Superfood supplement for muscle recovery -
A protein and carb one-two punch has also been shown in studies 2 1 to play an important role in reducing muscle damage after a tough workout. Momentous Recovery also contains L-carnitine, L-glutamine, magnesium, and electrolytes for hydration. Where Momentous Recovery falls a little short is in the cost category.
This protein powder is definitely on the spendier side and receives a 1 out of 5 from Anthony in terms of cost. Good for: Protein buffs on the hunt for a hybrid protein powder with slow and fast-digesting properties.
Muscle Feast Premium Blend Protein combines casein and whey to provide 21 grams of protein for both fast and slow absorption. Muscle Feast Premium Whey Casein Blend is a premium protein blend of whey isolate, hydrolyzed whey, and micellar casein. The proteins work together to help maximize protein synthesis and muscle growth while minimizing recovery times.
Casein exists in milk as micelles—which have been separated from skim milk and whey—that consist of casein molecules, calcium, inorganic phosphate, and citrate ions. Due to its slow digestion and absorption, casein is often recommended before bed to promote an anabolic environment.
A more recent study 24 shows that pre-sleep casein accelerates functional recovery in professional soccer players, which could make it a practical recovery supplement following exercise.
Beyond the function of the ingredients, Muscle Feast is committed to and proud of providing a natural protein blend sourced from pasture-raised, well-treated, grass-fed cows. Also rest easy knowing the premium protein is free of fillers, added sugars, and artificial sweeteners while being certified gluten-free, vegetarian, and kosher.
Good for: Those looking to elevate their hydration status to optimize performance and recovery. At an extremely low per serving cost, Transparent Labs Hydrate V3 is a great option for anyone looking to try out electrolytes or anyone looking for clean ingredients without the hefty price tag.
Because of its commitment to high-quality and intentional ingredients, Transparent Labs lands on our list as the best electrolyte drink. Electrolytes are electrical producers in the body that help maintain fluid balance, prevent muscle cramps, regulate blood pressure, and so much more.
Proper hydration is vital for health and during all points of training, recovery included. Successfully restoring fluid balance requires consuming moderately high levels of sodium, the most important electrolyte to maintain fluid balance while being the main electrolyte lost in sweat.
Transparent Labs electrolyte drink provides milligrams of sodium, and the American College of Sports Medicine 26 ACSM recommends consuming to milligrams of sodium if exercise lasts longer than one hour.
Transparent Labs Hydrate v3 also provides taurine—an amino acid especially abundant in skeletal muscle—and research 27 shows taurine may enhance exercise performance and alleviate exercise-induced oxidative stress for optimal recovery.
Luckily, Transparent Labs Hydrate formula is free of artificial sweeteners, coloring, and preservatives and is instead naturally sweetened, flavored, and colored with stevia extract, beetroot powder, and beta-carotene.
Good for: Nutrition and fitness warriors who want to take their health and recovery to the next level. But if you do fall shy of the daily five, or just want more micronutrients as a supplemental insurance policy, Athletic Greens AG1 might just be for you.
Certified personal trainer and GGR senior editor Nicole Davis is the latter, and she married a competitive endurance athlete who loves the stuff. The couple agreed the taste is almost perfect, but scored it a 4. Brought into the fitness world as Athletic Greens and recently rebranded as AG1, the powdered green supplement continues to be rooted in science.
Andrew Huberman , a neuroscientist and professor at Stanford School of Medicine, so the grass is already green—and it might just get a bit greener.
However, we do recognize its higher price point and have already covered that in our Athletic Greens review. Overwhelm aside, one scoop serving of AG1 provides 50 calories and 2 grams each of protein and fiber.
Fortunately, AG1 packages the nutrients into four tidy categories to help us break down their functions:. The official AG1 website also helps you understand more about the functions and benefits of the carefully selected ingredients, letting us know that they provide whole-body benefits.
More specifically, the ingredients support gut and cardiovascular health, bolster the immune system, enhance nutrient absorption, and help you adapt to stress.
Again, Athletic Greens AG1, or any of the best greens powders for that matter, should replace wholesome fruits and veggies. AG1 can, however, be a great supplement to a balanced diet. Legion Triumph Multivitamin is a sports multivitamin that captures just how we feel about supplements and multivitamins.
If your diet contains a lot of iron-rich foods, such as red meat or spinach, this might not be the right multivitamin for you. RELATED: Best multivitamin for women. These include vitamins K1, K2, and D, as well as zinc, magnesium, iodine, and chromium. While both forms of vitamin K are beneficial, vitamin K1 is most helpful for blood clotting and vitamin K2 has more pronounced roles in heart, bone, and really overall health.
Despite the emerging benefits of vitamin K2, it shows to be under-consumed but supplying in high doses via supplementation could help consumers reach the required daily intake and improve their health. While iron is still an important mineral for men, women require more iron to support their menstruation cycles and childbearing years.
Each also provides unique ingredients to support their hormone health and sex drive. RELATED: Best multivitamins for men. In terms of muscle recovery, each nutrient offers unique roles—like vitamin C 5 to fight inflammation and zinc 34 to repair muscle tissue.
Being a Legion product, and if your curiosity is piqued like ours, you can sift through the data with ease on their main product page. Also like all Legion products, Legion Triumph is made in the U. in NSF-certified, FDA-inspected, and cGMP-compliant facilities.
KOS is a vegan protein with a lot of positive reviews, but a number of people experienced stomach issues using this protein powder.
The KOS Organic Plant Protein provides 20 grams of plant-based protein per serving. What we really like is that this product features a comprehensive superfood, vitamins and minerals, and digestive enzyme blends, making it one of the best vegan protein powders on the market.
Its organic protein blend contains pea protein, flaxseed, quinoa, pumpkin seed protein, and chia seed. It seems that the thicker the liquid, the tougher it is to mix. I mixed it with a typical shaker bottle and a stainless steel shaker ball.
It definitely had some small chunks, but nothing extraordinarily bad. Even with water the taste is decent. Overall, Amanda had a pleasant experience using KOS Organic Plant Protein and rated the product a 4 out of 5 overall.
For more from Amanda, read her in-depth KOS Vegan Protein Review. On the sleep front, it contains ashwagandha and melatonin—two substances that have been linked to longer and deeper sleeping cycles. Sleep, as you know, is vital for muscle and strength gain. RELATED: Best Ashwagandha Supplement.
