutrition and Athletic Performance. National Library of Medicine. Latzka WA, Montain SJ. Water and electrolyte requirements for exercise. Clin Sports Med. Anti-Doping Agency. Fluids and hydration. Kerksick CM, Arent S, Schoenfeld BJ, et al.
International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. Martinho DV, Nobari H, Faria A, Field A, Duarte D, Sarmento H.
Oral branched-chain amino acids supplementation in athletes: a systematic review. Fouré A, Bendahan D. Is branched-chain amino acids supplementation an efficient nutritional strategy to alleviate skeletal muscle damage?
a systematic review. Rahimi MH, Shab-Bidar S, Mollahosseini M, Djafarian K. Branched-chain amino acid supplementation and exercise-induced muscle damage in exercise recovery: a meta-analysis of randomized clinical trials.
Fedewa MV, Spencer SO, Williams TD, Becker ZE, Fuqua CA. Effect of branched-chain amino acid supplementation on muscle soreness following exercise: a meta-analysis. Int J Vitam Nutr Res. Arroyo-Cerezo A, Cerrillo I, Ortega Á, Fernández-Pachón MS.
Intake of branched chain amino acids favors post-exercise muscle recovery and may improve muscle function: optimal dosage regimens and consumption conditions. J Sports Med Phys Fitness. Kephart WC, Mumford PW, McCloskey AE, et al. Post-exercise branched chain amino acid supplementation does not affect recovery markers following three consecutive high intensity resistance training bouts compared to carbohydrate supplementation.
Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.
Doma K, Ramachandran AK, Boullosa D, Connor J. The paradoxical effect of creatine monohydrate on muscle damage markers: a systematic review and meta-analysis.
National Institute of Health Office of Dietary Supplements. Omega-3 fatty acids. Xin G, Eshaghi H. Effect of omega-3 fatty acids supplementation on indirect blood markers of exercise-induced muscle damage: Systematic review and meta-analysis of randomized controlled trials.
Food Sci Nutr. López-Seoane J, Martinez-Ferran M, Romero-Morales C, Pareja-Galeano H. N-3 PUFA as an ergogenic supplement modulating muscle hypertrophy and strength: a systematic review.
Crit Rev Food Sci Nutr. Vitamin C. Dupuy O, Douzi W, Theurot D, Bosquet L, Dugué B. An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: a systematic review with meta-analysis.
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Table of Contents View All. Table of Contents. Nutrition and Muscle Recovery. Other Tips. How Long It Takes to Build Muscle After Starting Training.
Nutrition Recap Consuming carbohydrates and protein combined after a workout will: Improve muscle glycogen stores Reduce muscle damage Facilitate greater training adaptations Consuming protein within two hours of a workout can help increase the production of new muscle protein. A Word on Dietary Supplements The development and marketing of dietary supplements are unregulated in the United States.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
See Our Editorial Process. Meet Our Medical Expert Board. Share Feedback. Was this page helpful? Thanks for your feedback! What is your feedback? Related Articles. BCAA supplements are typically found as a powder and mixed with liquid like water. A review of 11 clinical studies concluded that BCAA supplementation may be effective at improving measures of exercise-related muscle damage if that muscle damage is low to moderate in extent.
The review specifically found that the most recovery benefits were seen when a high daily dose of BCAAs was consumed for at least 10 days. What to know before supplementing: BCAAs may enhance recovery by targeting muscle protein synthesis and muscle soreness.
However, more research has been conducted in males than in females. It acts as an antioxidant and has anti-inflammatory effects in the body.
A review published in Nutrients looked at data from 11 studies totaling participants and found that , mg of daily curcumin supplementation reduced perceived muscle pain, decreased creatine kinase levels a blood enzyme that indicates muscle damage , and improved muscle performance.
What to know before supplementing: Curcumin supplements can help promote recovery by decreasing muscle damage and the amount of blood creatine kinase levels and keeping inflammation under control.
Curcumin supplements can be taken before, during, or after a workout. Fish oil supplements contain the omega-3 fatty acids EPA and DHA.
