THE BEST SUPPLEMENTS FOR EXERCISE RECOVERY

Whether you are into bodybuilding, crossfit, running or a multi sport athlete, what separates a top performers from an average performers is the ability to train to desired intensity on a consistent basis. We all know that the cornerstone of elite athletic performance is founded on eating whole, nutritious, organic foods. However, these modern times are marked by all sorts of road-blocks; from the proliferation of GMO foods and environmental pollution to the depletion of nutrients in farm soils and poor food transportation practices. These variables and many more call for the use of supplements to maintain a healthy outlook while pushing your body to the limit in terms of training and exercise.

A growing body of scientific evidence demonstrates that taking the right supplements regularly can support sports and athletic performance while fast tracking the process of training recovery.

In this article, we will highlight Nutrology’s best supplements to reduce muscle soreness and inflammation from exercise and expedite the recovery process.

 

Muscle Soreness

Popularly known as DOMS, muscle soreness after a workout can seriously impede your training progress. Typically, it sets in about 24 to 48 hours either after an intense workout or after performing new exercise routines. What usually happens is that training puts stress on the muscles thereby causing micro-tears of muscle fibers. This draws increased blood flow and inflammation to the area and stimulates pain receptors in the muscular tissue causing increased sensitivity. Because of this, muscle soreness is characterized by excessive pain, reduced range of motion, as well as reduced muscle strength.

 

So, how can you alleviate muscle soreness?

One of the best supplements to reduce muscle soreness is whey protein. It is one of the most crucial post-exercise supplements for repair of damaged muscle tissue and expedited recovery. These building blocks reduce muscle wasting, provide satiation and increase your metabolism post-workout. Now, not all whey protein supplements are made the same. Ideally, you want whey protein that has been sourced from grass-fed cows and cold-processed for increased bio-availability. Anything short of this is basically denatured (the protein is already folded and can not be used by the body to repair muscle tissue) filler with almost zero recovery benefits to your body.

Nutrology offers some of the highest quality undenatured grass-fed whey protein powders. Check them out here.  

Another great supplement for reducing muscle soreness is BCAA (branched-chain amino acids). It is made up of the amino acids, leucine, isoleucine, and valine which have proven benefits to reduce muscle soreness when taken pre and post workout. Nutrology provides high quality plant-based BCAA supplements derived from non-GMO corn. Unlike traditional BCAA supplements that are sourced from various animal parts, Nutrology BCAA supplements can be used by both vegans and non-vegans to support top athletic performance.

Sleep Recovery

For athletes and fitness buffs, nothing is more important that getting a good night’s sleep after a day of training. Unfortunately, this is lost on so many training enthusiasts. A great quality sleep lasting seven to nine hours allows your testosterone and growth hormones to be released into your blood stream to promote the recovery process of muscle tissue.

Here at Nutrology, we understand that stress hormones, intense workouts, and other environmental factors can get in the way of sleep – and ultimately, recovery. That is why we provide some of the best supplements to improve sleep available on the market today. Our Organic Hemp Extract is a broad spectrum zero THC hemp oil rich in phyto-cannabinoids. Scientific studies have shown that the active compounds found in hemp not only help reduce anxiety but also improve sleep quality and restore the body’s balance and optimal health.

Another great supplement for improving sleep quality especially in athletes and training enthusiasts is our Zen Natural – a magnesium based supplement. Magnesium is an essential macro-mineral that is not naturally produced by the body. Given that the only source of this mineral is the food we eat, magnesium deficiency is quite common. It helps to support deep, restorative sleep by maintaining healthy levels of GABA – a neurotransmitter that promotes sleep. Nutrology’s Zen Natural contains di-magnesium malate to provide more elemental magnesium per serving compared to other forms.

 

Inflammation Recovery

Inflammation is part of your body’s immune response to, among various other factors, stress and injury. In a training setting, inflammation is part of your body’s natural recovery process. It is a means for your body to compensate from the stress caused by working out. However, when inflammation is prolonged (due to overtraining), it can cause excess accumulation of reactive oxygen stress (ROS); otherwise symptomized as chronic fatigue. This can severely derail your training progress and ultimately drag behind your goals.

Some of the best supplements to reduce from exercise are chia seeds-based. Our Power Chia 10 – Micro-fine Chia Powder contains a powerful combination of ALA (Alpha-Linolenic Acid) and dietary fiber to alleviate joint pains, inflammation, and stiffness associated with intense training. The Power Chia 10 is sourced from chia seeds grown in cool temperatures and processed in high altitudes of Central America providing the highest nutritional value.

CBD, a phytocannabinoid from hemp extract has also been found to help with faster inflammation recovery after workouts thanks to a 2018 report published in Frontiers of Neurology Journal. The report reviewed more than 100 scientific studies and concluded that “CBD can indeed reduce inflammation in the body and help improve pain and mobility ”. Nutrology’s Organic Hemp Extract has 17 mg of phytocannabinoids per serving to help alleviate muscle inflammation arising from exercise.

You can include these supplements in your daily routine, pre-workout, pre-workout and before bed, to help your body recover quickly and get back to optimal training form. Investing in quality supplements could, very well, be the missing piece of the puzzle you need to realize your training and exercise goals. Be sure to consult your physician first before taking any supplements.

Joanne Tull, former Fitness America, Fitness Canada and Fitness Universe finalist. Joanne is a Co-Founder of Nutrology, the naturally based sports nutrition company that has innovated clean label nutritional products used by thousands of athletes, including elites in the NFL, MLB, NHL and Professional Boxing. Having appeared on ESPN, Fox Sports and TSN after finishing a storied athletic career as a state champion, collegiate and national level gymnast. Joanne’s common sense approach to nutrition will educate and motivate people on how to live a healthy lifestyle while balancing career, kids and fitness goals.

 

REFERENCES

Jackman S.R. et.al, Human Performance Laboratory, Exercise Metabolism Research Group, School of Sport and Exercise Sciences, The University of Birmingham (2010): “Branched-chain amino acid ingestion can ameliorate soreness from eccentric exercise”. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/19997002

Skillen R.A. et.al, Sports Performance Laboratory, University of California-Davis (2008): “Effects of an amino acid carbohydrate drink on exercise performance after consecutive-day exercise bouts”. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/19033610

Editorial Staff, Canadian Chiropractic Association (Updated 2019): “What causes muscle soreness after working out?” Retrieved from https://www.chiropractic.ca/blog/what-causes-muscle-soreness-after-working-out/

Slattery, K., Bentley, D., & Coutts, A. J. (2015): “The Role of Oxidative, Inflammatory and Neuro-endo-crinological Systems during Exercise Stress in Athletes: Implications of Antioxidant Supplementation on Physiological Adaptation during Intensified Physical Training.” Sports Medicine, 45(4), 453-471. doi: 10.1007/s40279-014-0282-7. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/25398224

Thorsten Rudroff and Jacob Sosnoff, Frontiers in Neurology (2018): “Cannabidiol to Improve Mobility in People with Multiple Sclerosis”. Retrieved from https://www.frontiersin.org/articles/10.3389/fneur.2018.00183/full

Stacey Leasca, Men’s Health (2019): “Considering CBD for Muscle Recovery? Here’s What You Need to Know”. Retrieved from https://www.menshealth.com/health/a26467604/cbd-for-inflammation-muscle-recovery/

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