Speaking of strength and muscle, PeakRest also contains 1. And even if it was, multiple studies have found that even low-dose creatine supplementation could lead to improvements in strength and muscles. The powder comes in a Lemon Tea flavor—Anthony scored this a 3-out-of-5 on taste. Needless to say, there are also other great post-workout supplements that we have researched and approve of like:.
We picked and tested the best muscle recovery supplements just as we do any other product: based on objective data sprinkled with personal experiences we encountered. Yep, we actually do try out our selections!
For instance, whey and casein protein may also benefit body composition goals, sleep aids can enhance sleep quality and cognition, etc. Too much of a good thing can be bad for you, and that goes for supplements for muscle recovery and growth. Excess creatine, for example, could cause intestinal discomfort and bloating.
Products with caffeine may lead to heart issues and sleep disruptions if consumed in excess. Allow us to guide you in your search! Before you evaluate any specific product, first assess where your recovery might fall short and select the product s that could benefit you the most.
But if you fall short on your daily protein targets from high-protein foods , purchasing a protein supplement is [very likely] worth the spend. Of course, we stand by these muscle recovery supplements but they might not accommodate your personal preferences in some areas.
These include factors like intake method and available flavor options. Analyze the product like a GGR expert tester by looking out for:. In addition to reviewing the product of interest, evaluate the brand behind it. Beneficial areas to examine include:. Taking the extra step, in our humble opinion, is always worth it!
Muscle recovery supplements work to repair, rebuild, and grow muscles to maximize your effort and time spent in your workouts. They also help speed up recovery time and reduce muscle soreness so you feel refreshed for your next training session.
Also, because recovery supplements come with next to no side effects, you could try one or some out to see what might work best for you and your post-workout needs. 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. Learn more about the symptoms of a broken or sprained toe. The first step to finding…. An abdominal strain is sometimes referred to as a pulled muscle.
Massaging your ankle after a sprain may help reduce pain and swelling, but you also want to be careful. We look at what splints are available to effectively stabilize fingers for a number of concerns and needs. Use this list to select a high quality, effective wrist brace that matches your needs.
The amount of time it takes for an ankle sprain to heal depends on the severity of the injury. Learn about the different grades of ankle sprains. We cover the different types of wrist sprains, how they're different from breaks and strains, and what treatment and recovery look like for wrist….
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.
We spent hours researching and testing various post-workout supplements to identify the best muscle recovery supplement on the market. In the following sections, we'll share our top picks and what makes them stand out from the rest.
Our clinically-backed AI will ask you questions and provide an answer specific to your unique health situation. When it comes to post-workout recovery, it's important to give your muscles the nutrients they need to repair and rebuild.
That's why we've put together a list of the best muscle recovery supplements on the market. Our team has researched and tested various products to bring you a comprehensive list of options that will help you recover faster and get back to your workouts in no time.
Whether you're a professional athlete or a fitness enthusiast, these supplements are sure to help you reach your recovery goals. Elevate your workout game with Scivation Xtend BCAA Powder, a muscle-recovery powerhouse.
Boasting a research-backed 7g of BCAAs, it's your ticket to faster recovery and serious gains. But watch out for some flavor quirks and minor dissolving issues in water.
If you're not restricted by dietary concerns, this is your go-to! We highly recommend Scivation Xtend BCAA Powder for anyone looking for a top-quality muscle recovery supplement. Scivation Xtend BCAA Powder is an excellent choice for anyone looking to improve their muscle recovery after a workout.
With a blend of BCAAs, Glutamine, and Citrulline Malate, this supplement is designed to help you recover faster and train harder. Plus, it's sugar-free and contains zero calories, making it a great option for those watching their weight.
One of the standout features of Scivation Xtend BCAA Powder is the 7g of BCAAs it provides in the research-proven ratio. This means you're getting the optimal amount of BCAAs to support muscle recovery and growth.
Additionally, the added Glutamine and Citrulline Malate help to further enhance muscle recovery and reduce soreness. While Scivation Xtend BCAA Powder is generally well-regarded for its taste, some flavors may not be to everyone's liking. Additionally, some users have reported that the powder doesn't dissolve completely in water, which can be a bit of a hassle.
Finally, it's worth noting that this supplement may not be suitable for those with certain dietary restrictions. Overall, we believe that Scivation Xtend BCAA Powder is an excellent choice for anyone looking to improve their muscle recovery and take their workouts to the next level.
With its high-quality ingredients and proven effectiveness, it's definitely worth considering if you're in the market for a muscle recovery supplement. If you're looking for a high-quality muscle recovery supplement, we highly recommend the Optimum Nutrition Glutamine mg, Capsules.
We've had great results with this product after incorporating it into our workout routine. The mg of pure L-glutamine per 2 capsules is a potent dose that helps support muscle recovery and development.
We also appreciate that it is the most abundant amino acid in the body, making it a natural choice for a muscle recovery supplement. One potential downside is that exposure to heat or sunlight may lead to melting or damage of the product, so it's important to store it properly.
Additionally, those with certain medical conditions should consult with their doctor before taking this supplement. Some users may also experience mild side effects such as stomach upset, although we did not experience any adverse effects.
Overall, the Optimum Nutrition Glutamine mg, Capsules is an excellent choice for anyone looking to support their muscle recovery and development. We highly recommend it to anyone looking for a high-quality muscle recovery supplement. We highly recommend MuscleTech Clear Muscle Post Workout Recovery as it is the perfect choice for those who want to amplify their muscle recovery and growth.
MuscleTech Clear Muscle Post Workout Recovery is packed with BetaTOR, which is a revolutionary compound engineered to increase protein synthesis and decrease muscle breakdown.
This supplement is perfect for those who want to build lean muscle and improve their performance. BetaTOR is a unique metabolite and free-acid HMB derivative of leucine, which is the most powerful amino acid. One clinical study on BetaTOR showed that subjects who combined BetaTOR with exercise gained Clear Muscle leads to better performance, strength, and lean muscle growth.
The daily dosage of 1 softgel capsule, 3x daily might be inconvenient for some users. Results may vary depending on the individual's fitness level and diet. It may take some time to see noticeable results. In conclusion, MuscleTech Clear Muscle Post Workout Recovery is a great choice for those who want to amplify their muscle recovery and growth.
With its unique formula, it is sure to help you achieve your fitness goals. After taking the supplement promptly post-workout, we've noticed that our muscle recovery is faster, and we feel less sore after intense workouts.
What we love about this supplement is that it contains three key ingredients - Creatine Monohydrate, Betaine Anhydrous, and L-Carnitine-L-Tartrate - that are research-proven to provide lean muscle mass growth and overall performance.