Omega-3 fats are known for their anti-inflammatory and heart-healthy properties. Fish oil supplements may support recovery by reducing muscle soreness and improving physical metrics like range of motion and maximal voluntary contraction. One seven-week clinical study found that the greatest benefit was seen in those who supplemented with 6g per day compared to 2g or 4g doses.
What to know before supplementing: Fish oil supplements may alleviate muscle soreness and extend range of motion post-exercise. But studies have mainly investigated the impact of this supplement in male athletes. The best supplement for recovery is one that will help you reach your goals and that has research supporting its efficacy.
Supplementation should also be targeted to fill a gap in your diet. If your goal is to quell joint pain after a workout, you may consider a collagen supplement. If your goal is to control post-exercise inflammation, you may be better off with curcumin or tart cherry juice.
InsideTracker can help you level-up your recovery by analyzing your blood and fitness tracking data from a Garmin smartwatch or FitBit. Two of InsideTracker's blood plans, The Ultimate and Immunity Plan, measure biomarkers related to recovery including creatine kinase, testosterone, cortisol, vitamin D, the liver enzymes ALT and AST, and hsCRP.
And if your goal is as specific as improving your recovery, merely knowing these levels won't be enough to make a difference. You may even see recommendations for the supplements from this list as well as specific doses for them!
Click to view InsideTracker plans. sales insidetracker. com Support center. All rights reserved. InsideTracker is a personalized nutrition model by Segterra. It can feel overwhelming trying to figure out the best option for your specific situation. Our comprehensive article covers everything you need to know about the different post-workout supplements that are available, their potential benefits and our top picks for the best ones on the market.
Transparent Labs , a supplement company established in , is best known for transparent labels on their supplements. They are committed to never using proprietary blends and avoiding the use of artificial ingredients like sweeteners, flavors and colors in their products.
Transparent Labs Post is a part of their Transparent Labs Core Series, which is a supplement stack engineered for promoting lean body mass. As the name implies, Post is a post-workout supplement intended to be taken immediately after a training session to optimize recovery. The major ingredients include five grams of L-Glutamine to help reduce exercise-induced muscle damage , milligrams of tart cherry powder, shown to inhibit muscle soreness after training and two grams of L-Carnitine L-Tartrate, which decreases muscle fatigue and helps convert fat into energy.
In addition to these recovery benefits, this product is also designed to stimulate muscle growth by using Post in tandem with a protein supplement or fast digesting dietary protein source. This is because of the betaine anhydrous, which improves insulin sensitivity in the body.
This means that this ingredient in particular helps drive nutrients rapidly into the muscles post-workout. The resulting improved recovery allows for a faster turnaround time between training sessions and ultimately drives muscle growth. Post comes in three flavors, with customer reviews pointing heavily toward the Strawberry Lemonade flavor as the best of the bunch.
Related Post: 10 Best Muscle Recovery Supplements. So, when it comes to a post-workout supplement, I recommend another Legion product, Recharge.
Recharge contains five grams of creatine, which research says may help athletes improve their muscle growth, muscle mass and athletic performance. Recharge also contains corosolic acid. Research indicates that corosolic acid may help athletes absorb carbs and protein better after a workout by improving blood glucose control and increasing insulin signaling.
Our tester, Lindsay Scheele, tried the sour candy flavor of Recharge and says it helped her recuperate after a few tough training days.
Transparent Labs Creatine HMB is recommended for building muscle size, strength and endurance in the gym.
Most creatine supplements contain standalone creatine powders like creatine monohydrate, creatine hydrochloride or micronized creatine. Transparent Labs sets their product apart through the inclusion of both the beta-hydroxy beta-methylbutyrate and the patented BioPerine, a black pepper extract that increases the bioavailability and absorption of other compounds.
A systematic review of six articles studying the effects of the combination of creatine and HMB supplementation concluded that three grams per day of both ingredients can produce positive effects on strength, anaerobic performance, endurance and increasing fat-free body mass.
