Top 5 Supplements for Faster Recovery

Introduction:

Cohs and Martin (2007) pointed out that the athletes and the fitness fanatics usually have a desire to achieve the highest possible performance levels with lowered recovery period. The quicker clients can get over the soreness of muscle tissues in particular after training then they are in a position to get back into the training room to enhance the result they are getting. Through nutrition, hydration, a good night’s sleep and stress, there are several ways of enhancing recovery and supplements are also an added bonus to the general recovery process.

In this article, we will explore the top five supplements known for their ability to promote faster recovery:

1.Omega-3 Fatty Acids

Omega-3 polyunsaturated fatty acids mainly in fish oil has gained a lot of recognition due its anti-inflammatory effect. Delayed recovery takes time since inflammation of the muscle culminates in soreness hence harder for athletes to train.

Omega fish oils can inhibit synthesis of cytokines and eicosanoids that act as inflammation promoting molecules. A research conducted in the “Journal of Sports Science & Medicine “ pointed out that intake of fish oils leads to decrease muscle tenderness and oxidation in eccentric exercises meaning that it enhances muscle recovery.

Dosing: Most people require 1.5 to 3 gm of EPA and DHA, the active forms of omega-3 fatty acids for achievement of most of the recovery benefits. It is advisable that one consult a qualified doctor, before they begin taking any supplements.

2.Beta-Alanine

Beta-alanine is an amino acid that is not manufactured by the body and that has been shown to help increase muscle endurance and decrease exercise fatigue. Consuming beta-alanine has been found to raise muscle carnosine, whose role is to neutralize accumulating hydrogen ions during activities that require lots of power. This in turn aids to minimize muscle acidosis responsible for DOMS and slow recovery post workout.

A meta-analysis in the “International Journal of Sport Nutrition and Exercise Metabolism” has found that athletes can improve their exercise performance and reduce markers of muscle fatigue by consuming beta-alanine. However, it should be noted that high doses of beta-alanine are reported to lead to a harmless, though somewhat uncomfortable tingling of the face, arms and legs (paresthesia).

Dosing: Usually, athletes should consume 2 – 5 grams of beta-alanine per day to ensure the best outcome. Divide your daily dose with an interval, as this reduces the impact of the pins and needles side effect.

3.Protein

Protein is largely known for its use in muscles’ construction, as well as usage in the synthesis of tissues during post-exercise rebuilding. Taking high quality protein sources assist in the muscle tissue rebuild that is broken down during exercises thus increasing on the rate of muscle mass gain.

Protein concentrate derived from milk, whey protein is a rapidly acting protein that is widely used by athletes and body builders. Like casein protein, another dairy protein, it is a slow digesting protein that ensures muscles receive amino acids during periods of sleep or inactivity.

An article in the “Journal of Sports Sciences suggests that protein powder when taken alongside resistance exercises enhances muscle recovery and strength. Expired dates of protein supplements add amino acids to muscle pools and activate muscle protein synthesis, which is crucial for repairing muscles and muscles gains.

Dosing: It is a general idea that a majority of people are able to metabolize between 20 to 40 grams of high quality protein per meal. Protein should be partitioned out in multiple feedings across the day with one protein feed fairly soon after training.

4.Creatine

Creatine is an endogenous compound which exists in the muscle tissues and has the major function in energy supply during unfaltering intense efforts. The researchers also showed that supplementing creatine increases muscle strength and power during the exercise, and reduces muscle fatigue and faster recovery.

The study in the "International Journal of Sports Medicine" concluded that creatine supplementing was able to resolve the negative effects of a high intensity exercise; or, since the effect of this is lesser recovery time. Indeed, creatine supplementation seems to benefit recovery by increasing the hydration state and muscle glycogen concentration.

Dosing: Loading dose: 0.2-0.25 grams of per day for 5-7 consecutive days; maintenance dose: 3-5 grams per day is commonly prescribed to athletes. Supplementing with creatine should be accompanied by drinking a lot of water, as no other specific measures are required.

5.Glutamine

Glutamine is an essential amino acid, which is required when the adaptive capacity of tissues is diminished and functions as a principle fuel for Morse during muscle protein synthesis. Consuming more glutamine also supports muscle protein balance during high training and stress, and speeds up recovery.

A study in the “Journal of Nutrition and Metabolism” showed that increased consumption of glutamine can enhance muscle performance and training capacity in both training athletes and the completely sedentary population. Moreover, glutamine can also help prevent decrease in muscle glycogen, muscle soreness and inflammation by a faster rate.

Dosing: About 2- 10 g of glutamine is usually sufficient for normal functioning for most people. It may also help you to split your doses during the day to make it more manageable, rather than taking large doses at a time.

Conclusion:

Thus, you probably wonder if the following five supplements would make a difference and help you recover faster and perform better during training and competitions. I remind the reader that supplementation should be part of the multifaceted process of recovery to fitness and health through nutrition, hydration, and rest.

Like using any new supplements, one should always consult the doctor in order to evaluate whether or not the supplements are suitable and do not have any unwanted side effects in the case of the existence of any disease or if they are not in combination with other medications. So, with the right encouragement, discipline and passion, you can increase your rate of recovery and reach all your fitness goals.