The supplement also contains Bioperine to help maximize the absorption of the other ingredients. We also appreciate that the supplement is manufactured in a state-of-the-art facility that is cGMP certified, ensuring that we're getting nothing but the purest, safest, and highest quality supplements on the market.
The only downside to this supplement is that the price per serving is relatively steep compared to many other products. Additionally, some people may not like the taste of the supplement, although we found it to be quite pleasant. We highly recommend Animal Recovery Chews for anyone looking for a convenient and effective muscle recovery supplement.
We have found that Animal Recovery Chews are a great option for those who are always on-the-go and need a quick and easy way to support their muscle recovery.
The chewable format makes it easy to take them with you wherever you go, and the combination of BCAAs, Glutamine, Taurine, and Sea Salt provides a superior formula for better results.
The tropical mango flavor is decent, although some people may not enjoy it. We also found that the chews are a bit hard and powdery, which may not be what some people expect from a chewable supplement.
Overall, we believe that Animal Recovery Chews are a great option for anyone looking to support their muscle recovery and improve their performance. They are made to the highest quality and safety standards and have been trusted by performance athletes for over 40 years.
Give them a try and see for yourself! We highly recommend the EVL Z-Matrix Muscle Recovery Supplement for those looking for a high-quality post-workout supplement that promotes muscle recovery and better sleep quality.
The EVL Z-Matrix Muscle Recovery Supplement is a game-changer for those looking to take care of their tired muscles and promote increased muscle strength, repair, and endurance. Its advanced formula with added Folic acid, Theanine, and Black pepper extract provides enhanced benefits for faster recovery and deeper sleep.
We were impressed that this supplement is melatonin-free, which means you can unlock your best rest without unwanted morning drowsiness.
Updated February supplemnt, Muscld supplements are a popular product category for athletes and fitness enthusiasts. Superfood supplement for muscle recovery supplements are designed to Superfood supplement for muscle recovery the body recover after Superfooe physical Athletic performance nutrition, reducing muscle soreness, and aiding in muscle repair. With so many options available on the market, it can be challenging to know which one to choose. When looking for the best recovery supplement, it's essential to pay attention to the ingredients. Look for supplements that contain a high amount of protein, amino acids, and other nutrients that are essential for muscle recovery.
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Get Rid of Stiffness and Feel a Lot Younger – Muscle Soreness \u0026 Stiffness – pornhdxxx.infoLog in to check out Superfooc. Running, cycling, swimming, rowing, and the Clarifying nutrition myths goes on. Every supplemwnt has its unique Superfood supplement for muscle recovery musccle require specific types of Superfood supplement for muscle recovery and practice.
However, Superfood supplement for muscle recovery, dor we put in our shpplement is just as important as what we do ror our bodies to speed up muscle strain recovery and become better Visceral fat and exercise benefits. Next Superfod you hit up the grocery store, make sure these items Superfood supplement for muscle recovery on the list.
A properly fueled body will help Supdrfood you get the most tecovery Superfood supplement for muscle recovery Supeerfood workouts and perform at your best and relieve muscle soreness fast. Let recoverj know: What food do Superfood supplement for muscle recovery consider a must for all athletes?
What foods should athletes avoid at all costs? Join the conversation Superfoof. HOTSHOT Sugar consumption and food labels Spartan and Supplemfnt Training for musxle Superfood supplement for muscle recovery in a Spartan is an experience filled with challenges and obstacles, but cramping Superfood supplement for muscle recovery not have to Superfood supplement for muscle recovery one.
Read about how HOTSHOT is saving the day for Spartan racers. HOTSHOT Science: What causes a muscle cramp? Read here. Your cart is empty Continue shopping Have an account?
Your cart. Update Check out. Share Share Link. Cherries — This antioxidant and anti-inflammatory rich fruit is a perfect follow-up to a long run or intense work out. Their versatility also makes them ideal—they can top a bowl of oatmeal, blend into a smoothie, toss in a salad, or go solo!
Bananas — Also full of anti-inflammatory goodness, bananas help you feel satiated, balance blood sugar, and are a great source of electrolytes. They are also the most portable fruit out there. Sprinkle them on just about anything or toss into your post-workout drink for a great recovery boost.
Sweet Potatoes — Another great antioxidant, sweet potatoes are also high in manganese and copper, essential minerals for proper muscle function. Leave off the sugar and butter. Instead, top with barbecue or include them in other delicious recipes.
To get the most from your salmon, always choose wild over farmed when you can. Not only will the proteins and Omega-3 fatty acids give you a boost, but a weekly serving has been shown to decrease the risk of a variety of cardiovascular issues.
Whey — This protein packs a punch! It is the fastest digesting protein, making it ideal for a post-workout supplement mixed into a fruit and veggie smoothie.
It also contains all of the essential amino acids, making it a complete protein. Check the label—many brands load up with sugar or dilute the protein per serving with other additives. MORE ON THE HOTSHOT BLOG HOTSHOT at Spartan and OCR: Training for and participating in a Spartan is an experience filled with challenges and obstacles, but cramping does not have to be one.
