8 Essential Supplements for Quick Muscle Recovery

Are sore muscles compromising the quality of your workout? Stop worrying; we have a solution that will enhance your exercise experience. 

Whether you are an athlete or fitness enthusiast, you must consider using muscle recovery supplements. The right supplements will help your muscles repair and rebuild rapidly and boost your overall performance and enthusiasm.

Continue reading to learn more about the best supplements for muscle recovery you can use after strenuous activity.

Why Do Muscles Sore Post-Exercise? 

When you engage in physical activity, like starting a new exercise or increasing the intensity of your current routine, certain microscopic damages occur in the muscle fibres leading to muscle soreness, also known as Delayed Onset Muscle Soreness (DOMS). It is a natural healing process which triggers an inflammatory response and also increases the recovery of muscles. 

DOMS is different from pain arising from an injury as it does not happen immediately after a workout session instead the sourness typically peaks about 12 to 24 hours post-exercise. Typically, the pain can last for 5 to 7 days. 

Importance Of Muscle Recovery 

Muscle recovery is crucial for achieving optimal performance, a sustainable fitness routine, and overall fitness levels. 

Giving adequate time for muscle repair ensures that your muscles are properly healed and allows for consistent progress in strength and endurance. It also prevents the negative effects of overtraining and minimises the risk of injuries. Moreover, proper muscle recovery makes your body more resilient and makes your overall fitness experience enjoyable. 

On the other hand, when your muscles aren’t fully recovered, it declines the overall performance, reduces muscle strength and increases the risk of burnout which may discourage you from sticking to your workouts. 

What Are The Best Supplements To Take For Muscle Recovery?

Following are some of the common supplements that improve muscle health and recovery:

1. Proteins 

Protein plays a vital role in muscle recovery by providing essential amino acids for building muscles. 

When our muscles experience micro-tears during exercise, protein repairs the damaged fibres and promotes the growth of new muscles. It prevents inflammation from worsening and also minimises the loss of muscle mass. 

Evidence suggests that consuming protein after a workout session prevents you from getting extremely tired.  So, you must add protein-rich foods like eggs, meat, nuts, beans, fish, and dairy products to your diet. 

There are also many protein powders and supplements available in the market that can help you accomplish your protein goals. For instance, whey protein is an effective muscle recovery supplement containing all 9 essential amino acids. 

2. Branched-chain amino acid (BCAA)

BCAA significantly aids muscle soreness and recovery after highly intense workouts such as heavy lifting or endurance exercises. They are also responsible for building new muscle, reducing fatigue and improving muscle health.

It is composed of three essential amino acids, including leucine, isoleucine and valine. Unlike other amino acids, BCAAs are not produced by the body so they have to be taken through food or supplements. 

You can take this popular post-workout recovery supplement before your workout session to enhance your energy levels. 

3. Omega-3 fatty acids 

Omega 3 fatty acids have natural anti-inflammatory effects that can mitigate exercise-induced muscle fatigue and soreness. These fatty acids support muscle protein synthesis and improve blood flow and joint health which enhances muscle recovery. 

According to a study, omega-3 fatty acid supplementation enhances muscle protein synthesis and reduces the loss of muscle mass during immobilisation.

Omega 3 fatty acids are found in fish, flaxseed, soybean, chia seeds, and walnuts. However, you can also take supplemental omega-3 to avoid prolonged inflammation.

4. Creatine

Creatine is a naturally occurring substance that provides a quick source of energy during high-intensity workouts. It enhances the body’s ability to build and repair muscle tissues, which promotes faster recovery. 

Similarly, it increases muscle strength during the recovery process and even improves performance.

You will find creatine in meat, poultry, and fish. And you can also add it in the form of a supplement to your diet to boost recovery rates in the muscles at the cellular level. 

5. Magnesium Glycinate

Magnesium glycinate is a mineral that supports optimal muscle performance during physical activity and helps in the recovery phase. It promotes muscle relaxation, prevents cramps, and ensures that damaged fibres are replaced quickly. 

