Muscle recovery is as important as training and performance. Exercise tears muscles, and as those tears heal, the muscle grows stronger, reducing risk of injury and improving ability over time. Without planning, recovery times can prolong breaks from training and cause extended pain.

Supplements for muscle recovery can help in this process by reducing soreness and supporting muscle repair. Just like supplements for running, there is a wide variety of options in this realm. This article will look at some of the supplements you can try as you look for the right way to help your body, routine, and goals.

 

Key Supplements for Muscle Recovery

Amino Acids

Also known as ‘BCAAS’ (branched-chain amino acids), amino acids are important to stimulating muscle repair. Some of them increase protein synthesis, some of them decrease muscle soreness, and some of them reduce fatigue. 

Similar to other items on this list, however, athletes may be able to get all the amino acids they need from a balanced diet, so pay attention to what you’re eating before you go shopping for supplements.

Creatine

Creatine is a naturally-occurring compound found in the brain and muscles. It is one of the more popular workout supplements to puncture through into general culture. 

Creatine can reduce muscle damage and soreness and speed recovery after exercise. However, there is debate about its level of effectiveness, so decide for yourself if it’s worth trying in your training.

Omega-3 Fatty Acids

Omega-3 fatty acids are famed for their anti-inflammatory nature, and there is some reason to believe they help in muscle recovery, as there’s data to suggest that people who use supplements containing these acids have reduced amounts of markers of muscle damage. It can also help with muscle soreness, helping you get back on your feet quicker.

AltRed

This beetroot supplement provides numerous benefits to athletes, and one of them is improved muscle repair. One study of runners found a 14% reduction in blood lactate levels after a 5k, indicating improved recovery. Another study found that AltRed users had lower amounts of creatine kinase, an indicator of muscle damage. 

AltRed can be a powerful ultra running supplement, but it can just as much benefit athletes doing shorter, less intense training.

Magnesium

Magnesium has multiple roles in the human body, and one of its effects is to block calcium uptake and prevent the build-up of lactic acid. Both of these reduce muscle tension and cramps. 

Just as with amino acids, magnesium is often easy to get sufficient amounts of by eating a balanced diet, so check what you’re eating before jumping straight into taking a supplement.

Electrolytes

These minerals help distribute fluid in the body and support muscle and nerve function. It’s easy for athletes to deplete their electrolytes, so it’s important to assist muscle repair by making sure your levels are healthy.

 

Strategies for Recovery

Outside of diet and supplements, there are a few practices you should consider as you care for yourself through recovery and muscle repair:

Sleep

Our body repairs itself most while we sleep, so make sure you catch enough zs between workouts.

Hydration

Water makes everything in our body work, especially nutrient transportation and muscle function. Calculate the recommended amount of water for your weight and stick to it.

Stretch

Include days of light exercise in your routine. Taking walks, stretching, and engaging in easy movement that keeps your muscles engaged without breaking them down further can help.

Diet

Not only can you get many of the important nutrients and minerals listed above through your diet, but what you eat affects how ready your body is to build new muscle. Eating a balanced diet rich in proteins, healthy fats, and complex carbohydrates will ensure you have energy when you need it and the building blocks to recovery when you’re done.

 

The Road to Recovery

When you demand a lot of your body, you need to treat it with care. Start by perfecting your diet, sleep schedule, workout routine, and hydration. From there, there are endless supplements to assist your recovery between sessions. 

Amino acids, creatine, omega-3 fatty acids, AltRed, and magnesium can all help with muscle repair. With the right approach, you can take care of your body and take your performance to the next level!