You have a busy schedule that takes you to every corner of the earth and back. You work hard, and you train just as hard. You have even committed to doing the physical things that promote recovery on your days off. But just like the majority of people, you may have overlooked what you can consume to give your body the best chance at a more efficient recovery, or you’re just not sure where to start. The world of supplementation can be a tricky and overwhelming one because there are so many conflicting arguments and popular misconceptions. This may be why you have decided that you will leave it alone altogether. But when combined with proper activity, proper sleep and consistent (not perfect but consistent) eating habits, supplements can help to make your recovery more timely and more efficient. And to give you a quick jumpstart, here are my top 3 supplements that can help you with your recovery:
Supplementation for Recovery
Here are some great options for protein powders including dairy and plant-based options:
Limitless Pharma Whey Isolate (Lactose-Free)
Limitless Pharma Pure Whey Protein
ATPLAB Supreme Beef Protein
Mammoth Plant Protein
Find them all here:
PROTEIN POWDER
Protein is the building block of our bodies. Consuming enough protein is crucial to the recovery of your muscles since regular activity destroys muscle tissue for them to be rebuilt and ultimately, to grow. This is where protein powder comes into play. Since it is already in powder form, your body will be able to absorb it a lot quicker than denser sources of protein like beef, chicken or fish. But since it is unlikely that you will be able to consume these foods on the go or right after a workout, this would be a great time for you to have a quick scoop of protein powder mixed with water or any type of liquid. Whether you are a beginner and mildly active or a 6-day-a-week gym rat, your body will thank you for the extra 25 grams of protein per scoop it can use to rebuild and recover!
BCAA’s/EAA’S (BRANCHED-CHAIN/ESSENTIAL AMINO ACIDS)
You are currently training and moving at your full capacity and you can feel that you are not recovering as quickly as you used to because of the sheer volume of activity. Enter branched-chain/essential amino acids. These are the “builders” of our bodies. They help to trigger the systems of rebuilding and recovery for muscles and other vital organs of the body. Many EAA supplements come with electrolytes as well, which help keep you hydrated and maintain energy output. This is why it is beneficial to consume essential amino acids before and during your workout. They can go a long way to making sure that you are not still feeling sore and drained for too long after an intense workout.
Here are some of my favorite BCAA’s and EAA’s:
Limitless Pharma EAA Loaded
Nutrabolics Anabolic State Elite EAA
Jym Post Jym + Recovery Matrix BCAA
Beyond Yourself AMRAP BCAA
Find them all here:
Here are some excellent magnesium supplements:
ATPLab Synermag
ATPLab Mind Mag
North Coast Naturals Mag-Rite
Salus Magnesium Liquid
Find them all here:
MAGNESIUM
Magnesium is a vital electrolyte that regulates over 300 functions in our bodies. It is also a mineral that we tend to be deficient in whether we realize it or not. But when it comes to recovery, it can be one of the most important. When you feel sore or feel muscle stiffness or even when you feel like you are using a lot of brain power, magnesium can help ease and relax your tense muscles and calm your brain. Magnesium is a natural muscle relaxer and an essential mineral that can be more difficult to consume in the proper dosage through a regular diet. Supplementing with magnesium after a workout if you feel extra sore or even before bedtime can help you unwind and relax, creating a better environment for proper recovery!
In the demanding pace of a hectic lifestyle, optimal recovery is often overlooked, hindering fitness progress. Addressing this gap, strategic supplementation with protein powder emerges as a rapid and efficient means of replenishing muscles post-activity. Essential amino acids (BCAA's/EAA's) play a pivotal role in muscle building and sustained energy during intense workouts, aiding in swift recovery. Overlooked yet vital, magnesium supplements offer a natural muscle relaxant, easing stiffness and promoting mental calmness, fostering an environment conducive to proper recovery. By integrating these three key supplements into your routine, you empower your body to efficiently recover, unlocking the full potential of your fitness journey.