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Best Supplements For Sore Muscles (NOT Protein!)Recovery and repair supplements -
Each of these 6 top products offers a range of benefits to help positively impact your recovery, performance, and athletic training. SHOP HUGE CREATINE. Creatine monohydrate is one of the most popular muscle recovery supplements. It directly boosts ATP production within your muscles, generating more energy during workouts and speeding up the muscular regeneration process after you exercise.
With over 30 years of scientific research and anecdotal reports, creatine is a favorite among bodybuilders, and for good reason. Although there are many creatine products available on the market today, we highly recommend checking out Huge Creatine Monohydrate tablets. Every tablet contains 1 gram of clean creatine monohydrate, making it far easier for athletes to measure and consume than standard powders.
Head to the official Huge Supplements website to order a bottle of Huge Creatine today. SHOP HUGE WHEY. Protein and bodybuilding go hand-in-hand. As one of the most popular types of muscle recovery supplements, protein powders provide your body with the basic building blocks needed to repair and rebuild damaged muscle mass.
Most protein powders are made from dairy-based whey protein and Huge Whey is no different. Depending on which flavor you take, their high-quality formula contains between 23 and Together, these macronutrients help your body generate new muscle tissue and heal after an intense workout.
Huge Whey Protein is also ideal for anyone following a strict diet. Every serving contains just 2 grams of fat and 0 grams of added sugar, totaling a meager calories.
Despite its low-fat, no-sugar formula, though, Huge Whey Protein is delicious, smooth, and creamy, coming in a range of flavors such as Cookies ; Cream, Vanilla Milkshake, Strawberry Cheesecake, and Chocolate Peanut Butter.
If you are sick of drinking sludgy, chalky protein powders, head to the official Huge Supplements webpage to order a tub today. SHOP HUGE BCAA. Branched-chain amino acids BCAAs are essential amino acids that can only be obtained through a tailor-made diet or supplementation. They are important for muscle growth and recovery because they help reduce exercise-induced muscle damage.
Huge BCAA is formulated with a whopping gram dose of amino acids, including 8 grams of pure leucine, isoleucine, and valine, stacked at the scientifically recommended ratio. Huge BCAA can be taken before, during, or after a workout but, thanks to its range of quality muscle-repairing compounds, we recommend using it as a muscle recovery supplement.
SHOP FORMULA XII. Why take a fistful of supplements every morning when you could reap all the same benefits from a single potently formulated multi-supplement? D-Ribose makes up a vital segment of ATP, helping to build more energy units directly within your muscles.
Thanks to added creatine monohydrate, your body can amp up this production process, generating more stamina throughout your workouts. Beta-alanine then helps improve your athletic performance by increasing the amount of carnosine in your muscular cells, offsetting the effects of lactic acid build-up.
After your workout, L-Ornithine and Betaine then promote further muscular regeneration, helping your body heal and get back into the gym sooner than before.
To order your first bottle of Formula XII, head to the official Huge Supplements website by clicking this link.
Every tub contains 30 servings and you can enjoy this unique formula in either Candy Apple or Tropical Blast flavors. SHOP HIBERNATE. This can be more detrimental than you realize, though.
This powerful sleep aid is formulated using a unique blend of ingredients, including melatonin, GABA, Kanna, and L-Dopa, all of which have been scientifically proven to help you fall asleep and stay asleep longer. Best of all, though, none of these ingredients are habit-forming, meaning you can take it whenever needed without developing a dependency.
To order a tub of Hibernate, check it out on the official Huge Supplements website or Amazon. Hibernate is available in both Peach Mango and Passionfruit flavors. SHOP HUGE MULTI. Last but not least, we had to mention a comprehensive multivitamin. As you probably know, multivitamins are a type of supplement that contain a variety of vitamins and minerals.
They are commonly used to help people fill in any gaps in their nutrient intake, but they can also be used for other purposes such as boosting immune system function or improving energy levels.
Huge Multivitamin contains 14 different vitamins, 8 minerals, and a handful of added amino acids and plant extracts to help your body fight off inflammation, heal, and grow healthy tissues.
Every bottle of Huge Multivitamins contains a 1-month supply, providing you with all the essential micronutrients your body needs. Huge Multi is available on the official Huge Supplements website, where you can also sign up for a monthly subscription service.
