Best Supplements To Take For Muscle Recovery

Fitness enthusiasts who have been gearing up for an athletic challenge will be familiar with the benefits of eating enough protein, supplementing with creatine, and having pre-workout before a big session in the gym. 

However, after they have crossed the finish line, what are the best supplements they should take to help their muscles recover before they rejuvenate themselves at a wellness retreat? 

Magnesium

Magnesium is one of the best minerals to take after your muscles have been pushed to the extreme. One of the reasons why is because it reduces tension by helping muscles to contract and relax.

It also helps the body maintain electrolytes, which prevents cramps and boosts muscle function. Its role in protein synthesis also means the body can absorb protein better, repairing muscle tissue and supporting recovery. 

Magnesium is also an anti-inflammatory, keeping muscle soreness to a minimum. 

A recent study showed that the mineral is so effective at aiding muscle recovery that those who do intense exercise should have 10 to 20 per cent more magnesium than ordinary people. 

Creatine

As well as providing energy to muscles, creatine is essential for recovery as it builds up glycogen stores. This boosts energy levels again after intense exercise, reducing fatigue and poor performance. 

Glycogen is also needed for muscle repair, thanks to its role in protein synthesis, helping the body to rebuild sore muscles. 

Omega-3 fatty acids

Omega-3 fatty acids are important for muscle recovery as they are anti-inflammatory, which helps with muscle soreness and swelling. Therefore, they ease inflammation, helping athletes to feel themselves again sooner.

Studies have shown that muscle soreness is much lower for those taking omega-3 supplements, reducing muscle damage after a big event.

Effects of magnesium supplementation on muscle soreness in different type of physical activities: a systematic review – Journal of Translational Medicine 

The effect of Omega-3 polyunsaturated fatty acid supplementation on exercise-induced muscle damage – Journal of the International Society of Sports Nutrition