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: Superfood supplement for muscle recovery| 10 Top Muscle Recovery Foods and Drinks | New favorite morning Protein-rich snacks for weight management One way Recoovery reduce your calorie intake without feeling hungrier is recovegy consume a diet rich fot fiber. DIY DIY Superfood supplement for muscle recovery Bench: Build Your Own Bench DIY Pulling Blocks: Make Your Own Functional Blocks DIY Weight Vest: Make Your Own Weighted Vest DIY Weight Plates: Make Your Own Concrete Weights DIY Lat Pulldown: Save Money, Get Pumped. This product is not intended to diagnose, treat, cure, or prevent any diseases. Leave off the sugar and butter. |
| The Absolute Best Superfoods To Stop Muscle Soreness – Resync | Proper hydration is critical to muscle recovery and pretty much every biological function. This generally leads to a decline in strength and muscle mass 5 , 6 , 7. Overall, Amanda had a pleasant experience using KOS Organic Plant Protein and rated the product a 4 out of 5 overall. Therapeutic effects of turmeric or curcumin extract on pain and function for individuals with knee osteoarthritis: A systematic review. In conclusion, MuscleTech Clear Muscle Post Workout Recovery is a great choice for those who want to amplify their muscle recovery and growth. |
| Top 12 Best Recovery Supplements for Athletes | These supplements are intended to enhance recovery and promote new muscle growth, and therefore, allow you to fully attack future training sessions. Post-workout supplements come in various forms, ranging from powders and capsules to ready-made drinks. The key is finding the right supplement for your needs and in a form that works with your lifestyle. If you consume a well-balanced diet that includes sufficient protein, carbohydrates, fats and other micronutrients, then you may not need the help of additional supplementation. Protein is the most commonly used ingredient in post-workout supplements, and for a good reason since adequate protein intake is essential for muscle growth and repair. Protein powder is an easy and convenient way to increase your total daily protein intake, especially if you have trouble hitting your protein target through food alone. Post-workout protein supplements come in a variety of different forms, including protein bars , ready-to-drink protein shakes and easy-to-mix protein powders. These supplements are a convenient tool to use when you have a significant amount of time between your training session and the next full meal. Creatine is one of the most popular sports supplements when it comes to improving strength and building muscle. Countless studies have shown that daily creatine supplementation improves performance in high-intensity athletics and increases muscle size, strength and endurance. An effective creatine dose is between three and five grams per day , depending on your body weight. Branched chain amino acids—or the amino acids leucine, isoleucine and valine—are an extremely popular post-workout supplement. Supplementation of BCAAs may be more impactful for individuals who consume plant-based diets because animal proteins tend to be higher in BCAAs than their plant-based counterparts. L-glutamine, a conditionally essential amino acid, is a proven muscle recovery supplement that has been shown to reduce exercise-induced muscle damage. This means that L-glutamine is especially beneficial for athletes or gym goers who practice prolonged exercise sessions on a daily basis. Glutamine supplementation has been found to be effective at a five-gram dose per day. BioPerine is a purified and patented form of piperine, a compound derived from the black pepper fruit. Studies show that piperine exhibits a wide range of positive effects, including antioxidant and anti-inflammatory activity in the body, both of which would be beneficial post-workout. That being said, the main reason BioPerine is included in a majority of post-workout supplements is its ability to enhance the absorption and bioavailability of other active ingredients. This means that BioPerine is able to increase the effectiveness of other ingredients included in a post-workout supplement. One study found that betaine supplementation at 2. Dextrin is a complex carbohydrate that acts as a fuel source for the body during training. Studies have shown that it can increase your endurance as well as subdue the stress hormone response induced by intensive exercise. Dextrin is also beneficial post workout as a way to recover the muscle glycogen used during training. This is especially important for individuals who train multiple times a day and need to quickly replenish their muscle glycogen stores prior to their next training session. L-carnitine post workout is beneficial for anyone looking to improve their body composition. In addition to post-workout supplements, this ingredient is often included in fat burners because of its ability to promote the conversion of excess body fat into energ y. A recent meta-analysis looked at 37 randomized controlled clinical trials and concluded that L-carnitine did provide a modest reduction in body weight at a dose of two grams per day when compared to a placebo. Many post-workout supplements designed to improve athletic performance include a number of beneficial mineral electrolytes. This is important because, in addition to the water that exits the body in the form of sweat during intense exercise, electrolytes like sodium, potassium, magnesium, chloride and calcium are excreted as well. Replenishing these electrolytes post-exercise helps maintain the optimal fluid balance in the body to ensure proper hydration levels. There should always be some thought that goes into choosing the right supplements for your health, fitness and wellness goals. That being said, most post-workout supplements are not going to have any ingredients that will be a cause for concern for healthy individuals. My main suggestion would simply be to avoid taking the same ingredient multiple times throughout the day in different supplements. There are a variety of different ingredients that can be beneficial when taken post-workout. The key, however, is to find the ones that will be helpful for your specific needs. Here are some guidelines to help:. Whenever you take a post-workout supplement, you want the ingredients to be included in dosages that will actually provide intended benefits. Post-workout supplements come in various forms, including powders, capsules, bars and ready-to-drink products. Regardless of the type that you choose, if they have the ingredients you need in dosages that are effective, then the product should work for you. While not necessary, reputable supplement companies will send their products out to independent third-party labs to ensure that they meet quality and safety standards. This testing can help verify the purity, potency and accuracy of the supplements ingredient label. Look for supplements that have been certified by organizations such as NSF International, Informed Sport, USP or LabDoor to guarantee the products have undergone rigorous testing and meet the highest quality standards. What you choose to avoid in a post-workout supplement is partly based on personal preference, such as choosing to avoid artificial ingredients like sweeteners, colors and flavors. This will not only hurt your wallet, but it can also be dangerous to go above the recommended daily serving sizes. This is when companies list only the total amount of ingredients without specifying the exact amount of each individual ingredient in the formula, which makes it difficult to determine the effectiveness and safety of the supplement in question. We chose the post-workout supplements for our list based on the quality of the ingredients, whether they contained clinically effective dosages, the supplement label transparency and third-party testing data. We also take into account both positive and negative customer reviews, as well as the price point of the supplement compared to the industry averages. Post-workout supplements can be beneficial for any individual who engages in high-intensity physical activity, such as athletes and bodybuilders. 