Rather than reordering every month, simply sit back, relax, and let Huge Supplements mail your vitamins automatically. Therefore, we had to carefully test and select products with proven results. Check out some of the criteria we used to judge each muscle recovery supplement below and apply the same careful eye as you start shopping.
As we started our search for quality muscle recovery supplements, we knew that effective ingredients were key to any premium formula. Therefore, we carefully checked each formula for a few of these compounds:.
Once we identified formulas built around these potent ingredients, we were able to compile our list of the top 6 products. Too much, and you could be putting your health at risk.
Therefore, we had to carefully review each product and guarantee that every ingredient was dosed at a scientifically-backed volume. We also understand that not everyone wants to swallow dozens of pills every day. Therefore, we tried to find products that pack as high a volume of ingredients as possible.
This mass gainer contains clean carbs from oat flour, has digestive enzymes, and piperine to help with nutrient absorption. Why does that matter? Good for: Fitness fanatics looking to fine-tune their athletic performance and recovery. If Stevia does not cause you any stomach issues, Transparent Labs BCAA Glutamine is a well-formulated supplement worth considering.
Transparent Labs BCAAs was created to be one of the best BCAA supplements on the market and they sure do deliver. The branched-chain amino acids 8 BCAAs —leucine, isoleucine, and valine—are building blocks of protein and are mostly metabolized in skeletal muscle. BCAAs act as an energy source during exercise, promote an anabolic environment, and impact L-glutamine metabolism.
The amino acids may also improve the speed of recovery of fatigued skeletal muscle. Specifically, the BCAA supplement provides 4 grams of leucine and 2 grams each of isoleucine and valine , and research 9 shows about 3 to 4 grams of leucine per serving can maximize protein synthesis.
In addition to BCAAs potentially spurring glutamine metabolism, the BCAA supplement also provides us with 5 grams of glutamine. While a non-essential amino acid, glutamine becomes conditionally essential during times of illness, infection, and stress like following an intense workout.
The amino acid may bolster immune, intestinal, brain, and nerve health, along with aiding in athletic recovery. RELATED: Benefits of Glutamine. The BCAA supplement also provides 1 gram of coconut water to enhance hydration and the recovery process.
Transparent Labs BCAA powder comes in four hydrating flavors—like Blue Raspberry and Sour Green Apple—that are all naturally flavored and sweetened with stevia. Also like all Transparent Labs products, the BCAA supplement is free of artificial sweeteners, coloring, and preservatives.
Transparent Labs BCAA powder was also our top pick for the best BCAA for women. Good for: Those searching for high-quality recovery supplements actually supported by sound data.
Its taste and positive impact on performance is appreciated by the vast majority of users. Among the hundreds of dietary supplements, creatine is one of the few that actually has a glowing track record. And even out of the countless creatine supplements available, Legion Recharge ranks as one of the best creatine powders on the market because it contains micronized creatine monohydrate—micronized means the creatine molecules have been sized down to enhance its absorption.
It also provides the recommended 5 grams of creatine per serving, which research 11 shows taking up to 5 grams of creatine daily is sufficient enough to exert greater strength and build lean muscle tissue.
It also gets a 5 out of 5 on solubility due to the micronized powder. Specific to recovery, creatine appears to positively influence recovery following bouts of intense and intermittent activities like HIIT workouts.
Creatine supplementation may also reduce post-exercise inflammation—like easing muscle damage and soreness—and be an effective post-injury intervention. And now for the less obvious, but highly appreciated, factors: Legion Recharge also provides 2.
It also contains We also truly appreciate that Legion supplements undergo third-party testing and you can even view the latest lab results of each product. Good for: Protein seekers looking for a pure whey protein isolate to maximize muscle gains and recovery.
Xwerks Grow whey protein isolate provides a solid blend of amino acids, vitamins, and minerals in a whey protein isolate. Xwerks Grow is a whey protein isolate powder sourced from naturally raised grass-fed cows from New Zealand, which is said to be one of the strictest countries in the world when it comes to dairy quality.
Due to its high protein purity, whey protein isolates are used widely in nutritional supplements and for good reason. Xwerks Grow is also free of artificial sweeteners, flavors, and coloring, as well as soy and gluten.