Most bodybuilders and athletes prefer this form of magnesium as it is well-absorbed and allows them to recover rapidly.  

Some natural sources of magnesium-rich foods include green vegetables, nuts and seeds, beans, fish, and fruits. Magnesium supplements also work best if you want to overcome extreme fatigue after workouts. 

A trial concluded that magnesium supplements cost reduction in muscle soreness, improve recovery and positively impact exercise performance.

6. Vitamin C

Vitamin C is crucial for the synthesis of collagen, which is a protein required for maintaining structural integrity and repair of bones, muscles and tendons. It also has antioxidant and anti-inflammatory properties that aid in muscle recovery and wound healing after an injury. 

In a randomised trial, 18 healthy men were randomly assigned to either a placebo or vitamin C group and they were asked to perform 70 eccentric elbow extensions. The results found that the group who took vitamin C supplements before and after performing exercise experienced less soreness in the first 24 hours.

Citrus fruits, leafy green vegetables, kiwi, broccoli, papaya, tomatoes, red and yellow bell peppers, and strawberries are some of the well-known sources of vitamin C.

If you feel that you are not consuming enough vitamin C-rich foods, then consider adding supplements to your diet. 

7. Nitrates

Nitrate is another popular pre-workout supplement that enhances your blood flow, and nutrition supply to muscles which contributes towards speedy recovery. 

Some researchers also claim that they reduce muscle soreness associated with intense physical activity. 

To increase your nitrate intake, you can incorporate beetroot juice and some leafy vegetables into your diet. Nitrate powder and pill supplements are also beneficial.  

8. Tart cherry juice

Tart cherry juice is a great muscle repair drink having anti-inflammatory and antioxidant properties. If consumed regularly it is effective for minimising muscle sourness and strength loss after strenuous exercise. 

According to a study, consuming cherry juice for 7 days can significantly reduce post-exercise muscle pain. 

Note: Before choosing the best supplement for your nutrient-rich recovery, do your research and make sure to assess your fitness goals to find what works best for you. Moreover, always consult a healthcare professional if you have a certain medical condition or are using any medications.

Enhance Your Muscle Recovery

Do you want to take your muscle recovery game to a whole new level? If yes then consider teaming up your supplement routine with Recovery Systems PEMF BioMat. 

Our BioMat is designed with innovative pulsed electromagnetic field (PEMF) therapy that uses magnetic fields to stimulate cellular activity. It enhances blood flow and nutrition to target muscle tissues which helps in the recovery of damaged muscles after intense exercise. It is further combined with modalities like Far Infrared, Negative Ion, Heat, and Red Light Therapy, all of which are beneficial for boosting mental and physical well-being. 

Takeaway 

Supplements give your damaged muscles the special powers they need they need to recover after intense exercise. They boost your performance, keep you energetic, and make your fitness journey memorable. 

Apart from incorporating supplements into your routine, make sure to eat a well-balanced diet and always consult your physician before starting a new supplement regimen.

FAQ 

Does BCAA help recovery?

BCAA significantly aid in muscle soreness and recovery after highly intense workouts such as heavy lifting or endurance exercises. They are also responsible for building new muscle, reducing fatigue and improving muscle health.

You can take this popular post-workout recovery supplement before your workout session to enhance your energy levels. 

Does magnesium glycinate help with muscle recovery?

Magnesium glycinate is a mineral that supports optimal muscle performance during physical activity and helps in the recovery phase. It promotes muscle relaxation, prevents cramps, and ensures that damaged fibres are replaced quickly. 

How can I repair my muscles fast?

To ensure rapid muscle repair, you must take proper nutrition, rest, stay hydrated, and take supplements that contribute to muscle health and recovery. You can also use PEMF therapy devices for additional recovery. 

Which type of magnesium is best for muscle recovery? 

Magnesium glycinate is the best form of magnesium which is used by most bodybuilders and athletes as it is well-absorbed and allows them to recover rapidly.