By The global economy has changed at a breakneck rate since the pandemic, and the fitness business is no exception. Fitness aficionados are consuming more nutrients as time goes on so they can recover from a workout. Additionally, post-workout recovery routines are favourably viewed by fitness professionals as they help to repair muscle and tissue while also affecting overall performance and the capacity to grow muscle.
Recovery after a workout is just as important as the exertion itself. The muscle cells are broken up by microscopic breaks in the muscle fibres brought on by intense activity and training that repeatedly lengthens and relaxes the muscles. Increased blood flow and inflammation as a result can aid in the recovery of injured muscles and worsen their discomfort. As a result of shifting patterns, many supplements now have a history of supporting post-workout recovery and healing. To learn more about the crucial supplements for post workout recovery, the Onlymyhealth editorial team chatted with Palak Midha, founder and supplement advisor located in Germany.
Supplements for post workout recovery
1. L-Glutamine
Another amino acid, L-glutamine, is not one of the nine essential amino acids. It is well-known in the field of sports nutrition for its ability to promote healthy immunological and digestive systems, minimise fatigue during challenging workouts, and make it easier for your muscles to absorb carbs after exercise.
2. Glutamine
Glutamate is an amino acid that has been shown to speed up recovery due to the fact that it facilitates the muscles’ ability to absorb carbs after exercise. It also increases growth hormone, which aids in the body’s capacity to add new muscle mass. It is also excellent for strengthening the intestines.
3. Omega-3 Fatty Acids
Omega-3 fatty acids are a class of long-chain polyunsaturated essential fats that the body is unable to produce on its own. It must therefore be taken through meals and supplements. Omega-3 fatty acids contain anti-inflammatory properties that reduce muscle deterioration and inflammation right after exercise, preventing delayed onset muscular discomfort. As a result, you can quickly recover from a strenuous workout and resume exercising.
4. Electrolytes
Electrolytes are little amounts of minerals that help your body stay hydrated and function properly. Lactic acid has probably accumulated in the body after a hard workout and needs to be flushed out with hydrating electrolytes if you’ve ever had muscle cramps. Dehydration is not the primary cause of muscle cramping after exercise, according to scientists.
For hydration and function, the body needs salt, potassium, calcium, and magnesium. The main way the body loses these electrolytes is by sweating. If you sweat a lot, limit your carbohydrate intake, or exercise in a hot environment, be sure you are supplementing with electrolytes to prevent muscular cramping from a potassium deficit.
5. Protein
Protein gives your muscles the components they need to get stronger and produce more power when it is ingested after exercise. Additionally, it raises metabolism after exercise, enhances satiety, and lowers cortisol levels, which naturally rise during a workout. If you consume more protein than 15-20g, you won’t see any further benefits, and your body will start to eliminate the extra that it can’t absorb. If your body can handle it, whey protein is an excellent source for building muscle and is highly absorbable.
6. Whey Protein Isolate
One of the best supplements for speeding up muscle repair is whey protein isolate. Whey protein isolate contains large amounts of branched-chain amino acids (BCAA), which are important for helping to build, restore, and repair muscle mass breakdown and promote muscle growth. Additionally, because it digests more quickly than other proteins, it can deliver vital nutrients to your muscles more quickly for a quicker recovery.
Takeaway
For the purpose of developing and maintaining muscle growth and preventing injury, proper post-workout recovery is essential. Certain vitamins can help the body recuperate by boosting blood flow, lowering fatigue, and reducing inflammation. Experts claim that supplements including whey protein isolate, probiotics, L-glutamine, glutamine, and electrolytes aid in the post-workout recovery of active persons.