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. How do you want to schedule? Schedule Online Schedule by Phone Schedule by Text Choose your service location Arizona Florida. Your Name required. 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. Book Online Call Florida Call Arizona Text Us. Schedule Online. Schedule by Phone. Schedule by Text. Regular physical activity can greatly benefit your health, yet science continues to show that post-workout recovery is just as important. While certain foods, stretches, and rest days are beneficial to your recovery routine, muscle recovery supplements can also help speed up the process. Protein, magnesium, ashwagandha, turmeric, omega-3 fatty acids, CoQ10, creatine, BCAAs, and tart cherry juice extract are some of the best muscle recovery supplements to consider adding to your post-workout routine. We determine the right muscle recovery supplements for you including Elo Smart Recovery based on your biomarkers and wearable data so you can reach your goals. Disclaimer: The text, images, videos, and other media on this page are provided for informational purposes only and are not intended to treat, diagnose or replace personalized medical care. Inadequate recovery can lead to decreased performance, increased risk of injury, and prolonged muscle soreness and pain [ 1. Some of the best muscle recovery supplements include protein, magnesium, ashwagandha, turmeric, omega-3 fatty acids, CoQ10, creatine, BCAAs, and tart cherry juice extract. Get the right muscle recovery supplements for you with Elo Health's personalized nutrition products. Mielgo-Ayuso, J. Nutrition and Muscle Recovery. Nutrients, 13 2 , van der Does, H. Injury Risk Is Increased by Changes in Perceived Recovery of Team Sport Players. Clinical journal of sport medicine : official journal of the Canadian Academy of Sport Medicine, 27 1 , 46— Murray, B. Fundamentals of glycogen metabolism for coaches and athletes. Nutrition Reviews, 76 4 , — Carbone, J. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 11 5 , Morell, P. Revisiting the role of protein-induced satiation and satiety. Stark, M. Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. Journal of the International Society of Sports Nutrition, 9 1. Baum, J. Protein Consumption and the Elderly: What Is the Optimal Level of Intake?. Nutrients, 8 6 , Bauer, J. Evidence-based recommendations for optimal dietary protein intake in older people: A position paper from the Prot-Age Study Group. Journal of the American Medical Directors Association, 14 8 , — Dietary protein and muscle mass: Translating science to application and Health Benefit. Protein intake for optimal muscle maintenance - ACSM. Volpe, S. Magnesium in disease prevention and overall health. Advances in Nutrition, 4 3. Steward, C. One week of magnesium supplementation lowers IL-6, muscle soreness and increases post-exercise blood glucose in response to downhill running. European journal of applied physiology, , — Zhang, Y. Can Magnesium Enhance Exercise Performance?. Nutrients, 9 9 , Department of Health and Human Services. Office of dietary supplements - magnesium. NIH Office of Dietary Supplements. Magnesium and the athlete. Current Sports Medicine Reports, 14 4 , — Magnesium: Overview, uses, side effects, precautions, interactions, dosing and reviews. Ziegenfuss, T. Effects of an aqueous extract of Withania somnifera on strength training adaptations and recovery: The star trial. Nutrients, 10 11 , Wankhede, S. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 12, Bonilla, D. Effects of Ashwagandha Withania somnifera on Physical Performance: Systematic Review and Bayesian Meta-Analysis. Journal of functional morphology and kinesiology, 6 1 , Ashwagandha health benefits, dosage, safety, side-effects, and more: Supplements. Curcumin health benefits, dosage, safety, side-effects, and more: Supplements. Paultre, K. Therapeutic effects of turmeric or curcumin extract on pain and function for individuals with knee osteoarthritis: A systematic review. Campbell, M. Influence of curcumin on performance and post-exercise recovery. Critical Reviews in Food Science and Nutrition, 61 7 , — Turmeric: Overview, uses, side effects, precautions, interactions, dosing and reviews. Buckley, J. Long-chain omega-3 polyunsaturated fatty acids may be beneficial for reducing obesity-a review. Nutrients, 2 12 , — Office of dietary supplements - omega-3 fatty acids. DiNicolantonio, J. The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders. |
| 8 Vitamins and Supplements for Muscle Recovery | Researchers found that men who supplemented their diets with milligrams of green tea extract had reduced markers of muscle damage caused by exercise. There are some things to consider if you're thinking about using green tea extract. The FDA does minimal regulation of dietary supplements, which may not be suitable for everyone. Supplement effects vary individually depending on variables like the type and any medication interactions. Talk with a healthcare provider or pharmacist before you begin any supplements. Bananas are loaded with carbohydrates and potassium , two muscle-friendly post-workout nutrients. It also helps that they're portable, meaning you can take one with you so you have it ready following your workout. The next time you have a muscle-working exercise session, it might be worth drinking chocolate milk afterward. The drink contains water, electrolytes, and all three macronutrients—carbs, proteins, and fat—which are all beneficial for recovery. One review found that chocolate milk was as helpful or more helpful compared to other recovery drinks, but more research is needed. Oatmeal is excellent because it's super quick and easy to make in a pinch. It's a carb- and protein-filled option to eat before or after your workout. Not to mention, oatmeal can also lead to a longer life. Consider eating eggs to help with your muscle recovery. They contain protein, and some eggs are fortified with omega-3s. Consuming omega-3 fatty acids can be helpful for inflammation. Watermelon juice can be a good option to drink before a workout. Researchers found that this type of juice was beneficial for reducing muscle soreness when drunk an hour before exercise. Watermelon has a non-essential amino acid called L-citrulline that plays a role in muscle fatigue control. While there are foods you'll want to eat for muscle recovery, there are other ones you'll want to avoid including:. Avoiding high-calorie meals is important too. People may want to eat a lot of food after an intense workout. However, meals with a high amount of calories can cancel out any gains from exercising. Nutrition is an important part of muscle recovery. However, you can also give your body the recovery it deserves after a workout by:. While some muscle soreness after a hard workout is inevitable, there are dietary steps you can take to be proactive. Consider adding one or more of the muscle recovery foods or drinks to your next post-workout snack. Also, other actions, like getting enough sleep and doing active recovery moves, can help your muscles after a workout. American Council on Exercise ACE. What causes muscle soreness and how is it best relieved? National Academy of Sports Medicine. Nutrition for muscle repair and recovery. Ferdaus MJ, Chukwu-Munsen E, Foguel A, da Silva RC. Taro roots: an underexploited root crop. Waseem M, Akhtar S, Manzoor MF, et al. Nutritional characterization and food value addition properties of dehydrated spinach powder. Food Sci Nutr. Mason SA, Trewin AJ, Parker L, Wadley GD. If you want to recover quickly from exercise, you need to make sleep a priority. Wearing compression garments during and after a workout is a popular choice for many athletes. This is because compression clothing can help reduce muscle soreness and fatigue. This clothing also helps lower recovery time, allowing you to get back to the gym, field, or court much faster. 