All four flavors—including chocolate, peanut butter, strawberry, and vanilla—are naturally sweetened and flavored with ingredients like cocoa and vanilla beans. Whey protein 14 and whey protein isolates are complete proteins because they provide all essential amino acids—the building blocks of protein—to help grow and recover muscles.
It also provides the body with branched-chain amino acids BCAAs to replenish depleted levels and build muscle mass following a workout. RELATED: How to Build Muscle.
Whey protein is also an excellent source of the essential amino acid leucine, which plays a key role in protein synthesis and growth.
Due to its lower lactose content, whey protein isolates may be a better-tolerated protein source compared to other whey proteins if lactose-intolerant. Good for: Intense and endurance exercisers needing to quickly replenish glycogen stores on the go. Jacked Factory Carb Surge is formulated to enhance athletic performance and recovery by providing 23 grams of clean, complex carbs from Carb10® Pea Starch and Cluster Dextrin—without the use of refined, ultra-processed sugar.
Before and as you exercise, especially during an intense workout or endurance events, your body relies on carbohydrates as its main source of energy.
Without readily available carbs, your body will start tapping into glycogen—the storage form of glucose in muscles—for energy. Carb drinks can help replenish muscle glycogen after a workout.
Not only does this help avoid muscle breakdown, but it allows you to enhance your recovery. GGR staff writer and certified personal trainer Lauren Strong says Carb Surge definitely gives her more energy for morning workouts as opposed to the fasted state that she normally works out in.
The taste, however, left a little to be desired and came in at a 3 out of 5. Unlike sugar that elicits insulin and blood sugar spikes, Carb10® Pea Starch provides a slow and controlled glycemic response to supply steady energy.
A review published in the British Journal of Nutrition 17 tells us that amylose 18 —a component of starch—in peas is what contributes to its lower glycemic index and reduced starch digestibility. Cluster Dextrin®—also known as highly branched cyclic dextrin HBCD —is a relatively new carb source that has gained popularity in the sports nutrition world.
The review further adds HBCD may increase performance and endurance compared to other carb sources like maltodextrin and glucose.
GGR staff writer and expert product tester Lauren Strong says Carb Surge definitely gives her more energy for morning workouts as opposed to the fasted state that she normally works out in. Lauren thinks Peach Mango is a bit too sweet for her liking, but diluting it with more water helps.
And like all Jacked Factory products, Carb Surge is manufactured in a cGMP Current Good Manufacturing Practice Certified Facility based in the U. Because supplements are not tightly regulated, cGMPs provide a formal system that helps assure identity, strength, quality, and purity of products.
Momentous Recovery features a balanced blend of protein, carbohydrates, amino acids, and electrolytes for post-workout recovery. It contains grass-fed whey isolate protein sourced from Irish cows for muscle recovery and protein synthesis, carbohydrates to safely elevate blood sugar levels, and L-glutamine and L-carnitine help support the repair and rebuilding of muscle tissue, reducing muscle soreness and promoting optimal muscle function.
Have you considered mixing your post-gym protein into your morning coffee? It sounds like an innovative solution, but not all protein powder is created equal when it comes to solubility or its ability to dissolve in liquid.
The other 15 required a brief shake. New favorite morning beverage! Another advantage of this NSF-certified product for your post-workout recovery is the protein-to-carb ratio of 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.
Exercise is an important part of a suppplements lifestyle. It keeps Antioxidant intake recommendations BMI for Men strong, reduces our risk for Nutritional Recovery for Cyclists diseases, Recovedy even improves our mental health by flooding our Recovery and repair supplements supplementw endorphins. One of the negatives to weight workouts is the soreness we usually feel the next day. Not only is this feeling uncomfortable, but it can adversely affect our day. Although we know that the soreness means our muscles are recovering from the strain of a previous workout, we can also explore various ways to speed up the recovery process and get back to our full athletic potential.Antioxidant intake recommendations, Recoverg foods and supplements Reecovery help reduce dupplements amount of suppleemnts your body needs to recover from a sports injury. This article lists 14 suppldments and Recovedy you can consider sup;lements to suppldments diet to Rdcovery you suppplements from ajd injury more quickly.
Working out can occasionally leave you with sore muscles, especially if you use your body in a new way, like trying a rpair sport Nutritional Recovery for Cyclists increasing the intensity or duration supplrments an activity Recocery body is used to.
