Best Supplements For Muscle Growth And Recovery

There’s a lot of talk about taking supplements to improve muscle growth and boost recovery after a workout. Should you take them or will a diet focused on building muscle do the job? If you thought you could take a supplement and you wouldn’t ache so much the next day after working out or building your muscles faster, it’s tempting to try it. For some people, supplements can help with muscle growth and recovery. You have to be careful, not all supplements are beneficial or safe.

There is some evidence that protein supplements may benefit muscle growth.

People often take supplements to improve athletic performance, build more muscle, prevent falls, and prevent sarcopenia, the muscle loss that occurs with aging. Protein, collagen, and creatine have shown evidence that they do help build muscle tissue, but the field of supplements isn’t regulated. Some supplements contain ingredients that are harmful to your health and have impurities that include toxic metals like mercury and arsenic. Find supplements that contain a seal of approval Certified for Sports from testing companies like NSF.

Depleted glycogen stores cause muscle soreness.

A light snack containing carbs and protein is beneficial for both muscle recovery and building muscles. When you exercise, you break down muscle tissue and burn up stored glycogen. The carbohydrates in the snack help maintain energy during your workout so you don’t hit the wall and replenish the depleted glycogen stores that lead to muscle soreness. Protein is a source of energy and starts the process of rebuilding muscle tissue after exercise. It boosts recovery.

Some people benefit from taking protein or creatine supplements.

While consuming more protein in your diet is the best route to take to improve recovery and boost muscle growth, some people benefit from it. If you have problems consuming enough protein a supplement will help. Seniors often have a problem digesting and absorbing protein. They may eat as much protein as they did years earlier but realize less benefit. Creatine is another supplement that can benefit muscle building. The body makes it but it decreases as you age. Studies show that people between 57 and 70 taking creatine while doing resistance training increased muscle mass more than those who didn’t.

• If you have any health conditions, always check with your healthcare professional before taking any supplements. It can be harmful for people with certain conditions, like kidney disease.
• There’s proof whey protein boosts muscle building, but not everyone can digest whey protein. People who are lactose intolerant develop symptoms of diarrhea, flatulence, and cramps since it contains lactose.
• L-carnitine, an amino acid, diminishes as you age. It can help build energy. Taking a supplement may help. Curcumin from turmeric and omega-3, a fatty acid, have been shown to reduce inflammation to improve recovery.
• While creatine may help build muscle tissue and provide other benefits, it has drawbacks. It can interact with caffeine and herbal supplements and increase the risk of stroke, or cause water retention in the muscles and weight gain.

For more information, contact us today at Thrive Fitness!