Transparent Labs Creatine HMB contains five grams of creatine monohydrate and 1, milligrams of HMB, which is sufficient to elicit these beneficial effects. This product comes in 10 flavor options, which is a nice change of pace since most creatine supplements come unflavored.
Branched-chain amino acid BCAAs supplements are some of the most controversial sports supplements on the market because consuming BCAAs alone is thought to be ineffective at enhancing muscle recovery.
BCAAs must be consumed alongside the other nine essential amino acids to trigger new muscle growth. That being said, there are plenty of instances in which BCAA consumption is useful. For example, plant-based protein sources are usually lower in BCAAs than meat, poultry and dairy. So, individuals following a vegan or vegetarian diet may benefit from added BCAA supplementation.
Research shows that BCAAs may act as an energy source after your muscle glycogen levels are depleted during prolonged exercise. Our tester, Brandon Lunsford, tried Jacked Factory BCAAs in the blue raspberry flavor. Their sports supplement Motion is designed for that exact purpose and includes key ingredients like cluster dextrin, BCAAs and mineral electrolytes.
Cluster dextrin is a complex carbohydrate that helps replenish muscle glycogen levels in the body after training. Clinical trials have shown that it absorbs rapidly and may provide increased performance and endurance benefits compared to other carbohydrate sources like maltodextrin or glucose.
BCAAs, another popular post-workout recovery ingredient, are the amino acid building blocks the body needs to repair and build new muscle. The final ingredients, mineral electrolytes calcium, magnesium and sodium, are beneficial for rehydrating the body after an intense workout.
You can consume this product before, during or after a training session to reap the benefits. Motion is currently available in only two flavors—Raspberry Lemonade and Watermelon.
From the consumer reviews on the XWerks website, it appears individuals really enjoy the Raspberry Lemonade flavor. XWerks Grow is a high-quality whey protein isolate sourced from grass-fed, pasture-raised cows from New Zealand. The whey protein is ultra-filtered to remove excess carbohydrates and fats, which makes it an ideal protein powder for individuals following a low-carbohydrate or keto diet plan.
Grow contains 28 grams of protein per serving, making it a good choice for anyone looking to build lean muscle mass. Consumers also rave about the taste of this whey protein powder regardless of the flavor chosen, and love the fact that it mixes easily in a simple shaker bottle. Related Post: The Best Tasting Protein Powders to Help You Achieve Your Fitness Goals.
KOS provides vegan and vegetarian consumers with a wide range of different supplements, including plant-based protein powders and superfood blends. Their Organic Plant Protein powder is a blend of different plant-based protein sources, including peas, flax seeds, chia seeds, pumpkin seeds and quinoa.
This gram blend of legumes and seeds ensures that every scoop contains all nine of the essential amino acids EAAs your body needs to help repair and grow muscle. In addition to the protein, KOS Organic Plant Protein also contains digestive enzymes and a blend of organic fruits and veggies to help meet your daily micronutrient needs.
This company has also been recognized as having one of the best-tasting vegan protein powders on the market, and they offer a wide variety of flavor options.
Post-workout muscle repair supplements to Post-worlout content Amazon Best Sellers Supplejents most Healthy weight maintenance Micronutrient deficiency risks based on sales. Updated frequently. Physician's CHOICE Collagen Peptides - Hydrolyzed Protein Powder for Select, Skin, Joints supplementa Grass Fed, Non-GMO. EVL BCAAs Amino Acids Powder - BCAA Energy Pre Workout Powder for Muscle Recovery Lean Growth and Endurance - Rehydrating Post Workout Recovery Drink with Natural Caffeine - Pink Lemonade. EFX Sports Karbolyn Fuel Fast-Absorbing Carbohydrate Powder Carb Load, Sustained Energy, Quick Recovery Stimulant Free 37 Servings Neutral. Cheribundi SLEEP Tart Cherry Juice - Formulated for for Deeper Sleep - Fight Inflammation and Support Muscle Recovery - Post Workout Recovery Drinks for Runners, Cyclists and Athletes - 8 oz, 12 Pack. LIFEAID FITAID GO!
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