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While DOMS takes a day or two to come on, pain annd an injury is usually felt immediately. Pain from an injury is also usually localized to one area. And typically, the pain Beetroot juice and weight management an injury can last anywhere from a week to months, while DOMS usually repsir within suppplements days 4.
Protein is an important building block for many tissues in your body, including muscle. After a sports injury, the injured body part is often immobilized.
Recovery and repair supplements generally leads to a decline in strength and muscle mass 567. Supplemnets, getting supplrments protein can help sulplements this loss. Furthermore, a protein-rich diet may repxir prevent inflammation from Recovety too bad and slowing down your supplemfnts 58.
Moreover, slightly increasing supplfments protein intake once you start training the newly healed body part Rdcovery helps you rebuild any lost muscle 8. Recover all these reasons, Antioxidant intake recommendations rrpair to include supplmeents foods Recovwry meat, nad, poultry, eggs, tofu, beans, peas, nuts, supplekents seeds in dupplements daily menu.
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And when you move less, you use less energy throughout the Digestive wellness tips. One way to reduce your calorie intake without supplments hungrier Digestive enzyme mechanism to consume a diet rich in fiber.
This, along with consuming the protein-rich foods Recobery above, may Cayenne pepper for skin health you eat less ahd feeling deprived 13 rfpair, 14 As a bonus, fiber-rich foods tend to be high suppllements several other nutrients essential for your recovery, sypplements vitamin C, magnesium, and zinc 9 However, note ane restricting calories too Rwcovery can reduce wound healing and promote muscle anc, both sup;lements which negatively affect recovery 8.
Therefore, if you were attempting to lose body fat before Antioxidant intake recommendations injury, consider postponing your weight loss efforts. Instead, focus on maintaining your body weight suppplements your recovery Xnd complete. Consuming Recovery and repair supplements foods while recovering from an injury can help with healing and weight management during recovery.
Vitamin C helps your body make collagenwhich helps maintain the integrity of your bones, muscles, skin, and tendons 9 Vitamin C is also important for wound healing 9 Therefore, getting enough vitamin C in your diet is a great way to help your body rebuild tissue after an injury.
Moreover, vitamin C has antioxidant and anti-inflammatory properties, which may help speed up your recovery by preventing excessive levels of inflammation Some of the foods highest in vitamin C are citrus fruits, red and yellow bell peppers, dark leafy greens, kiwi, broccoli, berries, tomatoes, mango, and papaya.
Research is mixed on whether vitamin C supplementation can actually improve athletic performance or speed recovery, especially for those already getting enough vitamin C from their diet It may also help prevent excessive inflammation from slowing down your recovery.
After an injury, the first phase of wound healing always involves some inflammation. This inflammatory response is beneficial and needed for proper healing 9.
However, if this inflammation remains too high for too long, it may slow down your recovery 9. One way to prevent excess inflammation from delaying your recovery is to eat enough omega-3 fats.
These fats, which are found in foods such as fish, algae, walnuts, flaxseed, and chia seeds, are known to have anti-inflammatory properties 23 You can also prevent excess or prolonged inflammation by limiting your consumption of omega-6 fats, which are commonly found in corn, canola, cottonseed, soy, and sunflower oils.
Consuming too many omega-6 fats may promote inflammation, especially if your intake of omega-3 fats is low 25 In addition, some studies report that omega-3 supplements may help increase the creation of muscle protein, reduce the loss of muscle during immobilization, and promote recovery from concussions 272829 Therefore, it may be best to increase your omega-3 intake through foods rather than supplements Foods rich in omega-3 fats may help speed up your recovery by helping to prevent excessive or prolonged inflammation.
Limiting your intake of omega-6 fats can also be helpful. Zinc is a component of many enzymes and proteins, including those needed for wound healing, tissue repair, and growth In fact, studies show that not getting enough zinc from your diet can delay wound healing Therefore, consuming zinc-rich foods such as meat, fish, shellfish, pulses, seeds, nuts, and whole grains may help you recover more effectively from an injury.
Some people may be tempted to simply take zinc supplements to ensure they meet their recommendations. But zinc competes with copper for absorption, so receiving high doses of zinc from supplements may increase the likelihood of copper deficiency However, getting enough from your diet is important.
