When we are starting to work out, we expect instant results, but there is no magic bullet when it comes to building muscle and strength. A lot of it is to do with rest and recovery. But there are little things you can do to ease the process along, namely supplements. When you exercise intensively, you are weakening yourself, and getting rid of the nutrients that build your muscles. This is why nutrition is crucial to kick off recovery and muscle repair. A good supplement can certainly aid recovery, but what are some of the best?
If you add maca root supplements, it’s a great way to get nutrients like copper and iron. It is, along with other herbal remedies like spirulina and chlorella, a great addition to your morning smoothie, and also, with the addition of whey protein, can help to recover quicker.
Glucosamine and Chondroitin
These are natural compounds found in the cartilage. You can use them to avoid injury and speed up muscle recovery. It’s hard to get glucosamine and chondroitin in your diet, but you can add collagen to this to further protect your joints, as collagen is found in a lot of the connective tissues in your body.
Magnesium is a great way to help you recover, not just because it can speed up muscle recovery, but it can help reduce fatigue and help you relax. Adding magnesium flakes to your bath after a workout will loosen your muscles, and can help them relax more, while also setting you up for a good night’s sleep.
If there’s anything close to a magic bullet in post-workout recovery, this is it. It has been studied countless times, and has shown to improve exercise performance, but can also alleviate muscle fatigue, which will prevent or reduce injury, and help you recover better. Creatine also can be taken in conjunction with collagen to help boost collagen synthesis. When it comes to choosing creatine, the best supplement is creatine monohydrate. And as a beneficial side effect, it makes your muscles look more pumped! This is by no means a simple way to look muscly, but it can help you to take more pride in your appearance because it accents those areas you work out more.
Electrolytes are minerals such as potassium sodium calcium and magnesium. If you work out a lot, you will lose these important minerals through sweat. If you do not replace them, you can get more muscle cramps, and your muscles can feel weak. There are many signs of electrolyte imbalance, and therefore if you see any signs, you should consume more electrolytes prior to your workout, but also make sure you consume them during and after your workout to replace any essential nutrients you lose.
There are many supplements out there for post-workout recovery, and these are some of the best. But don’t forget, it cannot take the place of a good diet. Nutrition is 80% of your recovery. Supplements are there to supplement your recovery!