W L
FITNESS
BEST SUPPLEMENTS FOR MUSCLE SORENESS & RECOVERY
By Charlotte Forde
We ’ ve all heard of the expression “ no pain , no gain ” when working out , but it is also important that your muscles get the much-required recovery to complement any strenuous workout .
Recovery is just as important as the actual activity as when you exert during exercise it causes slight tears in your muscle causing them to grow back stronger ; if your muscles don ’ t get time to recuperate then you will see less development . The soreness that you can feel post exercise is known as DOMS ( Delayed Onset Muscle Soreness ) and is ordinarily brought on when you increase the intensity of your exercise , change your method of training or if you return to exercise after an extended period of time . There are certain strategies that may reduce DOMS including : -
• Stay hydrated
• High protein intake
• Adequate rest
• Post-workout stretch
• Foam roll , massage or swim In addition to these recovery strategies , there are several supplements that can improve your muscle recovery time and help with muscle fatigue and soreness .
Glutamine The best dietary supplement for muscle rehabilitation is protein . Amino acids are the building blocks of proteins and glutamine is one of the most important amino acids in the body to aid the muscle recovery process , decrease muscle fatigue and soreness after resistance training as well as remove waste products from the bloodstream and promote healthy brain , immune and digestive function . Most people get glutamine by eating animal protein such as beef , chicken , fish or eggs but some plant-based alternatives include nuts and beans .
BCAAs There are thousands of different proteins in your body . 9 of the 20 amino acids that make up these proteins are considered to be essential amino acids which means they cannot be made by the body so they must be obtained through your diet . 3 of these essential amino acids are in a branched-chain and known as BCAAs . These are very popular within the fitness industry as they are used to enhance muscle protein synthesis and decrease postworkout muscle fatigue and soreness . Studies suggest that it is better to take a BCAA supplement before exercising .
Omega-3 Fish Oil It is a well known fact that fish oil has anti-inflammatory qualities that help aid muscle fatigue , soreness and overall recovery . These qualities are also crucial for hormone synthesis , enhanced bone healing and decreased stiffness as well as supporting heart and cardiovascular health , brain function and alertness and improved mood .
Magnesium & Vitamin D Magnesium is essential along with Vitamin D to ensure that our bones receive enough calcium to maintain or build strength and reduce the risk of osteoporosis ; however the majority of us don ’ t get enough in our diets . Magnesium controls blood pressure , blood sugar and glucose levels which are essential components of our heart health . Magnesium also promotes relaxation which prevents cramping and it can also enhance the development of proper muscle contraction . Therefore , it is ideal to use magnesium supplements to avoid any deficiencies .
Turmeric and Ginger The curcumin inside the turmeric root is one of the most powerful herbs for a healthy inflammation response . It can reduce DOMS related muscle fatigue and is a great supplement to help reduce muscle soreness . Ginger is a member of the same plant family as turmeric and also provides support for a healthy inflammation response . It can ease and strengthen digestion , support a healthy immune function and as it has antioxidant properties it can help decrease muscle soreness post exercise .
Green Superfood We all understand the importance of eating your greens but many of us don ’ t include enough of them in our daily diet . Green superfood provides plenty of nutrients that typically contain digestive herbs , probiotics and anti-ageing antioxidants . These can enhance energy , improve digestion and reduce inflammation . However , it is recommended to search for green superfood supplements made with raw and organic ingredients .
Probiotics Ore gut health is essential for our immune system and stress levels among other things . Trillions of bacteria live inside our gut but probiotics are supplements that provide us with “ good ” bacteria that supports healthy digestive and immune functions , aids in protein absorption and decreases inflammation . Since muscle soreness is primarily in relation to inflammation and probiotics decrease inflammation , they can help reduce muscular aches and pains .
Astaxanthin One of the world ’ s most versatile antioxidants , astaxanthin contributes to many aspects of overall health , including energy metabolism and improving recovery post-exercise . It vacuums up the damaging free radicals that cause oxidative stress , inflammation and damage to the muscle cells which reduces muscle damage .
Tart Cherry Juice The extract from tart cherries is a good source of vitamins and minerals . As a result , it can reduce muscle inflammation , discomfort and soreness and reduce the risk of injuries . It also speeds up your recuperation process and promotes sounder sleep which will allow more time for muscle regeneration .
54 wirrallife . com