Can’t get out of bed after an intense gym session? Muscle pain you say? Well, that could change. Earlier this year I decided to make my workouts more intense. And, don’t get me wrong – I’d been working out just hard enough earlier.
The first few weeks were the hardest. Muscle soreness had taken a toll on me and I just couldn’t keep up. But, just when I was about to give up, I found a solution. It took me months of research and trials to find a solution. And, I eventually did.
I’ll share with you the secret to muscle recovery, and more. Ready? Let’s dig in.
- What are supplements for sore muscles?
- How do Vitamins for sore muscles work?
- 6 Ultimate Muscle Supplements For Recovery And Soreness
- What are the benefits of muscle recovery supplements?
- How To Choose The Best Muscle Recovery Supplements
- Muscle Recovery Supplements Side Effects
- Additional Tips to Treat Sore Muscles
- What’s the Take-Home Point?
What are supplements for sore muscles?
So here’s the thing – during your workouts, you not only break the sweat, but your body, too. Make-no-mistake, its only by doing so, that you make it stronger. However, as you do that, you need a recovery plan to get back to your feet and most importantly, adapt. And, that’s where supplements come in.
How do Vitamins for sore muscles work?
Vitamins for sore muscles work by providing nutrients for the muscles to grow and recover. Omega-3, for instance, is famous for its ability to repair muscles and keep your bones in good health.
Similarly, Vitamin C is essential in preventing cell damage and with its antioxidant abilities while at the same time helping with muscle growth. So, the million-dollar question is – which supplements help with muscle recovery? I tested and singled out the following 6 as the best. Check them out.
6 Ultimate Muscle Supplements For Recovery And Soreness
BCCAs top our list today. What are they?
Branch Chain Amino Acids (BCCAs), are amino acids that exist naturally in protein structures. They consist of L-Isoleucine, L-Valine and L-Leucine. These three are the foundation of your muscles.
How do they work?
Despite existing in three, they are unbound. That, therefore, increases the rate of amino acids absorption. It also results in the shuttling of amino acids in your blood plasma.
Let me make it simpler for you. Taking BCCAs means preventing muscle breakdown (Catabolism) during high-intensity workout. Hence, reducing muscle soreness after workouts, according to this recent research by the University of New Hampshire.
That’s not all. BCCAs also aid muscle growth and protein synthesis. And at the same time prevent muscle wasting. Isn’t that what magic pills do?
How much should you take?
I recommend a dose of 5 to 10gm before exercise and the same after your workout sessions for the best results.
Summary: Apart from helping with muscle recovery, BCCAs also act as alternate source of energy during workouts. So you don’t have to worry about fatigue.
2. Fish Oil
Fish oil is an excellent source of omega-3 oil. Its famous for its anti-inflammatory properties. And, yes – that’s not the only thing it does. It’s also an excellent remedy for muscle soreness. Yes, you guessed right, the extract comes fish.
How does it work?
Inflammation, apart from damaging your health, makes it harder for your muscles to recover. The omega-3 in fish oil reduces inflammation in muscles, improving oxygen delivery hence faster muscle recovery.
The supplement comes in tablets and syrup, whichever works for you. I’m not sure you’ll like the taste of the liquid, though. I mean, I didn’t!
Magnesium is one of my favorite minerals. It’s safe to call it the superman of supplements. It does everything from improving your heart health, to a better brain function and help with diabetes.
Magnesium will relax your muscles, and leave you sleeping like a baby as this research shows.
So, how does it work?
Magnesium works by regulating muscle contractions. It naturally blocks calcium so your muscles can relax. It’s for this reason that Magnesium would be considered for treatment of muscle cramps, as these studies show.
Note: Lack of, or insufficient Magnesium in your bones means there’s nothing to compete calcium in binding with proteins in your muscles – a process that causes contraction. Hence, muscle crumps.
4. Whey Protein
Whey protein is a pretty common supplement in the fitness world. Its only involved in muscle recovery, but muscle size, and strength. Yes, you had that right. Here’s the proof.
How does it work?
Whey proteins is made up of 9 amino acids, including the BCCAs above. So, essentially, it works the same way BCCAs do.
One of the reasons I love this supplement is its easily digestible, hence absorption is quicker. And, that means the amino acids you need for muscle recovery will be available just when need them. Yes, the solution to your muscle soreness is just a tablet away.
Summary: A 25 to 50mg daily dosage of a whey proteins after a workout session can help with muscle recovery.
Well, forgive me. You’re going to hear a lot about amino acids today. They make up a bigger percentage of your muscles. Glutamine is one such amino acid, the most abundant in your blood and body fluids as of this research.
Its naturally produced in the body. Why, then, do I need the supplement? Good question. Well, since it’s a crucial amino acid, you’ll need to obtain it by other means such as diets and supplements during exclusive circumstances such as injury. And, muscle soreness is one of them.
How does it work?
Glutamine works like a typical acid. It helps in rebuilding muscle fibers that tore down during your workout session.
Did you know? A typical diet contains 3 – 6 grams of Glutamine daily. But that varies depending on your diet. Either way, the amount your body needs is bigger than it can ever produce, according to this research. See, I told you you needed the supplement!
6. L- Carnitine
L-carnitine naturally exists all over the body, but the larger percentage exists in skeletal tissue.
Normally, people use L-carnitine supplements because they work magic in building muscles while at the same time suppressing appetite. That’s what we call killing two birds with one stone, if you ask me.
