We know how it can be felt within a day or two after the training session, especially if you have been absent for a long time or have just had a hard workout. Or known as delayed onset muscle soreness (DOMS).
To support post-exercise muscle recovery, you also need the right nutrition, adequate rest, and good exercise patterns.
In addition, there are several supplements that are efficacious in reducing the effects of DOMS and optimize your workout.
Here are 4 helpful supplements to speed your body recovery after exercise!
1. Branched-Chain Amino Acid (BCAA)
There is a reason why BCAA is present in almost all products after exercise: This supplement is efficacious.
Amino acids leucine, isoleucine, and valine are important for building and reducing the breakdown of muscle tissue.
The training sessions you do aim to burden the muscle fibers so they can grow bigger.
But, this process can cause damage to the protein in the muscles and make simple movements, such as getting out of bed, so it feels torturous.
BCAA is an effective medium for recovery that acts as a protein-forming agent.
Protein plays an important role in various body functions, including muscle forming.
This helps to reduce the effects of DOMS after practice and shorten recovery time.
2. Fish Oil
Fish oil is a source of omega-3 fatty acids. This supplement has a variety of benefits, ranging from helping maintain healthy heart, brain, and eye function, to manage weight.
If you are looking for ways to maintain your overall health, eating fish oil is a good way.
In addition to a number of benefits above, fish oil is also efficacious to help the process of muscle recovery.
This is because the EPA and DHA contained in it have anti-inflammatory benefits that help reduce muscle soreness after practicing.
In one study, those who consumed fish oil reported less pain and better range of motion.
3. L-Carnitine
L-carnitine is known as a useful fat-burning compound. But, this compound is also useful for your muscle recovery.
By reducing the accumulation of ammonia and increasing blood flow during and after exercise, L-carnitine helps optimize the process of repairing muscle tissue after exercise.
In one study, weight training practitioners who were given L-carnitine 2 grams per day for 3 weeks showed lower post-exercise stress levels, less tissue damage, and less DOMS symptoms after moderate intensity squat exercise.
4. Magnesium
Magnesium is one of the essential minerals required by various processes in the body.
Although found in food and multivitamins, the ingredients are less. So, it would not hurt you to use magnesium supplements to meet this mineral requirement.
In enough levels, magnesium can help your body's recovery after exercise.
These minerals can help improve sleep quality, make muscles more relaxed, improve muscle function, and maintain electrolyte balance and reduce fatigue.
So, if you expect faster muscle recovery, feel free to take the supplements above. May be useful!
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