Exercise-induced muscle damage occurs after resistance training.
You may feel muscle pain, swelling, soreness, and reduced proper function.
These problems cause discomfort and reduce athletes’ performance.
Athletes use dietary supplements to overcome these problems.
However, professional athletes have limited recovery time between performances.
When nutrition is not sufficient for athletes, the use of dietary supplements becomes necessary.
Supplements to increase energy, provide more strength, and decrease pain.
In addition, there are many conventional techniques, such as massage, which work best to decrease recovery time.
The use of supplements was more common in females than males, and the dose of supplements increases with age. Supplement doses vary from person to person according to their health need.
Postworkout supplements are readily available in the market, which can help reduce muscle pain, helps in muscular recovery, and boost muscle growth.
Several studies show that the use of supplements for athletes is a must for enough nutrition. For example, an international survey recorded that two-third of adults out of 3,887 participants used one or more types of dietary supplements in the world Championship competition.
Types of supplements
Several studies show that the use of supplements for athletes is a must. An international survey recorded that two-third of adults out of 3,887 participants used one or more types of dietary supplements in the world Championship competition.
There are several nutritional-based supplements, which are recognized for muscle recovery. Ingredients of these supplements include vitamins, minerals, proteins, and caffeine.
⦁ Fruits supplements
⦁ Herbal supplements
⦁ Plants and Vegetables- derived supplements
⦁ Amino acid supplements
⦁ Vitamin supplements
10 Best Supplements for Muscles Recovery
Omega-3 Fish Oil
Most doctors recommended Omega-3 fish oil supplements due to their anti-inflammatory properties.
Athletes and players consume these supplements because it is essential for hormones production and reduce muscle soreness. In addition, omega-3 fish oil also helps to repair bones.
Neuropathic medics recommend these supplements along with prolactin or other supplements, which work best for muscle recovery.
Slandered recommended Dose: Daily supplementation of 3-5 grams Omega-3 oil can boost muscle recovery.
These supplements are obtained from bacteria (e.g., bifid bacterium) and yeast (saccharomyces boulardii). Probiotics-based supplements provide essential floras to the guts, increasing food digestion, assimilation, and food elimination processes.
If digestion is slow, then muscle recovery also takes a long time and can cause muscle swelling. In probiotics, approximately 20-50 billion colony-forming units (CFU) are required for proper digestion.
The most common probiotics supplements are bifid bacteria or Lactobacillus, obtained from yogurt, fermented cheese (Swiss or cheddar), and fermented vegetable products such as miso and sauerkraut.
Supplementation of glutamine allows muscles to absorb carbohydrates instantly after the workout. In addition, it helps to gain muscle mass by the rising level of hormones, which is necessary for muscle growth.
Standard Glutamine Dosage: It is recommended that 20 to 30g of glutamine should consume immediately after postworkout.
BCAA’s (Branched Chain Amino Acids)
After a strenuous workout, stress is placed on muscles, and cells are disturbed. Taking branched-chain amino acids based supplements can get you back to working out the next day.
These supplements heal and recuperate muscles quickly. In addition, branched-chain amino acids supplements enhance protein synthesis in the body and decrease muscle soreness.
Recent studies revealed that BCAAs based supplements also help to lose weight by energizing muscles. The best BCAA supplements contain glutamine.
It can be added to the water bottle and have zesty orange providing a refreshing taste.
Standard recommended dosage: 15-20g per day can be used for athletes.
Proteins are the building blocks of muscles, which provide power and improve muscle growth. These supplements are also good for the development of hair and nails.
After a workout, protein-induced supplements boost the metabolism process. After strenuous exercise, the level of cortisol is raised. These supplements are good to restore glycogen and decrease level of cortisol.
If your body is adaptable to tolerate protein supplements, it is the best way for your muscle synthesis because protein supplements absorb immediately.
If you are not comfortable with protein supplements, you should consider taking vegan protein or BCAA’s immediately after postworkout.
These types of supplements are derived from rice or paleo protein powder.
The most potent protein-based supplement is creatine monohydrate. It is the most effective supplement, which improves exercising practices. In addition, the International Society of Sports Nutrition reported that these supplements also build mass around muscles.
Dosage: 15 to 20g of protein dosage works effectively after every workout. Extra dosage of protein is not advantageous because it is not absorbed and will excrete.
This supplement is beneficial for muscle fatigue. It increases the time duration of exercise and provides strength. CoQ10 is the primary antioxidant, which controls the inflammatory pathway.
CoQ10 supplement is also beneficial for cardiac health.
A standard daily dose of CoQ10: recommended dosage is 60-500 mg. supplements are not necessary to take immediately after a workout. You can take the dose anytime.
Withania somnifera is also known as Ashwagandha. It helps to reduce muscles stress and reliefs pain in the body.
In addition, it speeds up muscle recovery and growth by decreasing the level of lactic acid and cortisol, which produce anxiety.
Dosage: a slandered dosage of 500 to 600 mg per day is usually recommended. It improves muscle strength up to 1% per day.
Curcumin has anti-inflammatory properties, which are obtained from turmeric. It decreases inflammation and reduces pain and muscular tenderness.
The best curcumin supplement is a Turmeric-active supplement, which is available commercially in liquid form. Another frequently used curcumin supplement is circum- Evail that is very potent.
Dosage: 200- 500 mg of curcumin is usually recommended once a day.
It is an amino-acid-based supplement function as increases growth hormones and provides strength and recovery. In addition, it enhances overall performance naturally.
Slandered daily Doses: ranged between 1.5 to 5g should be taken regularly.
It is produced naturally in our blood. Supplementation raises the level of beta-aniline, which improves performance by increasing the ability to do high-intensity workouts.
Standard daily Dose: It is recommended to take Beta-aniline supplements 2 to 5g per day.
You don’t need supplements to build muscles.
However, supplements are there to help reduce the recovery period.
Resulting in more days to go to the gym or work out at home.
The best supplement to consider for mass gains is Ashwagandha, creatine, protein, and some turmeric.
“I have the metabolism of a sloth and a body that hates putting on muscles. This curse motivated me to study weight loss and nutrition. I want to share my experiences and knowledge to help you achieve your ideal body.”— Christian Tanobey