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. Taking more than the recommended dosage can be harmful to your health. Muscle recovery supplements come in various forms such as powders, capsules, and liquids. Consider which form is most convenient for you to take. Powders can be easily mixed with water or other liquids, while capsules and liquids are easy to take on the go. Price is also an important factor to consider. While you don't want to skimp on quality, you also don't want to overspend. Look for supplements that fit within your budget and offer good value for money. Finally, take a look at reviews from other users. This can give you an idea of the effectiveness and quality of the supplement. Look for reviews from verified buyers and read both positive and negative reviews to get a well-rounded idea of the product. There are several post-workout supplements that have been shown to aid in muscle recovery, including protein powders, creatine, beta-alanine, and glutamine. These supplements can help reduce muscle soreness and fatigue, promote muscle growth, and improve overall recovery time. The most effective muscle recovery supplements for women are similar to those for men. Protein powders, creatine, and BCAAs are all effective for aiding in muscle recovery. However, it is important to note that women may have different nutritional needs than men, so it is always best to consult with a healthcare professional before starting any new supplement regimen. Yes, supplements can help with muscle fatigue and soreness. Certain supplements, such as BCAAs and glutamine, can help reduce muscle soreness and improve recovery time. Additionally, protein powders can help promote muscle growth and repair, which can lead to less muscle fatigue over time. There is no one-size-fits-all answer to this question, as different supplements may work better for different people. However, protein powders are generally considered to be the most important supplement for muscle recovery, as they provide the building blocks necessary for muscle growth and repair. Yes, BCAAs branched-chain amino acids can aid in muscle recovery. BCAAs are essential amino acids that play a key role in muscle protein synthesis, which is the process by which muscles repair and grow. Additionally, BCAAs can help reduce muscle soreness and fatigue. There are several fast-acting muscle recovery supplements available, including beta-alanine and creatine. These supplements work quickly to reduce muscle soreness and improve recovery time. However, it is important to note that everyone's body is different, so what works for one person may not work for another. Affiliate Disclosure: The links provided may earn us a small commission at no additional cost to you if you choose to purchase the recommended product. This support allows our research and editorial team to continue providing high-quality recommendations. As a participant in the Amazon Services LLC Associates Program, an affiliate advertising initiative, we are able to earn advertising fees through providing links to products on Amazon. Please rest assured that we only recommend high-quality products. Skip to main content Buoy Logo. Nav Open Icon. AI symptom checker Symptoms Chevron Icon. Chevron Icon. Symptoms Conditions Chevron Icon. Find care. Top 8 Best Muscle Recovery Supplements. Top 8 Best Muscle Recovery Supplements Updated February 7, Facebook Icon. LinkedIn Icon. Pinterest Icon. Pocket Icon. What's the best supplement for me? Top 3 Best Muscle Recovery Supplements Scivation Xtend BCAA Powder Optimum Nutrition Glutamine mg, Capsules MuscleTech Clear Muscle Post Workout Recovery When it comes to post-workout recovery, it's important to give your muscles the nutrients they need to repair and rebuild. Scivation Xtend BCAA Powder The Editor's Choice Elevate your workout game with Scivation Xtend BCAA Powder, a muscle-recovery powerhouse. Pros Provides 7g of BCAAs in the research-proven ratio Contains Glutamine and Citrulline Malate for enhanced muscle recovery Sugar-free and zero calories Cons Some flavors may not be to everyone's taste May not dissolve completely in water Not suitable for those with certain dietary restrictions Scivation Xtend BCAA Powder is an excellent choice for anyone looking to improve their muscle recovery after a workout. Optimum Nutrition Glutamine mg, Capsules. MuscleTech Clear Muscle Post Workout Recovery. Pros Clear Muscle contains BetaTOR, a unique metabolite and free-acid HMB derivative of leucine, which is the most powerful amino acid. Cons The daily dosage of 1 softgel capsule, 3x daily might be inconvenient for some users. Pros Growth Surge contains research-proven ingredients that can help you build lean muscle mass. The supplement is manufactured in a state-of-the-art facility that is cGMP certified, ensuring that you're getting the purest, safest, and highest quality supplements. The supplement can help improve post-workout muscle recovery, reduce muscle soreness, and increase strength and endurance in the gym. Cons The price per serving is relatively steep compared to many other products. Some people may not like the taste of the supplement. The supplement may not work as well for everyone. Animal Recovery Chews. Pros Improved recovery, reduced soreness, improved hydration, and promote muscle rebuilding with just four chews per serving. No messy powder, no mixing, no shaking, just toss some chews in your gym bag and enjoy the benefits of Branched Chain Amino Acids wherever you are. This clinically tested formulation combines BCAAs, Glutamine, Taurine and Sea Salt to go beyond what BCAAs alone can offer. Cons The serving size of four chewables is a bit much for some people. The flavor may not be to everyone's liking. |
| Vitamins for Muscle Recovery | Additionally, the lack of caffeine may be a downside for those looking for a caffeine boost during workouts. Finally, the product is only available in two sizes: 30 servings or 70 servings, which may not be suitable for everyone. When it comes to choosing the best muscle recovery supplement, there are a few key features to consider. We've put together a list of important factors to help you make an informed decision. The first thing to look for when choosing a muscle recovery supplement is the ingredients. Look for supplements that contain ingredients like protein, amino acids, and creatine. These ingredients can help repair and rebuild muscle tissue after a workout. The next thing to consider is the dosage. Make sure to follow the recommended dosage on the label. Taking more than the recommended dosage can be harmful to your health. Muscle recovery supplements come in various forms such as powders, capsules, and liquids. Consider which form is most convenient for you to take. Powders can be easily mixed with water or other liquids, while capsules and liquids are easy to take on the go. Price is also an important factor to consider. While you don't want to skimp on quality, you also don't want to overspend. Look for supplements that fit within your budget and offer good value for money. Finally, take a look at reviews from other users. This can give you an idea of the effectiveness and quality of the supplement. Look for reviews from verified buyers and read both positive and negative reviews to get a well-rounded idea of the product. There are several post-workout supplements that have been shown to aid in muscle recovery, including protein powders, creatine, beta-alanine, and glutamine. These supplements can help reduce muscle soreness and fatigue, promote muscle growth, and improve overall recovery time. The most effective muscle recovery supplements for women are similar to those for men. Protein powders, creatine, and BCAAs are all effective for aiding in muscle recovery. However, it is important to note that women may have different nutritional needs than men, so it is always best to consult with a healthcare professional before starting any new supplement regimen. Yes, supplements can help with muscle fatigue and soreness. Certain supplements, such as BCAAs and glutamine, can help reduce muscle soreness and improve recovery time. Additionally, protein powders can help promote muscle growth and repair, which can lead to less muscle fatigue over time. There is no one-size-fits-all answer to this question, as different supplements may work better for different people. However, protein powders are generally considered to be the most important supplement for muscle recovery, as they provide the building blocks necessary for muscle growth and repair. Yes, BCAAs branched-chain amino acids can aid in muscle