‍Working out benefits your body in many ways, but it’s also hard on your muscles. Even with the best training program, you can’t expect to see results without putting in some serious work. And while everyone has their unique recovery process after a workout, certain supplements can help make the process faster and more effective.
This blog post will look at 6 of the best supplements for muscle recovery. These are all great additions to any healthy diet, especially if you’re hitting the gym regularly or working toward increased strength or performance.
BCAAs
BCAAs, or branched-chain amino acids, are essential amino acids that are required for proper muscle recovery and functioning. Athletes and those who work out regularly often use BCAAs as a supplement because they help promote muscle protein synthesis and breakdown. Xtend BCAA has also been shown to improve mental focus and reduce fatigue, meaning you can enjoy a quicker recovery with fewer muscle aches and pains.
Studies suggest they are most effective when consumed before and after a workout. If you’re trying to add BCAAs to your diet, you can find them in a wide range of protein powders, bars, and other foods. The recommended daily dosage is around 5 to 10g per day.
Creatine
When we talk about supplements for muscle recovery, creatine is one of the first things that come to mind. This amino acid is naturally produced in our bodies, but levels decline with age. Increasing your creatine intake can help with muscle building and strength, thanks to its ability to increase ATP production in your body. This is the primary energy source for your muscles, so increasing creatine levels can help you recover faster and build lean muscle mass.
Studies have shown creatine supplements can increase endurance in athletes by up to 15%, which can be helpful in high-intensity workouts where your muscles are being put through a lot of stress. The recommended daily dosage for creatine is around 5g per day, but be wary of loading up too quickly, as this has been linked to some adverse side effects.
Eggs
If you’re looking for a quick and easy way to add some protein to your diet, eggs are a great place to start. These are packed with essential nutrients, including protein and choline, which have been shown to help improve memory and brain function. Protein also plays a crucial role in muscle recovery, and studies have found that those who consume more protein tend to recover faster and more effectively.
Eggs are also a great source of amino acids, the building blocks of protein. Adding eggs to your diet is an excellent option if you’re looking for a quick and easy way to up your daily protein intake. For best results, try to consume around 2 to 4 eggs per day.
Food-Based Protein
If you’re not a fan of eating eggs daily, other food sources are high in protein. Some of the best include fish, meat, dairy, beans, and nuts. Protein is essential to any healthy diet and plays a crucial role in muscle recovery.
Protein comprises amino acids, the building blocks of muscle and other essential bodily functions. During exercise, your muscles are being put through a lot of stress, so you need to give them the protein they need to recover quickly. For best results, consume around 0.25 to 0.35g of protein per pound of body weight each day.
Organic Chicken Broth
For starters, it contains a decent amount of protein and B vitamins, which are crucial for energy metabolism. It also contains amino acids, the building blocks of protein, and minerals like magnesium, calcium, and potassium. All of these things help promote better muscle function and quicker recovery.
Omega 3 Fatty Acids
While omega-3 fatty acids are best known for promoting heart health, they also play a role in muscle recovery. These essential fatty acids have been shown to reduce inflammation and improve blood flow, which is helpful for quicker recovery.
Omega 3 fatty acids are found in foods like fish, nuts, and seeds like flax seeds and chia seeds. The recommended daily dosage is around 2 to 3g per day. To reap the full benefits of omega-3 fatty acids for muscle recovery, you can either consume them directly or add them to smoothies, oatmeal, or other foods.
Conclusion
Now that you’ve read through our list of the best supplements for muscle recovery, hopefully, you have a better idea of which ones to add to your diet. While it’s important to remember that no single supplement can replace a healthy diet, they can be helpful additions in supporting your muscle recovery.
It’s also important to remember that supplements aren’t regulated the same way as medications, meaning you don’t always know what you’re getting.
