Muscle rehabilitation is an essential component of your training. When you can hardly go up the stairs in your flat, no one wants to go back to the gym. Your body requires vital nutrients to fully rebuild and repair itself in order to keep you healthy, sore-free, and on schedule to reach your training objectives. Including the correct vitamins and supplements in your post-workout recovery regimen will help you recover quicker, improve muscle regeneration, and prevent muscle mass breakdown and discomfort, allowing you to perform at your best.
The top 10 vitamins and supplements for muscle recovery
CoQ10 is a vital antioxidant that may be found in high concentrations throughout the body, and it can assist athletes avoid muscle fatigue. It regulates the body’s inflammatory pathways, which are generally activated during and after physical activity. As an added benefit, it has been shown to be beneficial to cardiovascular health.
2. Vitamin C
Muscle cells are protected from free radical damage by vitamin C, which is an extremely potent antioxidant. It also helps with the creation of testosterone and other anabolic hormones, which are important for muscle growth. Vitamin C is also involved in the manufacture of collagen, which is the primary structural component of connective tissue in the body.
Vitamin C becomes an increasingly crucial component in the prevention of bone and muscle damage. Collagen helps to strengthen joints, allowing them to withstand greater weight resistance while experiencing reduced risk of injury. Vitamin C also assists in the clearance of lactic acid from the muscles, which is beneficial for athletes.
3. Vitamin A
Vitamin A is one of those vitamins that is usually forgotten about and underutilized. Despite the fact that vitamin A is best recognized for its eye-health advantages, it is also good to athletes and bodybuilders since it increases protein synthesis, which is essential for muscle development and recovery.
It is true that vitamin A is essential for the breakdown of protein during the mending process of the muscles. Vitamin A also aids in the development of greater structural strength in the muscles. It achieves this through promoting bone production and facilitating the maturity of immature cells, among other things.
4. B Vitamins
B-complex vitamins help in the synthesis of usable energy in your cells, providing your muscle cells with the fuel they require to mend rips. B-complex vitamins are found in foods like fruits and vegetables.
B-complex vitamins are also important in the digestion of amino acids and protein, among other things. As previously stated, new protein synthesis is required for muscle mending, which is facilitated by the ability to absorb amino acids.
All athletes’ recovery strategies should include BCAAs, which help them to rebuild muscle mass and recover more quickly after a workout. Three essential amino acids – leucine, isoleucine, and valine – are found in branched chain amino acids (BCAAs). BCAAs are essential for speedier recovery since they are directly responsible for boosting and reducing the pace of the biological process of muscle protein synthesis (anabolism, or muscular development), as well as the rate of protein decomposition (catabolism, muscle breakdown).
When you exercise, BCAAs are quickly depleted, and if you don’t maintain a positive balance of BCAAs, the rate of protein breakdown will outpace the rate of protein synthesis, resulting in you losing muscle mass rather than gaining it. Not to mention that without a proper quantity of BCAAs, your body will be deprived of the necessary nutrients it needs to adequately repair, rebuild, and replenish muscle mass, resulting in shorter recovery periods.
Electrolytes are minerals that aid in the maintenance of an alkaline pH and hydration, both of which are necessary to restore pH equilibrium during exercise and aid in muscle recovery. Alkalizing minerals are used during exercise to aid in the normalization of muscular contraction and function.
To work properly and maintain constant blood flow, muscles require a high concentration of alkalizing elements. The inflammatory reaction of muscles can lead to a lack of healing and increased discomfort and stiffness if there aren’t enough alkalizing minerals in the body. Cramping during training or competition is the last thing you want to happen.
In the human body, L-glutamine is the most prevalent conditionally necessary amino acid. Increased exercise volume depletes glutamine supplies quicker than your body can replace them, causing your body to go catabolic and break down lean muscle mass. Low glutamine levels might also weaken your immune system, making you more susceptible to illness.
Glutamine is necessary for muscle mass preservation and immune system function. Your immune system becomes vulnerable to infection after lengthy periods of exercise.
