Let the Gains Begin – Enhance your recovery with a post-workout roster of supplements and nutrients
Many athletes unknowingly short-change the value of recovery. Since recovery is responsible for repairing muscle and tissue, reducing inflammation, and is required in order to replenish nutrients and energy stores necessary for cellular activity, and restoring central nervous system function, which means repairing the communication pathways between the brain and the body, much respect is needed for the process. The post-workout recovery regimen is critically important if you want to continue to stay healthy and active.
There are a few good habits to include in your post-workout routine. Eat a good meal that is sufficient in protein and carbohydrates in order to give nutrients to your muscles and to avoid excess soreness. Hydration. Don’t forget the H2O. It is recommended to drink at least ½ your body weight in ounces and more if you are working up a sweat. And another important aspect of training is sleep. Making sure you are catching 7-9 hours of the zzz’s per night in order to allow the central nervous system to repair and recover is vital for recovery and important for fat loss and muscle building because growth hormone is released during sleep. And lastly, don’t forget water! I recommend drinking at least ½ your body weight in ounces of water everyday (and more if you sweat)!
If you are keen to try and optimize your recovery time, there are several effective supplements and nutrients that can be used to minimize the amount of downtime that the muscles require. This means that an athlete has more time to spend improving their skills at their chosen sport. Check out the great eight:
1. Probiotics (and Prebiotics)
Probiotics supply the gut with healthy flora necessary for digestion, absorption, elimination and immune function. If your gut or digestion isn’t operating properly you won’t recover properly either, thus slowing the repair of muscle and tissue leading to more inflammation. A healthy target dose for daily health maintenance is between 20 and 50 billion CFUs.
Try using a prebiotic supplement as well. MSPrebiotic is an innovative prebiotic supplement, that is clinically proven to promote a balanced microbiome and improve overall gut health, among other significant health impacts including blood sugar balance, energy production and a proven satiety effect with 7g of fibre per scoop.
2. Omega-3 Fish Oil
Most known for its anti-inflammatory properties, it is also essential for hormone synthesis and improves bone repair while reducing muscle soreness. Try making it part of your daily vitamin/supplement routine to maximize the benefits.
3. Protein
Protein gives your muscles the necessary building blocks to build muscle and strength, especially when consumed after a workout. It also provides satiation and increases metabolism post-workout by restoring glycogen and reducing cortisol, which naturally rises during a workout. Whey protein, it is a great source for muscle synthesis and it is highly absorbable.
4. Curcumin
Curcumin is the potent anti-inflammatory component found in turmeric. It reduces pain and swelling when used either topically over sore muscles or taken orally.
To read the full article check out our digital edition and be sure to visit a healthy planet store. They offer in-store nutritionists who can provide health-related advice and can offer information on a range of supplements to help you achieve your goals. All items available at: www.healthyplanetcanada.com
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