Best Supplements for Muscle Repair
Resting and nutrition are equally important as regular exercising. During intensive workouts, the body breaks down muscles proteins for energy, leading to muscle tissue damages. Additionally, the muscles’ rapid metabolisms cause buildups of free radicals and lactic acid in the muscle cells, leading to stress in the muscles.
Top Supplements for muscle repair
That is when rest becomes vital – to give your body a chance to heal and repair the damaged tissues. However, prolonged resting is highly discouraged. As such, nutrition comes in to speed up the repair process.
Still, that might not be enough. Hence, complementing your diet with a pack of BCAA powder or any other supplement ideal for muscle recovery is recommendable. Here, we have listed five of the best supplements for muscle repair and recovery. Check them out.
5 Best Supplements for Muscle Repair
Beta-Alanine is one of the vital non-essential amino acids highly effective in muscle repair and recovery and fighting muscle fatigue and soreness. The acid, along with L-histidine, influences the production of muscle carnosine – a critical compound for muscle recovery. Carnosine is a multifunctional compound.
Some of the primary roles of carnosine in the muscle include buffering of muscle cells PH, fighting free radicals, enzyme regulation, and calcium regulation. Therefore, carnosine facilitates muscle recovery significantly.
Beta-Alanine supplementation has been found to increase the concentration of carnosine in skeletal muscles by up to 80%. Therefore, consuming Beta-Alanine-based supplements can influence muscle recovery significantly.
2. Whey Protein Isolate
Whey Protein Isolate is the other valuable supplement in muscle recovery. The supplement helps in protein synthesis, hence increasing the recovery rate. Also, the sufficiency of whey protein in the muscles reduces muscle damage significantly.
Usually, whey protein supplements contain BCAA amino acids, β-lactalbumin, lactalbumin, vitamins, minerals, and other essential compounds beneficial for muscle recovery. Additionally, whey protein digests faster than the typical proteins. Therefore, it is a better option for speedy muscle recovery.
It is good to note that whey protein isolate supplement is more effective when consumed right after exercises. However, the supplement is also effective even when consumed before or during exercise.
Citrulline is also a non-essential amino acid responsible for muscle recovery. Research shows that citrulline supplements reduce muscle soreness and fatigue and increase the recovery rate by about 40%.
Citrulline is also one of the critical activators of muscle protein synthesis. It helps muscle recovery by improving blood flow and buffering the muscle cells’ PH, reducing muscle damages and inflammation. It stimulates the production of l-arginine, which helps in nitrogen synthesis.
Nitrogen oxides play significant roles in the body, including vasodilation, which enhances blood flow to the muscles, hence a sufficient supply of oxygen, proteins, and other nutrients beneficial for recovery. Arginine is also responsible for buffering lactic acid in the muscle cells.
Additionally, citrulline enhances the production of Adenosine Tri-Phosphate (ATP) and Malic acid, which help relieve muscle pain and soreness.
4. Omega-3 Fatty Acids
Omega-3 fatty acids supplements are the other most effective supplement for muscle repair and recovery. The supplements help in improving blood flow and relieving inflammation. They also assist in reducing exercise-induced damages.
Omega-3 fatty acids are famous for their anti-inflammation properties. They are also critical in relieving fatigue and muscle soreness. Additionally, omega3 fatty acids play significant roles in speeding up muscle recovery. The acids are regarded as precursors to prostaglandins, a valuable compound for relieving inflammation.
Additionally, omega-3 fatty acids influence cell fluidity, affect cellular receptor functions, and influence cytokine production, thus lowering muscle damages that result from intensive exercises.
In addition to that, omega-3 acids take part in vasodilation. Therefore, they also help improve blood flow, hence a sufficient supply of oxygen and other nutrients helpful in muscle repair and recovery.
5. Branched-Chain Amino Acid (BCAA)
BCAAs supplements facilitate muscle repair and recovery by promoting muscle protein synthesis. They also help in reducing muscle degradation.
Branched-Chain Amino Acids (BCAAs) are considered muscle proteins building blocks. They comprise valine, leucine, and isoleucine. However, most BCAA based supplements contain other compounds such as glutamine that are useful for muscle recovery.
During intensive workouts, the body breaks down muscle proteins for energy leading to rapid consumption of BCAAs, hence a quick decline in the acids level. Without a sufficient supply BCAAs, muscles take longer to heal. Therefore, incorporating BCAA powder in your nutrition strategy is recommendable.
While looking to grow muscles through intensive exercising, speeding recovery is essential. Note that slowed healing can result in significant adverse effects.
Therefore, ensure to incorporate either of the discussed supplements to speed up the recovery of your muscles.
Note: Consult your physician before beginning any new supplement.
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