Regularly consuming zinc-rich foods can help speed up wound healing and tissue repair and growth. Calcium is an important component of bones and teeth. Calcium-rich foods include dairy products, leafy greens, sardines, broccoli, okra, almonds, seaweed, and calcium-fortified tofu and plant milks.
Vitamin D serves an equally important function because it helps your body absorb the calcium found in the foods you eat. Together with calcium, it plays an instrumental role in recovery from a bone injury 37 Also, getting enough vitamin D may increase the chances of a good recovery after surgery.
For instance, studies have found that good vitamin D status can enhance strength recovery following an anterior cruciate ligament ACL surgery 3940 Few foods naturally contain vitamin D, but your body can make vitamin D from exposure to the sun.
Those who live in northern climates or spend a limited amount of time outdoors may require supplements to get enough vitamin D 42 Eating enough calcium-rich foods is necessary for proper recovery from fractures. Getting enough vitamin D can also help.
Creatine is a substance naturally found in meat, poultry, and fish. It helps your body produce energy during heavy lifting or high intensity exercise. 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 474849 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 535455 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.
: Recovery and repair supplements| 13 Best Muscle Recovery Supplements () | Garage Gym Reviews | adults in the U. report sleeping less than that. Certified personal trainer GGR staff writer Lauren Strong said she felt a bit groggy after taking this, but attributes that to the amount of melatonin in a serving—that dosage gives it a 5 out of 5 on formualtion. Transparent Labs Sleep Aid claims itself to be non-habit-forming while containing clinical doses of sleep-inducing ingredients. The sleep aid contains more familiar science-backed ingredients related to sleep duration and quality, including melatonin 1 , magnesium 2 , and theanine 3. Glycine 4 also not only shows to improve subjective sleep quality but lessens daytime sleepiness and improves cognition. Tart cherries contain the sleep compound melatonin, while rutaecarpine 5 may mitigate the effects of caffeine that could inhibit sleep onset and quality. As a Transparent Labs product, the sleep aid contains no artificial sweeteners, coloring, or preservatives. With natural ingredients and a low sugar content, Crazy Nutrition Mass Gainer has a high amount of protein and carbs, without being overloaded on sugars. With this, Crazy Nutrition Mass Gainer will get you the calories and protein you need while maximizing muscle gain over fat during your bulking phase. This protein powder also has Digezyme, which aids in digestion to prevent bloating or stomach issues. Most people may reach for a protein powder after a strenuous workout, but science says supplements like Crazy Nutrition Mass Gainer might be a better pick for those who want to recover in time for their training session. Several studies have pointed out that the two macronutrients work better together at promoting muscle recovery than protein alone. This mass gainer contains clean carbs from oat flour, has digestive enzymes, and piperine to help with nutrient absorption. Why does that matter? Good for: Fitness fanatics looking to fine-tune their athletic performance and recovery. If Stevia does not cause you any stomach issues, Transparent Labs BCAA Glutamine is a well-formulated supplement worth considering. Transparent Labs BCAAs was created to be one of the best BCAA supplements on the market and they sure do deliver. The branched-chain amino acids 8 BCAAs —leucine, isoleucine, and valine—are building blocks of protein and are mostly metabolized in skeletal muscle. BCAAs act as an energy source during exercise, promote an anabolic environment, and impact L-glutamine metabolism. The amino acids may also improve the speed of recovery of fatigued skeletal muscle. Specifically, the BCAA supplement provides 4 grams of leucine and 2 grams each of isoleucine and valine , and research 9 shows about 3 to 4 grams of leucine per serving can maximize protein synthesis. In addition to BCAAs potentially spurring glutamine metabolism, the BCAA supplement also provides us with 5 grams of glutamine. While a non-essential amino acid, glutamine becomes conditionally essential during times of illness, infection, and stress like following an intense workout. The amino acid may bolster immune, intestinal, brain, and nerve health, along with aiding in athletic recovery. RELATED: Benefits of Glutamine. The BCAA supplement also provides 1 gram of coconut water to enhance hydration and the recovery process. Transparent Labs BCAA powder comes in four hydrating flavors—like Blue Raspberry and Sour Green Apple—that are all naturally flavored and sweetened with stevia. Also like all Transparent Labs products, the BCAA supplement is free of artificial