As an athlete, people often demand a lot from their body in terms of performance, hence the importance of emphasizing the recovery aspect after each training. Recovery refers to the techniques and actions you take to optimize muscle repair such as nutrition, stretching, etc. Taking zma supplements to ensure your body attacks each workout under the most favorable conditions is essential. Any athlete involved in his sport takes his sessions as seriously as his rest phases.
What are the best supplements for recovery? Here are 3 supplements that focus on muscle recovery to maximize muscle growth.
- Creatine
Although the primary purpose of creatine is to boost ATP (energy molecule) levels, it also helps improve muscle cell recovery since it helps to train more often. So not only do you recover faster, the more sustained training frequency helps you build more muscle mass and gain strength.
- Glucosamine
One of the fundamentals for building and maintaining muscle tissue as well as caring for the joints is glucosamine. It is naturally synthesized in the body by glutamine and glucose. Since glucosamine is very difficult to find in the diet, supplementation is recommended and it is a very healthy alternative, unlike anti-inflammatory drugs.
It reduces inflammation, pain and helps the joints to stay healthy by encouraging their elasticity and strength. Glucosamine also slows down the degeneration of cartilage while repairing connective tissue, which are all crucial aspects of recovery.
- BCAAs
One of the most important supplements, whatever the sport discipline. The BCAA (branched chain amino acids in English) consists of three amino acids: leucine, isoleucine and valine. During repeated physical exertion, the muscles burn their bcaa, then the body begins to burn muscle tissue to provide these essential amino acids, so that the physical effort can continue.
Since BCAAs are used to synthesize and repair muscle, BCAA supplements are recommended for recovery because your body do not make them.
Researchers suggest taking a large dose of BCAAs before and after training to increase the body’s supply of usable amino acids.This increases protein synthesis, improving performance and rapid recovery.
