Muscle Recovery Sports Supplements

Written by Emily Ledbetter
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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.

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There are only two things

There are only two things that I have found that really helps me recover after I get done playing sports or working out! Sports Supplements is one of those and the other is sitting and relaxing in a hot tub. There is something about taking it easy right after a good working out in a hot tub that makes everything better. This is a great post thank you for sharing it!!!

Muscle Recovery Sports Supplements

Thanks for sharing this interesting article about muscle recovery sports supplements. It's important to take good care for your muscles after a hard workout as not doing so can cause injury. But like you said, there are a number of products on the market that target muscle recovery and prevent Delayed Onset Muscle Soreness. I'm not a bodybuilder but I exercise regularly. I always thought supplements like creatine and glutamine were for "bulking up" until I learned that they help build and repair your muscles and decreases muscle fatigue. My trainer helped me pick out the right supplement for me, based on the training that I do, and a protein mixer bottle so now it's easy to refuel after a workout. Thanks again for the article!

Wondering if Amino Acids are really necessary?

Most of the items you list are great for muscle recovery, however you should post more info regarding Amino Acids All amino acids can be found in protein so unless an individual is dieting or has a specific deficiency an "amino acid supplement" is not very necessary.