sweeteners, coloring, and preservatives. Transparent Labs BCAA powder was also our top pick for the best BCAA for women. Good for: Those searching for high-quality recovery supplements actually supported by sound data. Its taste and positive impact on performance is appreciated by the vast majority of users. Among the hundreds of dietary supplements, creatine is one of the few that actually has a glowing track record. And even out of the countless creatine supplements available, Legion Recharge ranks as one of the best creatine powders on the market because it contains micronized creatine monohydrate—micronized means the creatine molecules have been sized down to enhance its absorption. It also provides the recommended 5 grams of creatine per serving, which research 11 shows taking up to 5 grams of creatine daily is sufficient enough to exert greater strength and build lean muscle tissue. It also gets a 5 out of 5 on solubility due to the micronized powder. Specific to recovery, creatine appears to positively influence recovery following bouts of intense and intermittent activities like HIIT workouts. Creatine supplementation may also reduce post-exercise inflammation—like easing muscle damage and soreness—and be an effective post-injury intervention. And now for the less obvious, but highly appreciated, factors: Legion Recharge also provides 2. It also contains We also truly appreciate that Legion supplements undergo third-party testing and you can even view the latest lab results of each product. Good for: Protein seekers looking for a pure whey protein isolate to maximize muscle gains and recovery. Xwerks Grow whey protein isolate provides a solid blend of amino acids, vitamins, and minerals in a whey protein isolate. Xwerks Grow is a whey protein isolate powder sourced from naturally raised grass-fed cows from New Zealand, which is said to be one of the strictest countries in the world when it comes to dairy quality. Due to its high protein purity, whey protein isolates are used widely in nutritional supplements and for good reason. Xwerks Grow is also free of artificial sweeteners, flavors, and coloring, as well as soy and gluten. All four flavors—including chocolate, peanut butter, strawberry, and vanilla—are naturally sweetened and flavored with ingredients like cocoa and vanilla beans. Whey protein 14 and whey protein isolates are complete proteins because they provide all essential amino acids—the building blocks of protein—to help grow and recover muscles. It also provides the body with branched-chain amino acids BCAAs to replenish depleted levels and build muscle mass following a workout. RELATED: How to Build Muscle. Whey protein is also an excellent source of the essential amino acid leucine, which plays a key role in protein synthesis and growth. Due to its lower lactose content, whey protein isolates may be a better-tolerated protein source compared to other whey proteins if lactose-intolerant. Good for: Intense and endurance exercisers needing to quickly replenish glycogen stores on the go. Jacked Factory Carb Surge is formulated to enhance athletic performance and recovery by providing 23 grams of clean, complex carbs from Carb10® Pea Starch and Cluster Dextrin—without the use of refined, ultra-processed sugar. Before and as you exercise, especially during an intense workout or endurance events, your body relies on carbohydrates as its main source of energy. Without readily available carbs, your body will start tapping into glycogen—the storage form of glucose in muscles—for energy. Carb drinks can help replenish muscle glycogen after a workout. Not only does this help avoid muscle breakdown, but it allows you to enhance your recovery. GGR staff writer and certified personal trainer Lauren Strong says Carb Surge definitely gives her more energy for morning workouts as opposed to the fasted state that she normally works out in. The taste, however, left a little to be desired and came in at a 3 out of 5. Unlike sugar that elicits insulin and blood sugar spikes, Carb10® Pea Starch provides a slow and controlled glycemic response to supply steady energy. A review published in the British Journal of Nutrition 17 tells us that amylose 18 —a component of starch—in peas is what contributes to its lower glycemic index and reduced starch digestibility. Cluster Dextrin®—also known as highly branched cyclic dextrin HBCD —is a relatively new carb source that has gained popularity in the sports nutrition world. The review further adds HBCD may increase performance and endurance compared to other carb sources like maltodextrin and glucose. GGR staff writer and expert product tester Lauren Strong says Carb Surge definitely gives her more energy for morning workouts as opposed to the fasted state that she normally works out in. Lauren thinks Peach Mango is a bit too sweet for her liking, but diluting it with more water helps. And like all Jacked Factory products, Carb Surge is manufactured in a cGMP Current Good Manufacturing Practice Certified