Muscle Recovery Sports Supplements

A common issue faced by individual involved in a muscle building workout is the length of time it takes muscles to recover between workouts. One barrier to continued strength training is Delayed Onset Muscle Soreness (DOMS) which refers to the pain and soreness experienced in muscle groups that were the focus of an intense workout one to two days prior. Most bodybuilders attempt to find methods allowing them to recover more quickly in order to continue the progression toward overall fitness and muscle strength. In addition to massage and stretching, recovery time can be minimized through the use of supplements that are specially formulated to target muscle recovery.

What Works?

There are a number of products on the market that target muscle recovery. Despite hormonal differences, the biochemistry of muscle building and recovery is identical in males and females so the supplements on the market can be used by both men and women. Some of the most common products include creatine, amino acids, Vitamin E and glutamine.

Creatine: Research indicates that creatine supplements may have a positive effect on the levels of creatine kinase (CK) in the bloodstream. CK is a protein that is released by muscle fibers and cells during tearing and is, therefore, an indicator of muscle damage. It is suggested that creatine can alleviate soreness associated with bodybuilding and also decrease the occurrence of muscle damage, leading to a faster recovery time.

Amino Acids: During exercise, protein breakdown increases with no rise in protein synthesis. After a workout, protein synthesis begins to rise but it is not enough to counteract the protein breakdown that continues after exercise. Supplementing with amino acids promotes increases in protein balance, resulting in improved muscle recovery and muscle growth.

Vitamin E: In addition to the cardiovascular benefits achieved with Vitamin E, preservation of muscle fiber integrity and a decrease in muscle damage are also associated with the supplement. Research indicates that Vitamin E may also play a roll in reducing the level of pain associated with muscle building.

Glutamine: Studies suggest that glutamine is effective in decreasing muscle breakdown resulting from weight training. Diminishing muscle breakdown has a direct effect on muscle recovery time.