Starting a workout routine can be rather complicated, especially with a full schedule. You can’t always find the time to hit the gym, and even worse, you don’t eat right or at proper times. Still, it is something everyone must do, because working out will improve not only your physical health but also your mental one.
When you’re exercising, the body releases hormones that alter your state of mind, and you feel less stressed. But to get there, you need to properly exercise, which means you also need to know how to help your body recover. Sometimes, it’s not just about how well you sleep. The body needs extra incentive to recover on occasions. These workout recovery supplements can help you get there. But, like most workout supplements out there, you should always check out their reviews, preferably by experts in the field. This will give you a good idea of just how good a certain supplement is and whether or not it could really help your body recover faster.
If you talk to fitness enthusiasts, you’ll find that most of them use creatine before and after their workout for its varying benefits. This supplement helps you get more out of your workout, increasing your endurance level, and pushing you to make that extra rep. As a direct result, it helps increase muscle mass since your whole exercise intensity is enhanced, and in the long run, you gain muscles at an improved rate.
Workout intensity aside, creatine is also known to help with post-workout recovery, and studies have shown that it helps athletes recover much faster after strength training. Regular doses should allow your body to regain its strength at a better rate, which means you can hit the gym on the following day without feeling muscle soreness or fatigue.
Whey protein is arguably the most famous fitness supplement in the market, and it is always in high demand for athletes of all sorts. It has a high concentration of amino acids, like cysteine, which repairs and builds muscle tissues after an intense workout. When you take whey protein before and after exercising, your muscle and tendon tissues will have a chance to recover in a matter of hours, instead of days. The great thing about this supplement is the fact that it is easily digested and rapidly absorbed in the body, giving the branched-chain amino acids within it a chance to quickly get to work and help your entire body recover.
This is another amino acid that has great effects on post-workout recovery. A study published in the Journal of Exercise Science & Fitness showed that using L-glutamine after an intense strength training helped in reducing delayed-onset muscle soreness (DOMS), which basically means you’d feel less exhaustion and soreness after working out. This supplement is present on its own in a lot of protein powders, but you could also use it separately as it comes in pills, liquid, and powder forms. Glutamine also helps increase protein synthesis in your body, as well as boosting your immune system and improving gut health.
L-Carnosine is a great supplement, even for those who don’t regularly exercise. It helps reduce aging symptoms and promotes cellular rejuvenation by reducing hydrogen ions in your blood plasma, which usually cause of lowering the pH levels in your blood. L-Carnosine is actually quite popular as it helps delay the onset of fatigue in the body, but there are many brands out there offering it in different forms, which might not be as potent. This is why you need to be especially certain that you’re getting the best product on the market by seeing what other people have to say about it.
Branched-Chain Amino Acids
Branched-Chain Amino Acids (BCAAs) are quite possibly the most potent workout supplements your body needs, and they have a ton of benefits. BCAAs are leucine, isoleucine, and valine, and they help your body recover faster than ever. When you work out, your body relies on the amino acids to get energy as your glycogen levels are at their lowest. This is why you need to replenish those acids since they reduce muscle soreness and damage, and they help your endurance levels as well, which means you can get more out of your exercise.
A lot of research on Beta-Alanine has been done, and it always yields great results. It is another amino acid that your body regularly produces to help combat fatigue by producing carnosine, which is a compound in your body that fights exhaustion. Your blood doesn’t usually have a very high concentration of Beta-Alanine, and this is why using it as a supplement is a good idea since it will promote the production of carnosine. This, in turn, will help you recover faster, and you’d also be able to perform better in terms of endurance and stamina.
Ashwagandha is a form of adaptogens that can help your body combat stress and avoid exhaustion in the long run. It works by reducing the levels of the stress hormone cortisol in the body, and as a result, you feel more relaxed, and your body recovers much better.
While research is still a bit young on this particular supplement, some show that it can have a good effect on post-workout recovery, and some athletes have reported improved healing process after intense strength training. Citrulline enhances the production of Adenosine Tri-Phosphate, which also improves the energy levels of living cells in your body.
At the end of the day, you need a lot of things to recover from an intense workout. Supplements can and will help your body avoid exhaustion and muscle soreness, but you need to dehydrate and drink a lot of water during and after working out. Your body needs to replenish the fluids it lost during the exercise, and you have to drink the required amount of water if you want to recover and avoid the symptoms of fatigue. And it goes without saying that none of this would matter if you don’t get enough hours of sleep every day because this is how your entire body rests and prepares for the next workout.