When it comes to your health and wellbeing, very little can beat weight training. Not only does it help you build muscle, it also helps you burn fat, making it beneficial for your overall wellbeing on two fronts. While exercising your muscles is the first step to muscle growth, muscle recovery is an equally important part of building up your muscles. So now you may be wondering, what supplements will help enhance my muscle recovery? Don’t worry, we’ve got you covered here.
One of the most popular, and common, supplements on the market, protein is a simple, easy to use supplement good for both gym newcomers and fitness veterans. When you’re building muscle, it’s important that you get a healthy supply of protein into your system. That’s because when you’re doing any sort of strength training, you’re actually causing microscopic damage to your muscles. Muscle growth is the repairing of this damage during rest, creating stronger muscle fibers. While your muscles do repair themselves naturally, you can boost this process with supplements, and one of the best supplements you can use for this is protein. Specifically, whey protein is recommended for faster muscle recovery. This is because whey protein is one of the most quickly absorbed forms of protein, allowing it to get into your muscles to deliver their amino acid components much more quickly. It also helps that whey protein also stimulates protein synthesis in your body, leading to further muscle growth.
If you’re looking for a supplement that can help you keep your hard-earned muscle gains, look no further than BCAAs. When you gain muscle mass, it doesn’t stay there forever. It will start to go down if you’re not working to maintain it. This all ties into protein synthesis, the rate at which your body produces the protein needed for muscle growth. If your rate of protein synthesis is higher than the rate your body metabolizes protein, you’ll experience muscle growth. If the opposite is true, you’ll lose muscle. BCAAs help to enhance this protein synthesis by supplementing it with the amino acids necessary for it to function. In addition, BCAAs have also been shown to reduce soreness, as well as improve the rate of muscle repair, which in turn improves your muscle recovery. This is supported by a Japanese study, in which groups of men and women were given a BCAA and a placebo, and then told to do exercises that promote muscle soreness. Both sexes reported that they experienced less soreness after taking the supplement.
For more information on BCAAs, check out this Men’s Fitness article HERE.
As the name suggests, multi-vitamins are supplements that contain a wide variety of vitamins, most commonly in pill form. Vitamins are an important dietary aspect of maintaining good health, and many of them can also aid in muscle recovery. Some examples of vitamins that can help boost your muscle recovery include Vitamin E, Vitamin C, Zinc, and Magnesium. Vitamin E has been shown to be able to reduce muscle damage and muscle pain caused by exercise. Vitamin C is an important component of collagen synthesis, as well as effective at reducing post-exercise pain and improving recovery. Zinc is a crucial component in the process of protein synthesis. And finally, magnesium is important for maintaining a healthy functioning cardiovascular system and metabolic rate, both of which are tied to muscle recovery.
While it may not be essential, glutamine is one of the most common amino acids available in the human body. And as many of you know, amino acids are perhaps the most important element in muscle growth and recovery. When your body goes through the process of protein synthesis, it’s breaking down protein into amino acids to fuel your muscles. Since glutamine is one of the most common amino acids out there, it’s also one of the most popular amino acids amongst athletes. It certainly helps that glutamine has a wide variety of health benefits as well. One of these benefits is faster wound healing, with studies showing that postoperative patients who have taken glutamine have much shorter hospital stays. And, of course, one of the biggest draws of glutamine when it comes to athletes is that it’s great for muscle recovery, due to it halting the breakdown of the muscles that you do have, and helping you to build new ones. And as an added bonus, glutamine is largely considered safe, with no side effects.
For a more detailed rundown of Glutamin, check out this Men's fitness article HERE.
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