Recovery time is just important as the exercise itself as it can have a huge impact on performance. Muscle soreness can cause extreme physical discomfort and interrupt training sessions. With a reduction in acute muscle soreness and post-workout muscle breakdown, you can increase training volume, and generate greater gains in strength and overall performance. There is no better day at the gym than the day you can lift heavier than before.
Nutrition and sleep are the most important for recovery but adding specific supplements to your diet can help to improve performance to its peak. Let’s talk about the top 5 supplements I believe can help to improve your recovery time and overall performance.
1. L-GLUTAMINE
What is it?
Glutamine (also known as l-glutamine) is an amino acid. Glutamine is vital for reducing muscle mass breakdown and boosting immune system function.
It is one of the best supplements for muscle recovery due to its ability in reducing muscle mass breakdown and post-workout soreness. With less soreness and faster recovery, you can increase training volume and better results.
In addition to exercise recovery, studies suggest that adding glutamine-rich foods to your diet can support your gut and digestive health, improve inflammatory bowel diseases such as leaky gut, Crohn’s, and IBS, and strengthen your immune system.
When to take it?
The best time to take glutamine to build muscle is immediately following a workout, typically 30 minutes after finishing for efficient nutrient absorption.
An average diet contains 5-10g of glutamine per day. However, if there’s significant stress placed on the body, our metabolic demand for glutamine can be higher than our muscles can produce.
Natural sources of glutamine:
Beef, milk, eggs, whey protein isolate, Greek yogurt, seafood.
2. ELECTROLYTES
What is it?
Electrolytes are minerals that help maintain alkaline pH and hydration, which are required to normalize pH balance following exercise, to help with faster muscle recovery. During exercise, alkalizing minerals (magnesium, potassium, calcium, sodium, and bicarbonate) are utilized to help with normalizing muscle contraction and muscle function.
Without an adequate concentration of the proper alkalizing minerals, the inflammatory response of muscles can lead to a lack of recovery and increased pain and soreness. The last thing you want is to cramp during your training or competition.
When to take it?
If you’re working out for an hour or less, regular H20 will do. But if you’re exercising upwards of 75 minutes or more (or if it’s very hot out), then an electrolyte drink is a good idea during or after your workout.
Natural sources of electrolytes:
Nuts, potatoes, broccoli, bananas, avocado, spinach, kale, watermelon, sunflower seeds, pumpkin seeds, milk, coconut water, pickle juice.
3. BRANCHED CHAIN AMINO ACIDS (BCAAs)
What is it?
Branched Chain Amino Acids are the building blocks of protein. These building blocks refer to the three essential amino acids Leucine, Isoleucine, and Valine . The human body cannot manufacture essential amino acids, therefore, they must be obtained from food sources in your diet, or through supplementation.
BCAA’s are vital for faster recovery because they are directly responsible for increasing the rate of the biological process of muscle protein synthesis (anabolism, or muscle growth) and decreasing the rate of protein degradation (catabolism, muscle breakdown).
Every time you work out, you produce small tears in your muscle tissue, which then repairs and grows in the process. BCAAs help build muscle mass by repairing those tears.
When to take it?
Branched-chain amino acids should be taken before or during your workout to fuel performance.
You can also take BCAAs daily on non-training days, to help with recovery and maintaining a positive protein balance.
Natural sources of BCAA’s:
Beef, chicken, fish, eggs, milk, chickpeas, lentils, brown rice, pumpkin seeds, and nuts.
4. HMB
What is it?
HMB or beta-hydroxy beta-methyl butyrate is a substance produced by the body naturally through the breakdown of leucine that’s essential for protein synthesis and muscle repair.
Since only a small percentage of leucine is converted to HMB, it is not possible to obtain significant amounts from diet alone.
HMB supplements are linked to benefits, such as increased exercise performance, reduced muscle breakdown, and increased muscle growth in untrained and older adults.
When to take it?
It can vary depending on the time of your workout. Generally, it is recommended to take HMB around an hour before your workout. However, this will differ if you work out first thing in the morning – in this instance, you can take HMB right before you exercise.
You can also take HMB immediately after your workout, in the evening before bedtime, or first thing when you wake up.
HMB can be taken on an empty stomach or with a meal.
Natural sources of HMB:
HMB is a natural metabolite of the amino acid, leucine. HMB is found in small quantities in foods such as grapefruit, alfalfa, and catfish.
5. CITRULLINE MALATE
What is it?
Citrulline Malate is a unique combination of the nonessential amino acids L-Citrulline and malate, which come from malic acid. Citrulline Malate is perhaps one of the most impressive and versatile supplements proven to help support faster muscle recovery.
It is one of the best supplements for faster muscle recovery, due to its ability to release nitric oxide (NO). NO is a vasodilator, meaning that it widens the blood vessels, without raising blood pressure. By promoting the release of NO, the body can transport more oxygen and blood, resulting in improved strength, better endurance, and optimized recovery. By improving each aspect of your training through an increase in Nitric Oxide production, you’ll be able to clock faster times, delay muscle fatigue, increase training volume, row harder, and lift heavier.
When to take it?
Ideally, it is best to take it about 20-40 minutes before a workout on empty stomach. Using citrulline malate pre-workout will improve overall performance, and will allow you to do strenuous activity for a longer period. The best dose to take in 24 hours is 6-18 grams.
6 grams is the minimal amount needed to notice any effects.
Natural sources of Citrulline:
The primary dietary source of citrulline is watermelon.
Improve Muscle Recovery with MariGold!
Regular exercise can be demanding on the body, leading to sore and fatigued muscles. To promote muscle growth and prevent injury, it’s important to fuel your muscles with the right nutrients. MariGold offers a line of healthy, real food snacks and foods specifically designed to support muscle recovery and soreness.
MariGold’s Grass-Fed Whey Isolate Protein Powder is a key product for muscle recovery, providing 20+ grams of protein per serving derived from sweet Irish milk given by Truly Grass-Fed™ cows. This premium protein powder is rich in Branched Chain Amino Acids (BCAAs), which are essential for muscle growth and recovery. The flavored Protein Powders also contain L-Glutamine, an amino acid that offers extra muscle building and recovery benefits, as well as supporting a healthy gut and immune system.
MariGold Protein Bars and Nuggets are perfect for on-the-go snacking before or after a workout. These snacks contain high-quality Grass-Fed Whey Isolate Protein Powder with 20+ grams of protein and rich in BCAAs to support muscle growth and recovery.
For those who need an extra boost in the morning, MariGold’s Whey Isolate High Protein Coffees are a great option. These drinks provide protein-fueled energy and an organic arabica coffee flavonoid boost to help you tackle your day while supporting muscle recovery and soreness.
By providing your muscles with the right nutrients, such as L-Glutamine and BCAAs, you can help support muscle recovery and reduce soreness, allowing you to get the most out of your workouts. With MariGold’s line of real food snacks and foods, you can feed your muscles what they need and want to thrive.