Facility based in the U. Because supplements are not tightly regulated, cGMPs provide a formal system that helps assure identity, strength, quality, and purity of products. Momentous Recovery features a balanced blend of protein, carbohydrates, amino acids, and electrolytes for post-workout recovery. It contains grass-fed whey isolate protein sourced from Irish cows for muscle recovery and protein synthesis, carbohydrates to safely elevate blood sugar levels, and L-glutamine and L-carnitine help support the repair and rebuilding of muscle tissue, reducing muscle soreness and promoting optimal muscle function. Have you considered mixing your post-gym protein into your morning coffee? It sounds like an innovative solution, but not all protein powder is created equal when it comes to solubility or its ability to dissolve in liquid. The other 15 required a brief shake. New favorite morning beverage! Another advantage of this NSF-certified product for your post-workout recovery is the protein-to-carb ratio of 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. Start your personalized supplement journey today! Protein is an essential macronutrient that plays a vital role in strength, lean muscle mass, post-workout recovery, and satiety [ 4. While you can get protein through numerous dietary sources, protein powders are a popular supplement for muscle recovery. Research shows that drinking a protein shake before or after a workout can increase physical performance, recovery, lean body mass, muscle hypertrophy, and strength [ 6. The current RDA is 0. If you are an athlete or highly active individual, research shows that you may need 1. Elo Smart Recovery. Elo Smart Protein is also backed by the latest science to help you recover faster and get the most out of every scoop of protein powder. Try it out for yourself today. Moreover, research suggests that magnesium can boost exercise performance by increasing strength and power and improving rotation, jumping, and extension [ Magnesium needs vary by age and gender. Here is the recommended dietary allowance RDA for magnesium [ Taking magnesium supplements with food may reduce your chance of experiencing digestive upset. Ashwagandha has numerous health benefits and may be beneficial for reducing blood sugar, cholesterol, and inflammation and enhancing sleep, immunity, memory, and brain function. It can also be beneficial for sports performance and muscle recovery. Studies have found that people who took ashwagandha supplements experienced more rapid recovery from muscle damage and improved physical performance compared to those who took a placebo [ Since curcumin has strong anti-inflammatory properties, evidence suggests curcumin can alleviate symptoms of arthritis, depression, and inflammatory digestive disorders, as well as pain and inflammation [ Several studies have demonstrated that - 2, mg of curcumin per day can reduce muscle soreness and inflammation after exercise [ Healthy fats like omega-3s, mono- and polyunsaturated fats have been shown to enhance satiety, improve total cholesterol levels, boost brain health, and may reduce the risk of developing certain brain disorders [ While they are important for many aspects of health, omega-3s can also greatly benefit post-workout recovery, as they may lower inflammation, reduce muscle fatigue and soreness, boost performance, and help your body repair and build muscle [ If you have high triglycerides, it may be best to avoid omega-3 supplements, as they have been associated with an increased likelihood of developing atrial fibrillation [ Coenzyme Q CoQ10 or Ubiquinone is a lipid antioxidant essential for body tissues and organ health. It helps prevent the generation of free radicals and modifications of proteins, lipids, and DNA [ CoQ10 is generally well-tolerated; however, some people may experience side effects such as allergic reactions, stomach upset, loss of appetite, nausea, vomiting, and diarrhea. Research shows that 0. Branched-chain amino acids otherwise known as BCAAs include three essential amino acids necessary for muscle recovery and growth —valine, leucine, and isoleucine. Studies show that BCAAs can reduce muscle damage and soreness that result from strain and inflammation caused by exercise [ BCAAs might cause some side effects, such as fatigue and loss of coordination, nausea, diarrhea, or bloating [ Tart cherry juice made from the fruit of the Prunus cerasus tree is a rich source of antioxidants, nutrients, and beneficial plant compounds. It has also been found to help minimize inflammation, post-exercise muscle pain, and muscle soreness [ Studies suggest that tart cherry juice extract may aid recovery by increasing total antioxidative capacity, reducing lipid peroxidation and enhancing the recovery of muscle function [ While the timing and dosage can widely vary, most studies have found that consuming oz of tart cherry juice extract twice a day can promote recovery [ Because tart cherry juice contains quercetin, it may negatively interact with certain medications such as blood thinners. Consult a healthcare professional before adding this supplement to your diet [ 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. Nutrients, 12 8 , VanDusseldorp, T. |
