Ever since the pandemic, industry across the globe has evolved at a break neck pace and fitness industry is no exception to it. With the passing days, fitness enthusiasts are getting nutrients to recuperate from a workout. Furthermore, fitness experts have become more inclined towards post-workout recovery routine that is affecting the ability to gain muscle and overall performance, in addition to helping to repair muscle and tissue.
A workout’s recovery is just as crucial as the workout itself. Intense exercise and training that repeatedly lengthens and relaxes the muscles cause tiny tears in the muscle fibers, breaking up the muscle cells. This results in increased blood flow and inflammation, which can help the injured muscle to recover and also increase muscle soreness. Hence, with the changing trends, there are several supplements that have been clinically proven to support post-workout recovery and healing. Onlymyhealth editorial team spoke to Palak Midha, Founder & Supplement advisor based in Germany, to know about the essential supplements for post workout recovery.
Supplements for post workout recovery
L-glutamine is a different amino acid that is not among the nine essential amino acids. It is well-known in sports nutrition for its capacity to lessen fatigue during strenuous workouts, maintain a healthy immune system and digestive system, and facilitate your muscles’ absorption of carbohydrates after exercise.
Because it makes it easier for muscles to absorb carbohydrates after exercise, glutamine is an amino acid that has been proven to hasten recovery. Additionally, it raises growth hormone, which enables the body to build new muscle mass. Furthermore, it is also fantastic for improving the gut.
3. Omega-3 Fatty Acids
A group of long-chain polyunsaturated essential fats called omega-3 fatty acids cannot be manufactured on their own by the body. Therefore, it must be consumed through food and supplements. Omega-3s have anti-inflammatory qualities that lessen muscle damage and inflammation immediately after exercise, which helps prevent delayed onset muscle pain. As a result, you may rapidly recover from an intense workout and continue working out quickly.
Electrolytes are trace minerals that support your body’s ability to function properly and keep hydrated. If you’ve ever had muscle cramps after a strenuous workout, lactic acid has probably built up in the body and has to be flushed out with hydrating electrolytes. According to experts, dehydration is not the leading cause of muscular cramping after exercise.
The body requires salt, potassium, calcium, and magnesium for optimal hydration and operation. Sweating is the primary method by which the body loses these electrolytes. Make sure you are supplementing with electrolytes if you sweat a lot, restrict your carbohydrate intake, or exercise in a hot climate to prevent muscle cramping from a potassium deficit.
When consumed after exercise, protein provides your muscles the building blocks they need to grow stronger and generate more strength. In addition, it boosts metabolism after exercise and satiates by replenishing glycogen and lowering cortisol, which naturally increases during a workout. Intaking more than 15-20g of protein will not provide any further benefits, and the body will start to excrete the extra amount that can’t be absorbed. Whey protein is a fantastic source for muscle synthesis and is highly absorbable if your body can handle it.
6. Whey Protein Isolate
Whey protein isolate is one of the greatest supplements for boosting muscle recovery. Branched-Chain Amino Acid (BCAA), which are necessary to help build, rebuild, and repair muscle mass breakdown and promote muscle growth, are abundant in whey protein isolate. It also digests more quickly than other types of protein, allowing it to get essential nutrients to your muscles quicker for a speedier recovery.
Proper post-exercise recovery is crucial to building and maintaining muscle mass and avoiding injury. Certain supplements can aid the body’s recovery processes by increasing blood flow, reducing tiredness and inflammation. According to experts, supplements, including whey protein isolate, probiotics, L-glutamine, glutamine, electrolytes, help active people to recover from post workout.
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