Training your muscles can be satisfying, but it is also brutal stuff. When you put your body under strain, especially with intense exercises, you're essentially breaking down your muscles in order to grow them.
Feeling like your body might give up the day after a workout is a sure sign that your recovery plan is lacking. Muscle soreness is common, but it shouldn't be debilitating. Pain is also a red flag, especially if it puts you under duress, and is long term.
There are definitely measures in place to help speed up your recovery and alleviate the after-effects of a hard day's workout. The first, of course, is your diet, and there are supplements that are essential to aiding this process.
Here are three recovery supplements you should never go without.
As you exercise, you damage your muscles, which can cause inflammation. Inflammation is caused by a build up of arachidonic acid in your cells, and omega-3 is exactly what you need to counteract this. Fish oil, packed full of important omega-3 fatty acids, especially EPA and DHA, is a well-known anti-inflammatory agent. It can also reduce muscle soreness and stiffness after exercise, as well as prevent the breakdown of your muscles. You need about 500 to 1000mg of fish oil per day, and your body cannot produce this amount. The best way to hit that quota is to eat foods rich in fatty acids, such as salmon, tuna, chia seeds and such, or take fish oil capsules. See our fish oil supplements here.
Citrulline is one of the most underrated supplements, especially when it comes to its recovery benefits. It is basically the combination of two compounds: citrulline, which is an amino acid, and malate, or malic acid, which helps to stabilise citrulline for consumption. Taking 5g of citrulline malate a day is your solution to ridding your body of ammonia, which is one of the key waste products that accumulates in your muscles when you work out. It also helps reduce other toxins that cause fatigue, making it a performance enhancer as well. Many endurance athletes get their dose of citrulline malate before a workout, and it is indeed most commonly found in pre-workout supplements. See our pre-workout supplements here.
You probably know BCAAs as a muscle gaining or performance improving supplement, but it does remarkably to help your recovery speed too. BCAAs are branched chain amino acids comprising of leucine, isoleucine and valine. Consuming BCAAs reduces muscle breakdown, a process whereby your body consumes your muscles for energy due to a lack of appropriate nutrients. Consume one serving of BCAAs during or after a workout, and reap the accelerated recovery rate. See all our BCAA supplements here.
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- October 18, 2017
- Beatrice Bowers