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. Mobile IV Nurses is available from 8 a. Give us a call to discuss if we can accommodate your appointment.

IV treatment is one of the best things for muscle recovery and can assist with the process in a few different ways. One, it provides your body with nutrients that help to synthesize and build muscle after a strenuous workout. Second, it also hydrates your body and your blood cells, giving your system the water it needs to recover faster.

Combined, these two benefits can be a huge boon to an athlete who needs to recover quickly to perform at their best. Many IV clients, including athletes, have reported that the effects of IV treatment can last days to weeks.

However, this is different for each individual. In the short term, your body may feel the hydration from the saline solution for the next day, depending on how much activity you do after your IV treatment.

The muscle recovery supplements included in your IV will often stay in your system for a while, allowing you to feel the beneficial effects of your IV for at least a few workouts. IV treatment can improve the performance of athletes by improving their recovery times and assisting them in having better endurance when it comes to strenuous workouts and games.

Some of the best vitamins for muscle repair include vitamin B complex, vitamin C, and taurine, helping your body synthesize and build new muscle for your next athletic endeavor. The other best recovery supplements for sore muscles, such as protein, omega-3 amino acids, and glutamine, are also great for muscle repair, helping your body recover faster from soreness and tiredness.

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Your Email required. Your Phone Number required. Your Message required. Top 8 Vitamins and Supplements for Muscle Recovery. Why You Need IV Therapy for Bachelor and Bachelorette Parties June 21, How to Achieve a Summer Glow with IV Therapy July 27, Published by Phillip Hinkel on June 21, Categories Blog.

Table of Contents Top Vitamins and Supplements for Muscle Recovery Adding Muscle Recovery Supplements to Your IV Other Muscle Recovery Tips FAQs. Learn About Our IV Packages. Top Vitamins and Supplements for Muscle Recovery. Other Muscle Recovery Tips 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.

Stay Hydrated Hydration is a vital part of exercise recovery. This IV treatment includes: A sterile solution Sodium Chloride 0. Phillip Hinkel. Related posts. 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.

This indicates that the product has been tested by a third-party organization and meets basic safety standards.

The human body can also produce about 1 gram of it per day Creatine has become a popular supplement commonly used to increase muscle mass and improve performance in various sports 44 , Interestingly, it may also help you recover from an injury One older study reported that creatine supplements enhanced the gain of muscle mass and strength lost during a 2-week immobilization period more than a placebo Another study found that individuals supplementing with creatine lost less muscle in their upper body during a weeklong period of immobilization than those given a placebo.

However, not all studies have found these results 47 , 48 , 49 , In both studies that showed positive results, participants took the creatine supplement in four doses of 5 grams each day.

However, no studies to date have found any serious side effects. Creatine remains one of the most-studied, safest supplements around, so it may be worth trying Creatine may enhance your recovery by reducing the amount of muscle you lose immediately after your injury.

It may also help you regain muscle more quickly once you go back to training. Glucosamine is a natural substance found in the fluid that surrounds your joints. Your body naturally produces glucosamine, but you can also increase your levels through supplements.

Supplements are generally made from either shellfish shells or fermented corn. Research in people with arthritis suggests that glucosamine may be useful in decreasing joint pain 51 , Also, studies in people without arthritis or other joint conditions show that supplementing with milligrams to 3 grams of glucosamine per day may help reduce joint deterioration 53 , 54 , 55 , Based on these findings, some people take glucosamine supplements to help reduce pain after joint and bone injuries.

However, more research is needed before strong conclusions can be made. Glucosamine supplements may pose a risk to people who are allergic or sensitive to shellfish, those who have asthma, and those taking diabetes medications or warfarin.

If you fall into any of these categories, talk with your doctor before trying glucosamine In addition to getting enough calcium and vitamin D, good intakes of the following nutrients may contribute to a speedier recovery from bone fractures:.

Those recovering from bone fractures should consume foods rich in these nutrients daily, if possible. The nutrients described above are necessary for the health of your bones. Therefore, getting enough of them may help you recover from a fracture more quickly.

While not all of them are under your influence, you likely have some control over the nutrients you provide your body. Therefore, regularly consuming the foods and supplements mentioned in this article is one way you can speed up your recovery. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Your intercostal muscles lie between your ribs. A strain in this area can cause pain and difficulty breathing. Here's how to treat it. A sprained toe refers to a toe with a torn ligament.

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Learn about exercises you can use to rehabilitate a torn, strained, or sore groin muscle. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Vitamins for Muscle Recovery.

Medically reviewed by Jared Meacham, Ph. Why do muscles get sore? Protein-rich foods Fiber-rich foods Vitamin C Omega-3 fatty acids Zinc Vitamin D and calcium Creatine Glucosamine Beneficial foods for bone fractures When it comes to sports and athletics, injuries can sometimes be a part of the game.

Why are muscles sore after working out? Protein-rich foods. Fiber-rich foods. Fruits and vegetables rich in vitamin C. Omega-3 fatty acids. Zinc-rich foods. Vitamin D- and calcium-rich foods.

Other beneficial foods for bone fractures. The bottom line. How we reviewed this article: History. Apr 11, Written By Alina Petre.

Medically Reviewed By Jared Meacham, Ph. Jan 14, Written By Alina Petre. Share this article. Read this next. How to Identify and Treat an Intercostal Muscle Strain. Medically reviewed by Gregory Minnis, DPT. I Sprained My Toe, Now What? Medically reviewed by William Morrison, M. Everything You Should Know About a Broken Toe.

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How to Massage a Sprained Ankle Correctly. Tofu, some whole grains, like quinoa and millet, and most vegetables contain small amounts of protein broccoli, for example, has about four grams per serving. 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.

Essential amino acids, on the other hand, must come from food. Beta-alanine helps delay muscle fatigue by supporting the synthesis of carnosine, a muscle compound that buffers exercise-induced acid.

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.