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Supplements for Recovery


Firstly, I have to address the question: why recover?

Your body absolutely NEEDS rest. Hitting the gym hard everyday is not the only factor for muscle and strength gains. In order to stay healthy and on track with your goals, recovery is essential. Taking the time to rest allows your muscles and bones to be able to rebuild and recover from your workouts. After resting, your muscles are stronger, your risk of injury decreases, and you will be better able to enhance your performance for your next gym session.

In addition, adding in effective supplements to your routine can significantly increase recovery, which increases your results.

1. BCAA's

BCAA’s are one of the main supplements I would recommend. They have multiple benefits, including their muscle building and recovery properties.

It has been shown that they are highly important in protein synthesis (basically muscle building). They may improve oxygen and growth hormone circulation to your muscles, which are both related to muscle growth. Additionally, they can be used as an energy source so you can push through your workout. They also speed up recovery, reduce muscle damage, and preserve lean muscle.

BCAA’s can be consumed pre-, intra-, and post-workout. I love drinking them during my workouts. They help improve performance during training, and reduce muscle soreness post-workout.

2. Whey Protein

Whey protein is key for fast recovery. For the best benefits, take it right after your workout. It is easily digestible, and quickly absorbed into your body. It is also full of BCAA’s, so you get those advantages that I discussed above.

Additionally, it promotes muscle growth, enhances performance, and rebuilds muscles.

For best results, the recommended protein intake is about 0.8 - 1.2 grams of protein per bodyweight.

3. Glutamine

Glutamine composes 60% of muscle tissue. It is an anti-catabolic agent, meaning it prevents or minimizes the breakdown of muscle after a workout.

It has been shown that supplementation may enhance recovery of your immune system after a strenuous workout. Additionally, it helps replenish depleted glucose stores after training, which speeds up the recovery process, and increases growth hormone levels in the body, which promotes the synthesis of new muscle mass.

However, I would only recommend glutamine supplementation to powerlifters and heavy-training endurance athletes. Glutamine is the most common amino acid, and you more than likely have enough of it through your protein intake and your body’s natural production.

You can use supplements to fuel your recovery just like you use them to fuel your workouts. You may think that you need to continuously push yourself to see the gains or results you desire, but sometimes its better to just slow down, and let your body rest. It's the only one you'll have, so why not take care of it?

If you have any other questions, don't hesitate to ask! I'm here for you (:

Your Coach, Natalie

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