Recovery has been an integral part of any competitive sport, your recovery rate decides your progress in the game.
Lack of recovery may lead to extreme soreness, muscle loss, and injuries.
Supplying the essential nutrients not only improves physical performance but also substantially reduces the chances of workout injuries.
Post-workout recovery rituals and the right nutrition are an absolute necessity for consistent improvement in performance.
Today, we have shortlisted 6 dietary supplements that have been proven to improve the recovery rate and overall health.
1- Whey protein
I would be lying if I didn’t include whey protein on the top of my list. Whey protein should be the first supplement you should be investing in.
Lack of protein intake might be the primary reason behind slow post-workout recovery. Whey protein is one of the best sources of lean protein that fulfills the body’s needs for essential amino acids.
Why not other sources of protein? Whey protein has been proven to have the best absorption rate than any other protein type. This makes it a highly potent supplement that aid muscle recovery almost instantaneously.
How does whey protein improve the recovery rate?
Supplementing with whey protein after training stimulates protein synthesis and decreases muscle breakdown.
Whey protein is a rich rich source of essential and non-essential amino acids which help in repairing damaged muscle tissues.
Try FORCE Whey, one of the best whey protein supplements available in the market.
There are 20 different amino acids, including the essential and non-essential amino acids.
BCAA comprises three essential amino acids: leucine, isoleucine, and valine.
More than one-third of the protein found in human muscle tissues is comprised of BCAA’s. It's an amino acid that is directly stored within muscle tissues.
What makes BCAA an effective muscle-building and recovery supplement is its fast absorption. BCAA enters the bloodstream almost instantaneously by bypassing the liver.
How does BCAA aid muscle recovery?
To muscle fiber, BCAA is a nutrient that is crucial for its development.
BCAA supports muscle recovery by increasing protein synthesis and the supply of essential aminos to the muscle fibers.
BCAAs have also been proven to protect and preserve muscle mass while in extremely catabolic conditions (like ultra-marathon).
Omega3 has always been associated with a healthy brain and a healthy heart, but to many people’s surprise, omega-3 fatty acids have been proven to act wonderfully well in reducing post-workout muscle soreness and recovery.
DHA and EPA found in omega-3 supplements have been known to fight inflammation and keep the arteries clean and healthy. These anti-inflammatory properties and better blood flow reduce delayed-onset muscle soreness (DOMS).
A 2018 study was conducted to investigate the effects of Omega-3 supplementation on professional rugby players. After 5-weeks of study, the group of players who were given omega-3 supplementation experienced reduced fatigue in comparison to the placebo group.
While most athletes are too much focused on total protein intake, gut health is often neglected.
Probiotics are living organisms that live in your digestive tract and play a very important role in keeping the gut healthy.
The main benefit of probiotics is in keeping the population of good bacterias in balance so that the bad bacterias and yeasts don’t take over. Our PRO GUT will keep your tummy calm and healthy.
A good probiotic supplement will improve digestion, nutrient absorption and strengthen immune function.
Creatine is been one of the oldest supplements but has always been surrounded by negative rumors.
The fact is, creatine is one of the most well-researched dietary supplements that benefit the body in many different ways. Most than 1000 studies have been conducted on the effects of creatine, not a single study suggested any drawback.
Creatine can improve the recovery rate at many different levels by improving cell hydration, creation of new mitochondria within cells, restricting protein breakdown, and decreasing muscle tenderness.
Creatine has been proven to improve increase satellite cell mitotic activity during compensatory hypertrophy.
6- Nitric Boosters
Nitric boosters like Citrulline malate and L-arginine not only boost athletic performance but also play a crucial role in post-workout recovery.
Nitric boosters dilated the blood vessels to increase the supply of nutritious blood into the target muscle while clearing the lactic buildup.
Additionally, nitric boosters are also proven to improve muscle protein synthesis.
Are supplements necessary for fast recovery?
This is one of the most commonly asked by new lifters, and the answer is simple.
NO, you don't necessarily need to rely on supplements to stay healthy, build muscle and lose fat %.
Anyone can make excellent progress in building strength and muscle mass if you can stick to the diet plan that has been created by an expert.
But the problem is, many people often find it difficult to stick to their diet plan and mess up the progress.
The whole purpose of the supplements is not to replace whole food, these are created to complement the diet to boost the peak performance.
Having a supplement is like investing in quality shoes, you can always run barefoot but quality shoes do improve your running.
What recovery method is the fastest?
Apart from dietary supplementation, there are other ways that can help in increasing the muscle recovery rate.
No supplement is going to work well out if you are not getting enough sleep. Sleep deprivation will lead to hormonal imbalance, elevated stress, and limited muscle recovery.
The majority of the recovery happens while sleeping. You should be targeting form at least 8 hours of undisturbed sleep.
Massages are getting really popular among serious athletes but getting a professional massage is not always an affordable option.
Investing in a massage gun might be the best solution to muscle recovery.
Massage guns help in relieving muscle stiffness and draining the lactic buildup.
It’s a proven way to improve recovery and reduce post-workout soreness.
A contrast shower involves alternating between hot water and cold water showers. You will be required to repeat the cycle 4-5 times per session.