recovery. BCAAs are essential amino acids that play a key role in muscle protein synthesis, which is the process by which muscles repair and grow. Additionally, BCAAs can help reduce muscle soreness and fatigue. There are several fast-acting muscle recovery supplements available, including beta-alanine and creatine. These supplements work quickly to reduce muscle soreness and improve recovery time. However, it is important to note that everyone's body is different, so what works for one person may not work for another. Affiliate Disclosure: The links provided may earn us a small commission at no additional cost to you if you choose to purchase the recommended product. This support allows our research and editorial team to continue providing high-quality recommendations. As a participant in the Amazon Services LLC Associates Program, an affiliate advertising initiative, we are able to earn advertising fees through providing links to products on Amazon. Please rest assured that we only recommend high-quality products. Skip to main content Buoy Logo. Nav Open Icon. AI symptom checker Symptoms Chevron Icon. Chevron Icon. Symptoms Conditions Chevron Icon. Find care. Top 8 Best Muscle Recovery Supplements. Top 8 Best Muscle Recovery Supplements Updated February 7, Facebook Icon. LinkedIn Icon. Pinterest Icon. Pocket Icon. What's the best supplement for me? Top 3 Best Muscle Recovery Supplements Scivation Xtend BCAA Powder Optimum Nutrition Glutamine mg, Capsules MuscleTech Clear Muscle Post Workout Recovery When it comes to post-workout recovery, it's important to give your muscles the nutrients they need to repair and rebuild. Scivation Xtend BCAA Powder The Editor's Choice Elevate your workout game with Scivation Xtend BCAA Powder, a muscle-recovery powerhouse. Pros Provides 7g of BCAAs in the research-proven ratio Contains Glutamine and Citrulline Malate for enhanced muscle recovery Sugar-free and zero calories Cons Some flavors may not be to everyone's taste May not dissolve completely in water Not suitable for those with certain dietary restrictions Scivation Xtend BCAA Powder is an excellent choice for anyone looking to improve their muscle recovery after a workout. Optimum Nutrition Glutamine mg, Capsules. MuscleTech Clear Muscle Post Workout Recovery. Pros Clear Muscle contains BetaTOR, a unique metabolite and free-acid HMB derivative of leucine, which is the most powerful amino acid. Cons The daily dosage of 1 softgel capsule, 3x daily might be inconvenient for some users. Pros Growth Surge contains research-proven ingredients that can help you build lean muscle mass. The supplement is manufactured in a state-of-the-art facility that is cGMP certified, ensuring that you're getting the purest, safest, and highest quality supplements. The supplement can help improve post-workout muscle recovery, reduce muscle soreness, and increase strength and endurance in the gym. Cons The price per serving is relatively steep compared to many other products. Some people may not like the taste of the supplement. The supplement may not work as well for everyone. Animal Recovery Chews. Pros Improved recovery, reduced soreness, improved hydration, and promote muscle rebuilding with just four chews per serving. No messy powder, no mixing, no shaking, just toss some chews in your gym bag and enjoy the benefits of Branched Chain Amino Acids wherever you are. This clinically tested formulation combines BCAAs, Glutamine, Taurine and Sea Salt to go beyond what BCAAs alone can offer. Cons The serving size of four chewables is a bit much for some people. The flavor may not be to everyone's liking. The chews are hard and powdery, not chewy. EVL Z-Matrix Muscle Recovery Supplement. Pros Advanced formula with added Folic acid, Theanine, and Black pepper extract for enhanced benefits Melatonin-free for better rest without unwanted drowsiness Made in American GMP labs for uncompromising quality Cons Capsules may be difficult to swallow for some May cause heartburn in some individuals Results may not be noticeable for everyone The EVL Z-Matrix Muscle Recovery Supplement is a game-changer for those looking to take care of their tired muscles and promote increased muscle strength, repair, and endurance. Natures Craft Advanced Tart Cherry Extract Capsules. Pros Potent uric acid reducer for optimal muscle and joint health Rich nutrient composition for versatile benefits Packed with antioxidants and flavonoids for extra strength joint health Cons Capsules are a little on the large side May not work for everyone Some users may experience an upset stomach We tried Natures Craft Advanced Tart Cherry Extract Capsules for a month and noticed a significant difference in our muscle recovery time. Pros The amino acid infusion contains 10g of micronized amino acids per serving, which helps support muscle recovery following exercise. The inclusion of BCAAs to the formula can help take your performance to the next level, allowing you to push harder during training. The powder mixes easily, with no clumping. Cons The product is susceptible to melting or damage if exposed to heat or sunlight, so customers are expected to be available during product delivery. The product contains no caffeine, which may be a downside for those looking for a caffeine boost during workouts. The product is only available in two sizes: 30 servings or 70 servings. Buying Guide When it comes to choosing the best muscle recovery supplement, there are a few key features to consider. Ingredients The first thing to look for when choosing a muscle recovery supplement is the ingredients. Dosage The next thing to consider is the dosage. Form Muscle recovery supplements come in various forms such as powders, capsules, and liquids. Price Price is also an important factor to consider. Reviews Finally, take a look at reviews from other users. By considering these factors, you can choose the best muscle recovery supplement for your needs. Frequently Asked Questions What are the top-rated post-workout supplements for muscle recovery? Which muscle recovery supplements are most effective for women? Can supplements really help with muscle fatigue and soreness? What is the number one supplement recommended for muscle recovery? Chia seeds are one of the richest plant sources of omega-3 fatty acids, a fat source known for their anti-inflammatory and cardiovascular benefits. Researchers found that men who supplemented their diets with milligrams of green tea extract had reduced markers of muscle damage caused by exercise. There are some things to consider if you're thinking about using green tea extract. The FDA does minimal regulation of dietary supplements, which may not be suitable for everyone. Supplement effects vary individually depending on variables like the type and any medication interactions. Talk with a healthcare provider or pharmacist before you begin any supplements. Bananas are loaded with carbohydrates and potassium , two muscle-friendly post-workout nutrients. It also helps that they're portable, meaning you can take one with you so you have it ready following your workout. The next time you have a muscle-working exercise session, it might be worth drinking chocolate milk afterward. The drink contains water, electrolytes, and all three macronutrients—carbs, proteins, and fat—which are all beneficial for recovery. One review found that chocolate milk was as helpful or more helpful compared to other recovery drinks, but more research is needed. Oatmeal is excellent because it's super quick and easy to make in a pinch. It's a carb- and protein-filled option to eat before or after your workout. Not to mention, oatmeal can also lead to a longer life. Consider eating eggs to help with your muscle recovery. They contain protein, and some eggs are fortified with omega-3s. Consuming omega-3 fatty acids can be helpful for inflammation. Watermelon juice can be a good option to drink before a workout. Researchers found that this type of juice was beneficial for reducing muscle soreness when drunk an hour before exercise. Watermelon has a non-essential amino acid called L-citrulline that plays a role in muscle fatigue control. While there are foods you'll want to eat for muscle recovery, there are other ones you'll want to avoid