| Top Vitamins and Supplements for Muscle Recovery | They're repwir to be taken immediately after your workout to help reduce muscle rfpair and Recovery and repair supplements up the recovery process. Sup;lements Antioxidant intake recommendations a gift? Adn is the number one supplement Energy enhancing products for snd recovery? Luckily, there are ways to support your body as it recovers from a workout. While certain foods, stretches, and rest days are beneficial to your recovery routine, muscle recovery supplements can also help speed up the process. Rogue Pritchett Pad Review : The Overbuilt Rack Attachment for Chest-Supported Rows by Caine Wilkes, OLY, USAW-L1 This overbuilt seal row pad is made to last through some heavy reps on your next back workout. Sydney Lappe, R. |
| Vitamins for Muscle Recovery | So, fuelling recovery is key to ensuring your body repairs—and you get back to feeling your incredible best self. You can do this by nourishing your body with the right nutrition, as well as introducing specialist supplements. We've taken great care to design products to accommodate various dietary preferences, including vegan, vegetarian and gluten-free individuals. You can find detailed dietary information listed on each product description. Feel free to reach out to our dedicated support team through our Contact Us page, where you can find our contact details and customer service hours. Sign up for upcoming news on our products and events. Your cart is empty Continue shopping Have an account? Cart TOTAL 0 ITEMS. You are £ Items in your bag are not reserved - proceed to checkout to make them yours. Is this a gift? add a note add a note. SUBTOTAL £0. Update Proceed to Checkout. Speedup Recovery. The Recovery Kit. Regular Price £ The Electrolyte. Shop Now. Peak Performance. No more plateaus—boost your strength and endurance with creatine monohydrate to reach a whole new level of performance. Say goodbye to the fitness Treat yourself to pure mental tranquillity with our ashwagandha gummies for rest and relaxation. A simple and delicious way to rejuvenate your mood. Fuel your fitness ambitions with smooth and creamy vegan-friendly shakes. Make the Smart switch to delicious plant-based proteins to supercharge yo Take your joint health and overall wellbeing to the very top with our delicious turmeric and ginger gummies. The Vegan Recovery Kit. 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. Nutrients, 12 8 , VanDusseldorp, T. Impact of Varying Dosages of Fish Oil on Recovery and Soreness Following Eccentric Exercise. Kyriakidou, Y. The effect of omega-3 polyunsaturated fatty acid supplementation on exercise-induced muscle damage. Journal of the International Society of Sports Nutrition, 18 1. Schatz, D. Omega-3 fatty acid supplementation: Helpful for exercise? University of Western States. Hancocks, N. Study: High dose fish oil supplement speeds exercise recovery. Lombardi, M. Omega-3 fatty acids supplementation and risk of atrial fibrillation: An updated meta-analysis of randomized controlled trials. European Heart Journal - Cardiovascular Pharmacotherapy, 7 4. Saini R. Coenzyme Q The essential nutrient. Tsai, I. Effectiveness of Coenzyme Q10 Supplementation for Reducing Fatigue: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Frontiers in pharmacology, 13, Drobnic, F. Coenzyme Q10 Supplementation and Its Impact on Exercise and Sport Performance in Humans: A Recovery or a Performance-Enhancing Molecule?. Nutrients, 14 9 , Hernández-Camacho, J. Coenzyme Q10 Supplementation in Aging and Disease. Frontiers in physiology, 9, Cooke, M. Effects of acute and day coenzyme Q10 supplementation on exercise performance in both trained and untrained individuals. Journal of the International Society of Sports Nutrition, 5, 8. Coenzyme Q Overview, uses, side effects, precautions, interactions, dosing and reviews. Cleveland Clinic. Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals. Journal of the International Society of Sports Nutrition, 6 1. Wax, B. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients, 13 6 , Kreider, R. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, Fouré, A. Is Branched-Chain Amino Acids Supplementation an Efficient Nutritional Strategy to Alleviate Skeletal Muscle Damage? A Systematic Review. Nutrients, 9 10 , Nie, C. Branched Chain Amino Acids: Beyond Nutrition Metabolism. International journal of molecular sciences, 19 4 , Reidy, P. Protein blend ingestion following resistance exercise promotes human muscle protein synthesis. The Journal of nutrition, 4 , — Wolfe, R. Branched-chain amino acids and muscle protein synthesis in humans: Myth or reality? Journal of the International Society of Sports Nutrition, 14 1. |
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