Reckvery Akshat Angurala The Curator Team. In-Store Pick-Up Your Nutritional Supplements for Recovery Recoveyr be waiting Fat-burning habits you! All of our IV packages are customizable, Hydration needs for team sports Building habits to put together the perfect IV solution for you and your health needs. Some work by helping the body get rid of lactic acid faster. Few foods naturally contain vitamin D, but your body can make vitamin D from exposure to the sun. Check labels for artificial sweeteners like sucralose, sorbitol, and other sugar alcohols.

Nutritional Supplements for Recovery -

This type of workout recovery supplement provides the nutrients needed to repair muscle damage. What type of recovery supplement is best for you or your clients?

A lot of it depends on the client and their goals. While you, as a personal trainer, may not be able to prescribe supplements to your clients, you can help educate them about some of their options. Here are seven to consider. Protein supplement.

Protein is perhaps the most useful supplement for muscle recovery. It helps the muscle repair faster and more effectively after a grueling workout. It is even more important if there isn't enough protein in the diet. Whey protein is the most popular choice.

This may be because whey protein also includes essential amino acids. A typical whey protein powder offers 25 grams per serving, though some provide more. Other options include soy, egg protein, rice, hemp, and pea protein.

Branched-chain amino acid BCAA supplement. Though the body can make some amino acids on its own, there are a few it cannot make. An amino acid falling in the second category is an essential amino acid. A BCAA supplement provides these essential amino acids. This aids in recovery.

This type of supplement also promotes muscle growth while reducing muscle fatigue. It can even help ease sore muscles. Fatty acid supplement. Another good supplement for muscle recovery is fatty acids. They supply energy, but also reduce inflammation.

A medium-chain triglyceride MCT fatty acid helps by reducing lactic acid buildup. An omega 3 fatty acid reduces muscle fatigue and muscle soreness. It also offers injury protection. To maintain their safety and quality standards, fatty acid supplements should be store in a dark, cool place.

Creatine supplement. Creatine turns into creatine phosphate, which the body uses for energy. Though research is somewhat mixed, some studies have found that taking a creatine supplement may aid in muscle recovery.

One noted that taking creatine resulted in greater muscle strength during the recovery process. Another showed that it may even boost performance. Citrulline malate supplement. When taken as a supplement, citrulline—a non-essential amino acid that is also found in watermelon—converts into nitric oxide.

Nitric oxide helps open blood vessels, thereby improving blood flow. This makes it easier to get blood and other nutrients to the muscle, speeding their recovery.

Research reveals that citrulline also improves the bioavailability of L-arginine. L-arginine is another amino acid that aids in protein synthesis. Magnesium supplement. Magnesium assists with muscle recovery by helping them relax. In fact, if you don't have enough magnesium, you have a greater chance of having muscle cramps.

Research indicates that roughly 50 percent of the U. population doesn't get enough magnesium in their diet. This number grows to 75 percent for women. Taking a magnesium supplement helps support healthy muscle contraction.

Tart cherry juice extract. Some exercise enthusiasts swear by tart cherry juice for full muscle recovery. This extract works by reducing inflammation in the muscle. While some inflammation is good, too much leads to increased muscle soreness. One study found that ingesting cherry juice seven days helps minimize post-exercise muscle pain.

High levels of inflammation can also increase injury risk. It should be noted that taking a multivitamin regularly can boost recovery too. This all-inclusive vitamin contains calcium and vitamin D, both of which help create strong muscle and bones.

Vitamin A promotes protein synthesis and CoQ10 reduces muscle fatigue. While this type of vitamin isn't necessarily as powerful as the others mentioned, it is part of a healthy supplemental plan.

After a client selects the supplement or supplements that could be the most beneficial for them, the next step is to come up with a schedule for taking them. When it comes to using a muscle recovery supplement, there are two basic options. It can either be a pre-workout supplement or a post-workout supplement.

The best time to take a specific supplement changes based on the type of supplement taken. Some provide more benefits when used before an exercise session.

Others are more effective when used for post-workout recovery. As an example, one study involved the use of creatine monohydrate. 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!

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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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