Muscle recovery is an essential part of the muscle building process. There is no doubt that the exercises are immensely helpful, but from time to time it can lead to soreness as well as pain in the muscle. Due to this, your muscle recovery and the fitness goals can be affected. That’s why the bodybuilders need the muscle recovery supplements so that their muscles are not damaged after the work out.
It has been proved that proteins, healthy fats and carbohydrates cannot provide enough strength that a bodybuilder needs after completing their exercise regimen. Hence, the experts have made the supplements for muscle recovery.
Top 5 Muscle Recovery Supplements
BCAAs or the Branch Chain amino acids are one of the most popular supplements for recovery of the muscles. They consist of 3 types of amino acids, such as Valine, leucine and Isoleucine.
The Journal of Sports Medicine and Physical Fitness says that the bodybuilders, who take this supplementation on the regular basis, show less exercise induced damage in their muscles and their muscle recovery is also faster in compared to those who don’t take this supplement.
Creatine is another most popular supplement which is used by the muscle builders for their muscle recovery. It is also consists of 3 essential amino acids, such as Glycine, Arginine and Methionine. Creatine helps a lot in the production of energy. It has been proved that the creatine supplements recover the muscles faster if you are undergoing an intense exercise regimen as well as weight training.
The muscles of the human body have only 10-15 seconds of energy at the time of doing exercise. That is why by consuming the creatine supplementation, you will get much more energy so as to do the exercise with more strength for a longer time.
It is a non-essential amino acid and it is present in the muscle tissue more densely. In fact, half of the amino acid is occupied by Glutamine. During working out, the glutamine present in the muscle tissue diminishes rapidly which lead to the slower muscle recovery.
In addition to this, the lower level of glutamine also decreases the strength to do the intense exercises. That is why the experts suggest glutamine so that the bodybuilders can counteract these effects. Moreover, glutamine is also a major part of protein and muscle synthesis. Hence, a supplement composed of glutamine is extremely important.
Soy protein is also regarded as one of the supplements that help in muscle recovery. As it contains antioxidants in high amounts, it enhances the recovery time of the muscles.
HMB or Beta-hydroxy beta-methylbutyrate consists of leucine. It helps a lot in the protein synthesis as well as in burning the excess fats. It also has the properties to avoid the muscle damage.
By regular intake of this supplement, the bodybuilders can recover their muscles much faster and there will be no problem of soreness in the muscles, even if you do intense exercise for a longer time. You can take a dose of 3-5 g every day along with exercise. It should be consumed along with some food before going to bed or before starting your exercise.