including:. Avoiding high-calorie meals is important too. People may want to eat a lot of food after an intense workout. However, meals with a high amount of calories can cancel out any gains from exercising. Nutrition is an important part of muscle recovery. However, you can also give your body the recovery it deserves after a workout by:. While some muscle soreness after a hard workout is inevitable, there are dietary steps you can take to be proactive. Consider adding one or more of the muscle recovery foods or drinks to your next post-workout snack. Also, other actions, like getting enough sleep and doing active recovery moves, can help your muscles after a workout. American Council on Exercise ACE. What causes muscle soreness and how is it best relieved? National Academy of Sports Medicine. Nutrition for muscle repair and recovery. Ferdaus MJ, Chukwu-Munsen E, Foguel A, da Silva RC. Taro roots: an underexploited root crop. Waseem M, Akhtar S, Manzoor MF, et al. Nutritional characterization and food value addition properties of dehydrated spinach powder. Food Sci Nutr. Mason SA, Trewin AJ, Parker L, Wadley GD. Antioxidant supplements and endurance exercise: Current evidence and mechanistic insights. Redox Biol. Skrovankova S, Sumczynski D, Mlcek J, Jurikova T, Sochor J. Bioactive compounds and antioxidant activity in different types of berries. Int J Mol Sci. Kulczyński B, Kobus-Cisowska J, Taczanowski M, Kmiecik D, Gramza-Michałowska A. The chemical composition and nutritional value of chia seeds—current state of knowledge. da Silva W, Machado ÁS, Souza MA, Mello-Carpes PB, Carpes FP. Effect of green tea extract supplementation on exercise-induced delayed onset muscle soreness and muscular damage. Physiol Behav. Banana nutrition facts: get your potassium today! Amiri M, Ghiasvand R, Kaviani M, Forbes SC, Salehi-Abargouei A. Chocolate milk for recovery from exercise: a systematic review and meta-analysis of controlled clinical trials. Eur J Clin Nutr. Zeng Z, Jendricke P, Centner C, Storck H, Gollhofer A, König D. Acute effects of oatmeal on exercise-induced reactive oxygen species production following high-intensity interval training in women: a randomized controlled trial. Antioxidants Basel. Department of Agriculture FoodData Central. |
Superfood supplement for muscle recovery -
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.
Muscle injuries can put a big dent in our fitness progress, while also making daily tasks uncomfortable to carry out. Sleep is critical for your body to recover from exercise — if you work hard, you need even more sleep. In fact, professional athletes tend to sleep more than the average person, aiming for seven to ten hours each night!
If you want to recover quickly from exercise, you need to make sleep a priority. Wearing compression garments during and after a workout is a popular choice for many athletes. This is because compression clothing can help reduce muscle soreness and fatigue.
This clothing also helps lower recovery time, allowing you to get back to the gym, field, or court much faster. 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. 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. Customers seem to love the classics and advise choosing either the chocolate or vanilla flavor profiles.
Eating protein, using electrolytes to hydrate and supplementing with creatine are some of our favorite post-workout recovery tools. We like the Kaged Training Stack because includes a pre-workout, protein, creatine and hydration powder. Our team has tried all four of those supplements and has given each high marks for taste and effectiveness.
Our tester, Lindsay Scheele, tried the hydration powder Hydra-Charge after a recent workout. Another tester on our team, Nicole Davis, tried Kaged Creatine HCI.
Transparent Labs Build contains a variety of ingredients not commonly found in other muscle recovery supplements, which makes this product fairly unique. Build is a combination of trademarked dietary supplements, including PeakO2 mushroom complex, epicatechin from green tea extract, elevATP a trademarked ancient peat and apple extract and two products form NuLiv sciences, SenActiv and Astragin.
PeakO2 is a certified organic combination of six adaptogenic mushrooms that helps users increase power and endurance and reduce mental and physical stress. Epicatechin and elevATP have been shown to enhance skeletal muscle growth.
The final two ingredients include SenActiv, which has been shown to regenerate muscle cells and allow for rapid recovery post training , and Astragin, which aids the absorption of nutrients in the body and may help enhance gut health.
A post-workout supplement is a nutritional aid designed to be consumed after a training session, with the purpose of helping the body replenish the nutrients that have been lost throughout the workout. These supplements are intended to enhance recovery and promote new muscle growth, and therefore, allow you to fully attack future training sessions.
Post-workout supplements come in various forms, ranging from powders and capsules to ready-made drinks. The key is finding the right supplement for your needs and in a form that works with your lifestyle.
If you consume a well-balanced diet that includes sufficient protein, carbohydrates, fats and other micronutrients, then you may not need the help of additional supplementation. Protein is the most commonly used ingredient in post-workout supplements, and for a good reason since adequate protein intake is essential for muscle growth and repair.
Protein powder is an easy and convenient way to increase your total daily protein intake, especially if you have trouble hitting your protein target through food alone. Post-workout protein supplements come in a variety of different forms, including protein bars , ready-to-drink protein shakes and easy-to-mix protein powders.
These supplements are a convenient tool to use when you have a significant amount of time between your training session and the next full meal. Creatine is one of the most popular sports supplements when it comes to improving strength and building muscle. Countless studies have shown that daily creatine supplementation improves performance in high-intensity athletics and increases muscle size, strength and endurance.
An effective creatine dose is between three and five grams per day , depending on your body weight. Branched chain amino acids—or the amino acids leucine, isoleucine and valine—are an extremely popular post-workout supplement. Supplementation of BCAAs may be more impactful for individuals who consume plant-based diets because animal proteins tend to be higher in BCAAs than their plant-based counterparts.
L-glutamine, a conditionally essential amino acid, is a proven muscle recovery supplement that has been shown to reduce exercise-induced muscle damage. This means that L-glutamine is especially beneficial for athletes or gym goers who practice prolonged exercise sessions on a daily basis.
Glutamine supplementation has been found to be effective at a five-gram dose per day. BioPerine is a purified and patented form of piperine, a compound derived from the black pepper fruit.
Studies show that piperine exhibits a wide range of positive effects, including antioxidant and anti-inflammatory activity in the body, both of which would be beneficial post-workout.
That being said, the main reason BioPerine is included in a majority of post-workout supplements is its ability to enhance the absorption and bioavailability of other active ingredients. This means that BioPerine is able to increase the effectiveness of other ingredients included in a post-workout supplement.
One study found that betaine supplementation at 2. Dextrin is a complex carbohydrate that acts as a fuel source for the body during training.
Expert Verified Supegfood Nicole Davis, CPT, Energy boosters. We test and review Sjperfood products based on an Superfood supplement for muscle recovery, multi-point methodology. If you use our links to purchase something, we may earn a commission. Read our disclosures. You then crush all of your lifts with the help of the best workout playlist and anxiously await until you can do it all over again.
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