Taking workout recovery supplements after you exercise is key to maximizing the benefits and efforts of your workout. Not only can they speed up the recovery process, but they also reduce soreness and replenish nutrients in your body.
But what kind of supplements should you be taking and how do you choose the ones your body needs most? While this depends on your specific fitness goals, we’ll be sharing a couple of the most important ones to assist with your recovery.
The Best Workout Recovery Supplements
Total Body Supplements
Workouts place a lot of stress on your body, so having the right recovery supplements boost how you feel throughout the day. The Total Human supplements from Onnit provide you with the right combination of vitamins, minerals, amino acids, and herbs to help you get the nutrients you need. The Total Human supplements come with both day and night packs designed to give you the support you need, 24/7. If you’ve never taken supplements before, Total Human is a great place to start because it offers you a blend of great ingredients! Want to get your supplements delivered to your door on a regular basis? Subscribe to Onnit and save up to 35%!
B-Complex
B Vitamins play a major role in converting fats and carbohydrates into energy. This is extremely important in preventing fatigue after a workout. But more importantly, B Vitamins help your body to repair tissue and rips in your muscles. This ultimately leads to muscle recovery and growth.
When looking at different B-Complex supplements, opt for one with full-spectrum support. Since B vitamins work best when taken together, you’ll get more benefits from ones that contain multiple vitamins. This includes B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folate), and B12.
Omega-3 Fatty Acids
Omega-3 fatty acid is a versatile supplement that everyone should be taking as part of their daily regimen. It’s well-known for heart benefits since it has the ability to lower triglyceride levels and blood pressure.
But it also has anti-inflammatory properties that can really make recovering after a workout easier, especially if they have EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). So if you’re working out on a regular basis, it can reduce the inflammation associated with joint pain and stiffness. They also support muscle protein synthesis, which works to repair tissue and build lean muscle mass over time.
Fish oil is one of the most common ways to get your dose of omega-3 fatty acids. However, there are vegan-friendly options out there as well.
Electrolytes
It’s perfectly normal to feel tired and fatigued after your workout. During intense exercise, you lose a lot of electrolytes when you sweat, which can cause dehydration in addition to soreness and fatigue. To replenish your body, you’ll want to make sure you take electrolyte supplements. We recommend staying away from sports drinks as they are high in sugar and are not very healthy for you!
Electrolytes contain important minerals like sodium, potassium, calcium, magnesium, and other essential vitamins. Together, they make sure you maintain hydration by distributing water to your organs and cells.
They can also enhance the electrical impulses in your nerves so that you have better coordination and reflexes while you work out. For that reason, you can take electrolyte supplements before you work out too.
Magnesium
Responsible for 300 different biochemical reactions in the body, magnesium is a powerhouse when it comes to vitamins. People with magnesium deficiencies will often experience poor blood pressure and unhealthy blood sugar.
But its primary use as a workout recovery supplement is to relax the muscles. It’s common for people to experience stiffness or cramps after exercise, but taking magnesium can help to alleviate those issues. On top of that, magnesium can also reduce inflammation and oxidative stress – two vital factors for muscle recovery.
Vitamin C
Vitamin C is one of the most important vitamins that people take to increase their immunity to fight off colds. But it also has some great benefits for people who work out often. Incorporating a Vitamin C supplement into your post-workout routine can really give your muscles the repair boost they need.
It’s a powerful antioxidant that alleviates muscle pain and soreness while also reducing inflammation. And it also helps to produce collagen, which clears out lactic acid and maintains the strength of your tendons and ligaments. Collagen is also key for healthy skin and nails, so it’s a versatile vitamin that everyone should be taking on a daily basis!
Creatine
Ask any athlete and they’ll likely tell you that taking creatine is part of their workout regimen. Many people take it before exercise, as it has the ability to increase strength and power for a more efficient workout. However, it can also provide useful benefits to assist with post-exercise recovery. That’s because it makes adenosine triphosphate (ATP), which increases the energy supply to the muscles to reduce fatigue and soreness.
The production of ATP is also good for cognitive function, as the neurons in your brain also require this molecule. Therefore, many people also take creatine for mood and stress regulation.
Branched-Chain Amino Acids
Branched-chain amino acids, otherwise known as BCAAs, are some of the most important supplements to take after exercising. Unlike other vitamins and minerals, BCAAs are metabolized directly in the muscles so they can be used immediately by the body. This means they’re great as both a pre-and post-workout supplement.
If you take BCAAs, you’ll feel less sore and do less damage to your muscles. Not only will this lead to a more efficient workout, but also a faster recovery time!
BCAAs also work extremely well with essential amino acids (EAAs), so it’s a good idea to look for a supplement with both. EAAs are amino acids that our bodies can’t produce. Since they must be obtained via a supplement, having one with well-rounded support can work wonders for athletic performance and recovery!
Fitness isn’t just about the workout itself. By taking the right workout recovery supplements, you can make sure your body heals and is ready for the next challenge. In addition to taking supplements after you exercise, you may also consider performance-boosting pre-gym supplements as well. But as with any vitamin supplements, it’s important to pair them with a balanced diet and proper hydration. While they aren’t meant to replace the nutrients you get from food, they can give you the boost your body needs
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