But that’s not all. It also helps with muscle soreness. Now its killing three birds with one stone!
How does it work?
Since it’s an amino acid, it works the same way as Glutamine and the BCCAs in muscle recovery.
Summary: A 2002 study shows that supplementing L-carnitine during an active workout means less muscle damage and faster recovery.
What are the benefits of muscle recovery supplements?
So, why should you use these supplements? Let’s see if these reasons will convince you;
1. Improved muscle growth
Most recovery supplements, especially amino acid supplements such as BCCAs do wonders when it comes to muscle growth (you should see my arms!).
How does that happen? Glad you asked.
Well, amino acids, Leucine, for instance, has proven effective in protein synthesis in the muscles after a workout session. This research is proof of that. That, therefore, gives the muscles just what they need to grow bigger.
2. Increased Endurance
A little boost while on an intense workout session? Anything for that!
Your body needs lots of energy during intense workout. These supplements change the way your body utilizes fats and carbs which are the main energy sources. So, you don’t run out of glycogen and suffer exhaustion.
3. Muscle repair
Muscle soreness? You don’t have to go through that after every workout session. The above supplements are an excellent choice for workout recovery.
Faster recovery means going back to your normal routine sooner, and making progress faster.
4. Improved performance
The most amazing thing about these supplements, especially amino acid supplements, is their ability to boost performance. You’ll be fit both physically and mentally so you can finally bring down that wall.
5. Enhanced mental clarity
No, they lied to you. It’s not all about the muscles. You need all the mental focus you can get to perform well in your workouts.
Amino acids supplements have a thing for mental clarity and memory. A 2008 research on athletes concluded that supplementing amino acids grants you physiological and psychological wellness – the exact recipe for victory!
How To Choose The Best Muscle Recovery Supplements
Confused? Not sure which workout recovery supplement to use? You’ll want to consider the following;
With the help of a medical professional, choose a product with safe ingredients. Avoid anything you are allergic to. The best supplements are ones containing Amino Acids, Omega-3 and Glutamine. These not only help with muscle recovery but mental clarity and muscle growth, too.
How much are you willing to spend? Having a budget is a crucial step before settling for a supplement. Set a budget and look for the seller that fits your pocket.
Counterfeit products are all over the market. Choosing genuine products is, therefore, crucial. Going for genuine sellers is one way of ensuring you end up with the right product.
Muscle Recovery Supplements Side Effects
The supplements I listed above are generally safe. Throughout the 6 moths of use, I experienced nearly no side effects. However, the following have been reported by some users;
- Slight pains
Seek the guidance if you are;
- On diabetes medications
- On Parkinson’s medication
- On proglycem
- Thyroid hormone
Caution: BCCAs could mess up the glucose levels in your blood during and after medical surgery. You also need to BCCAs if you are pregnant or breastfeeding.
Additional Tips to Treat Sore Muscles
Don’t like supplements? Allergic to some, or you just can’t afford them? How about you try out these tips;
- Warm up before the actual workout
- Watch your diet. Focus on proteins and special carbs to help with muscle growth and repair
- Take a warm bath after your workout session to relax your muscles
- Gently massage your soft tissue muscles after a workout session
- Stay hydrated
- Avoid alcohol
- Get enough rest. Ensure you get enough sleep. Some yoga, swimming and light cardio will also help your body relax
- Stretch before and after a workout session
What’s the Take-Home Point?
Your workout sessions should be fun. Your post-workout sessions should also be filled with the feelings of satisfaction. However, muscle soreness is there to ruin it all.
Muscle soreness is not uncommon. The 6 supplements above proved effective in speeding up my muscle repair and growth. They are the best on the market. You should try them out, too.
You can also speed up your recovery naturally by watching your diet, getting enough rest, staying hydrated and avoiding alcohol.
That, my friend, is my special gift for you today. Now, go on, bring the wall down with those power muscles!
Do muscle recovery supplements work?
Yes. Magnesium, Omega-3 and Amino acid-based supplements work magic on sore muscles. To increase chances of working, take before and after a workout session. Work with your healthcare professional to ensure you take the right dosage.
What are the best supplements for muscle soreness stiffness?
The six discussed here are the best; Magnesium, BCCAs, Fish Oil, Whey proteins, Glutamine and L-Carnitine. Most of these are not only excellent in muscle recovery, but muscle growth, too.
How can I get rid of muscle soreness after workout?
The six supplements discussed here help you get rid of muscle soreness when taken before and after your workout sessions. Additionally, you can also get rid of muscle soreness by staying hydrated, warming up before the actual workouts, getting enough rest and massaging your muscles. Alternating between warm and hot shower can also do a thing or two in keeping your muscles out of trouble.
How can I reduce lactic acid accumulation during workout?
Are there foods that help with sore muscles?
Yes. Your diet is also a crucial element in getting rid of sore muscles. Target foods containing healthy carbs and proteins. These will give your muscles what they need to grow and repair themselves. Some caffeine and ginger in your diet also won’t hurt. Bananas, spinach, watermelon, sweet potato, salmon, eggs and green tea are excellent choices.
Are muscle recovery supplements good?
Yes. When taken at the right dosage they’ll prove very effective. Pregnant and breastfeeding mothers, diabetic patients and those suffering from other chronic illnesses should either avoid, or take them under the strict guidance of healthcare professional.
Are there natural supplements for sore muscles?
Yes. Most of the recommended supplements in this article don’t have artificial additives. Fish oil, magnesium, whey proteins and all the amino acid-based supplements are organic.