March 29, 2022
Madhura Mohan
5 Best Post-Workout Supplements For Recovery
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re your muscle gains stalled even after spending hours a day training? Inadequate gains; are often connected to insufficient volume of workouts, it seems like gym trainees are obsessed with high-intensity training. If adequate training is the hallmark of adequate gains, impaired muscle strength is the hallmark of impaired gains!
Way back; in the year; 2019, we kept you posted on the importance of proper recovery after a workout which explained to you how proper recovery is as important as workouts.
Your intense workout causes a reduction in energy stores (glycogen), muscle tissue breakdown, decreased muscle strength, increased muscle soreness, mineral, and water loss. The degree of these effects may be compounded over time, which; may lead to diminished long-term strength and muscle gains.
Nutritional interventions have been proposed to mitigate the negative effects of training and to help you make the most of your efforts at the gym. The most compelling ability of recovery supplements is to restore energy levels, muscle strength, rebuild muscles, and regulate fluid balance.
In this blog, we have compiled the top 5 best recovery supplements; that can promote faster muscle recovery, optimize your performance and contribute to better gains.
WHEY PROTEIN
Muscle protein synthesis rates appear to be the most efficient at determining muscle breakdown, recovery, and adaptation from exercise. Anabolic effects of nutrition are driven by the incorporation of amino acids from a dietary protein source, into skeletal muscle protein. You can expect maximized post-exercise recovery from enhancing whole- body anabolism. Whey Protein is a valuable supplemental source that has the highest concentration of BCAA of any protein. The fast-digesting, superior source of protein has a rich amino profile and can effectively increase the serum amino acid concentration. Post-exercise consumption of Whey Protein facilitates faster muscle recovery by increasing protein synthesis and reducing muscle damage. Whey Protein consumption post-workout shifts total body protein balance to the net anabolic side, promotes muscle remodeling, attenuates muscle soreness and muscle damage after exercise, maximizes adaptation to resistance exercise.
L-GLUTAMINE
L-Glutamine facilitates faster recovery in multiple ways. Our endogenous glutamine production may become inadequate; during prolonged training periods. This will decrease muscle strength, immune function, energy production, and lengthens the recovery periods. Glutamine is the main nitrogen release source in muscle tissues. Positive protein balance is associated with an increase in total protein balance, which in turn attenuates muscle soreness and loss of muscle strength. Glutamine is a glycogenic amino acid; that speeds up recovery through activation of glycogen synthase, an enzyme; that is necessary for the storage of glycogen in muscles and the liver. Glutamine is a proteinogenic amino acid; an amino acid that is incorporated into proteins. Glutamine is the key amino acid involved in nitrogen metabolism and helps avoid the accumulation of ammonia. In catabolic conditions, glutamine has a role in the proliferation of cytokines, macrophages, phagocytes, and neutrophils. Glutamine reduces muscle damage by reducing; the plasma concentration of creatine kinase, and lactate dehydrogenase.
BCAA
Branched Chain Amino Acids (which comprise leucine, isoleucine, and valine) are distinct among the essential amino acids in that they are metabolized directly in the skeletal muscles. The fast-acting BCAA has anabolic effects on protein metabolism by increasing the rate of protein synthesis and decreasing the rate of protein degradation. BCAA helps you feel less fatigued and less sore by preserving the muscle glycogen stores. BCAA will mitigate central fatigue by reducing the transportation of tryptophan into the brain which reduces the formation of serotonin which may alleviate fatigue. BCAA supplementation decreases skeletal muscle damage by decreasing levels of creatine kinase, lactate dehydrogenase.
L-CITRULLINE
L-Citrulline is known to be a powerful fatigue-fighter. In the body, L-Citrulline is converted into an amino acid L-Arginine, which is a precursor to nitric oxide which causes vasodilation. Vasodilation allows effective delivery of nutrients and oxygen to the damaged muscles and hence aids in faster recovery. L-Citrulline attenuates muscle soreness after strenuous exercise by playing a vital role in ammonia elimination. L-Citrulline decreases muscle fatigue and augments the energy production by increasing plasma levels of arginine which synthesizes creatine. Creatine increases muscle stores of phosphocreatine which increases muscle’s ability to resynthesize ATP from ADP.
Electrolytes are essential minerals that regulate muscle contraction, help balance pH levels in the body, keep you hydrated and aid in faster muscle recovery. As per studies, a decrease in serum concentration of sodium, potassium, magnesium, chloride, and calcium as a result of sweating during workouts may lead to the development of muscle soreness, muscle cramps, and muscle pain. Electrolytes are critical for the smooth functioning of muscles (contraction and relaxation). Sodium aids in fluid retention, assists in the transmission of nerve signaling, Magnesium regulates energy production, reduces neuromuscular excitability, reduces muscle cramps, contraction of muscles. Optimal levels of plasma potassium concentration serve to restore maximal muscle contraction ability, regulate water balance. Chloride regulates osmotic pressure, regulates acid-base status, and maintains fluid balance.
Compensating for the muscle damage and returning to the gym prematurely slows you down and increases your risk of injury…
Proficient recovery supplements following strenuous exercise are important for supporting training-induced adaptation & promoting quality muscle gains…
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