Weight lifting training helps you become stronger and build up impressive muscles, but after going to the gym you inevitably feel tiredness and pain throughout the body.
Taking the right supplements will help minimize muscle soreness, speed up recovery, and even burn a little extra fat!
We all know the burning pain in the muscles that occurs after a day of legs workout or after an exhausting high-intensity interval training.
Proper nutrition, healthy sleep, and a well-designed training program will help you cope with the terrible signs of delayed muscle pain syndrome.
Below I will talk about the best supplements for muscle recovery that will help you minimize the delayed onset muscle soreness and thereby increase the effectiveness of your workouts over time.
After all, the faster you recover after training, the faster you can return to a normal level of physical activity.
Table of Contents
There is a reason why BCAAs are found in almost every post-workout supplement: they really work!
The amino acids Leucine, Isoleucine, and Valine are important for building muscle and minimizing muscle breakdown.
The goal of strength training is to provoke tension and damage to muscle fibers so that they can grow and become bigger and stronger (with proper nutrition).
However, this process can harm the proteins that make up the muscle fibers and turn even the simplest actions, such as getting out of bed, into a real hell.
Taking BCAAs is an effective way to speed recovery, helping to reduce delayed muscle pain and reduce the time needed to rest between workouts.
The recommended dose of serving BCAAs is 5 grams that can be taken before, during, after training or at any other time of the day.
It is recommended to choose BCAAs with an amino acid ratio of 2: 1: 1 (Leucine: Isoleucine: Valine).
If you are looking to take a BCAA supplement, but don’t know how to choose them correctly, check out my What is the Best BCAA Supplement? – 12 Best BCAAs of 2020 Review.
Fish Oil (Omega-3)
Fish Oil is one of the most versatile supplements in the sports nutrition market.
It helps improve overall health in a variety of ways, from the brain and eye enhancement to strengthening heart health and weight control.
Fish oil will not disappoint as well in terms of accelerating recovery.
Fish oil contains two essential amino acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that have powerful anti-inflammatory properties and help reduce muscle pain after exercise.
The scientists recommend taking 1 gram of fish oil daily to enhance cardiovascular health.
As a means of reducing the delayed onset muscle soreness, fish oil should be taken in a double dose – 2 grams (a combination of EPA and DHA) per day.
This amino acid is mostly known as a fat burner, but could also be an important supplement for effective recovery after training.
L-carnitine helps optimize muscle repair by helping to reduce the accumulation of ammonia in the muscles and increase blood flow during and after exercise.
What could be better than an additive that has both the properties of a fat burner and the ability to reduce muscle pain?
If you want to learn more about L-Carnitine, check out my Best Acetyl L-Carnitine Supplement – Best of 2020 Review
Taurine is a popular amino acid that reduces oxidative stress, which allows athletes to increase performance.
It also improves the water balance in muscle tissue, reducing the degree of damage, which leads to a decrease in the duration of muscle soreness.
Everyone who is somehow connected with fitness, probably heard about this substance, since it is part of many energy drinks and sports supplements.
If your goal is to develop muscles and increase strength, then taking taurine before training will have a positive effect on recovery processes, and intense physical activity will be easier to tolerate due to antioxidant effects.
Taurine is available as a separate additive and is part of many multi-component supplements. It is present in almost any pre-workout complex, and its amount can exceed the average daily rate, which is 400 mg per day.
In specialized sports supplements, the concentration of taurine may be different: from 200 to 2000 mg.
Such a dosage should not confuse you, since, with intense physical exertion, the need for taurine increases, and the body can absorb a larger amount of substance.
It is worth noting that an overdose is almost impossible since the excess content of this amino acid is excreted in the urine.
Blueberries and Cherries
These can help get rid of metabolic products that accumulate during hard training, which reduces the amount of microtrauma of muscle tissue and alleviates pain.
You can consume berries in their natural form or as additives in the form of juice, or powder/pills.
Avoid consuming these berries along with whey proteins, as protein peptides make it harder to absorb antioxidants.
For their full assimilation, take them 30 minutes to an hour after you have taken whey protein.
Glutamine is an amino acid used in protein synthesis that affects the body’s ability to replenish glycogen stores and affects the duration of post-workout pain.
This is the most common amino acid in muscles: it forms 61% of the amino acid profile of skeletal muscle. Glutamine by is 19% consists of nitrogen, which makes it the main carrier of nitrogen in muscle cells.
Thanks to its powerful anti-catabolic properties, glutamine prevents muscle breakdown. This property is invaluable in the drying phase, especially in the summer, when you are trying to get rid of body fat without the risk of losing muscles.
Bodybuilders are advised to take 10-15 grams of L-glutamine per day. The supplement is best taken 2-3 times a day, in portions of about 5 grams.
Please note that L-glutamine is often part of other supplements, the most common as an ingredient in various types of proteins. Consider this fact when determining the optimal dose.
The best time to take L-Glutamine is in the morning, after a workout, and late at night before bedtime.
Recommended Read: What is the Best L-Glutamine Supplement?- Best of 2020 Review
Vitamin D is involved in protein synthesis and improves muscle recovery. You might be surprised, but vitamin D is the most important of all vitamins when it comes to testosterone production.
It is recommended to take from 2000 to 5000 units daily until its blood level reaches 40 ng/ml.
Zinc is an important element that helps to weaken the post-workout inflammatory process, which speeds up the excretion of metabolites.
The daily requirement for zinc for normal people is 5-10 mg, in bodybuilding the dose is increased to 30 mg per day.
The Final Verdict
I hope you have enjoyed reading this article and now, you know better what are the best supplements for muscle recovery.
You can take them separately or chose post-workout supplements that usually contain a combination of the above-mentioned supplements and thus, they are more convenient to use.
If you have any questions or thoughts about the above aspects, or you have something to add or share your story, please leave them in the comments section below and I will get back to you asap.
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All the best,