Recovery is an essential part of any exercise regime. It provides ample time to repair the muscle breakdown and relax the stressed muscles post an intense workout. We can further improve the rate of recovery by including supplements in our diet. These are available in the form of pre-workout supplements and post-workout supplements. A few of the most commonly used supplements available over the counter are-
Whey protein powder
Whey protein powders have grown to be one of the most popular supplements available in the market. Gym-goers and athletes alike incorporate protein shakes into their workouts. Apart from being an excellent post and a pre-workout supplement,
Protein shakes can be had during any time of the day. From muscle growth and repair to increasing your physical performance, Whey Proteins have various health benefits. They significantly reduce the recovery time as well as help in easing soreness after a heavy workout. The Whey Protein powders
are packed within amino acids which nourish the body and help repair strained or injured muscle post a heavy workout.
BCAAs or Branch Chained Amino Acids include the three essential Amino acids Leucine, Isoleucine and Valine. A study conducted among college goers in 2013, concluded that BCAAs have a direct influence in decreasing the level of serotonin in the brain, a hormone that is primarily responsible for the feeling of fatigue. They have also been found to help with muscle soreness and repair muscle damage. BCAAs lower the levels of Creatine kinase and lactate dehydrogenase in the blood- enzymes that signal muscle damage. Incorporating a BCAA powder
can thus give a boost to your performance and aid in faster recovery.
Glutamine is a vital Amino acid that is used to build proteins and perform other functions. It is synthesized naturally in our body and is the most abundant acid found in blood and other bodily fluids. However, in case of an injury or illness, the Glutamine requirements of the body are greater than it can produce. It is during such times that we should opt for Glutamine supplements
. A study shows that Glutamine supplements decrease muscle soreness as well as help in muscle recovery after an intense exercise. This is particularly important when the Protein intake of the individual is limited. Studies also show that Glutamine might help decrease the fatigue and boost immunity of athletes
are among the most widely used fitness aids in the world. They are effective in building muscle and strength. Creatine increases the body’s capacity to produce more ATP energy. This ensures that muscles have more fuel for high-intensity exercises. Also, incorporating a Creatine supplement post-workout can help in boosting the growth and recovery of the muscles.
Supplements are just a way of aiding the body’s natural recovery process. In no way can you solely rely on them for complete and thorough recovery. It takes time for our body to heal. That, combined with adequate rest, stretching, a proper diet and nutrition make up for complete recovery.