200 professional endurance athletes, including distance runners and rowers, ingested a post-workout drink containing 5g of glutamine or a placebo immediately after and two hours after exercise in a research study done by Oxford University’s Biochemistry Department. The results showed that 81 percent of the glutamine group had no infection seven days after exercise, compared to 49 percent of the placebo group.
8. Complex carbohydrates
Carbohydrates are required by the human body to perform things like grow and repair muscle, maintain cholesterol levels, regulate the central nervous system, and provide energy. While certain diet fads, such as keto, give carbs a poor name, the fact is that excellent, whole-food complex carbohydrates may help you achieve far more than you believe, regardless of your goals.
They can assist people on a weight-loss quest by regulating blood sugar levels, as well as those trying to grow muscle. They can also assist athletes who exercise for more than an hour every day so that they don’t waste muscle unnecessarily. Carbohydrates should account for 30-40% of your daily calorie intake and should come from high-quality, whole meals.
When you eat carbs, your digestive system breaks them down into glucose (sugar), which causes your pancreas to generate insulin, a hormone that tells your cells to absorb sugar for energy, which then converts into glycogen and stores body fat. Glycogen replenishment is critical for appropriate cellular function, especially for athletes who deplete this energy source on a regular basis.
9. Whey protein isolate
Whey Protein Isolate is one of the greatest supplements for quicker muscle repair. Whey protein isolate is high in Branched-Chain Amino Acids (BCAAs), which are necessary for building, rebuilding, and repairing muscle mass, as well as encouraging muscular development. Whey isolate also digests more quickly than other types of protein, allowing critical nutrients to reach muscle tissue faster and allowing for speedier recovery.
Protein synthesis is stimulated and protein breakdown (proteolysis) is minimized when you take Whey Protein Isolate before, during, or after your workout. These are the two biological processes that are required for speedier muscle recovery. Due to its distinct absorption kinetics and amino acid composition, whey protein isolate is more efficient at boosting blood amino acid content and promoting the process of protein synthesis than normal protein supplements. Whey protein isolate’s high availability of amino acids, particularly branched-chain amino acids (BCAA), is critical for protein synthesis in the hours after intake.
10. Omega-3 fatty acids
Omega-3s can assist strengthen muscular contractions, guard against muscle loss, and aid in the synthesis of hormones that are important for the growth of new muscle fibers. Omega-3s’ anti-inflammatory effects aid to prevent delayed onset muscle soreness by reducing muscle damage and inflammation soon after exercises.
IV treatments for muscle recovery
IV treatment can be used by athletes of all skill levels and training levels who want to reach optimum performance. Some sporting organizations, such as the World Anti-Doping Agency, prohibit the use of intravenous fluids in otherwise healthy people. Despite this, many athletes continue to seek IV treatment while training.
Athletes have been known to receive an IV before or after exercise for a variety of reasons:
- Rehydration – When athletes exercise, they lose a lot of fluid, especially in hot temperatures. Dehydration can decrease sports performance, and if left untreated, severe dehydration can become deadly. IV fluids bypass the digestive system and quickly enter the circulation, enabling them to rehydrate the system quicker than oral rehydration. Additionally, because IVs allow for direct absorption of any nutrients present in the IV solution, such as electrolytes, antioxidants, or amino acids, athletes can utilize IV treatment to rehydrate while simultaneously obtaining vitamins and minerals customized to their needs.
- Less muscle cramps – For dedicated athletes, muscle cramps during tournaments are a severe concern. Muscle cramps can be caused by a variety of circumstances, but dehydration and salt loss may play a significant role. Before a competition, some athletes and sports teams prefer to replace fluids and salts through IVs in the hopes of avoiding cramping.
- Faster recovery – Some athletes seek IVs containing glutathione, vitamin C, and other antioxidants known to improve wound healing and reduce oxidative stress, which contributes to post-workout soreness, to reduce inflammation and discomfort after exercise and encourage a speedier recovery.
The best IV treatment you can get from our selection is the Recovery IV, which is filled with the necessary ingredients to make for smoother and faster muscle regeneration.
In-Home IV Treatments With Drip Hydration
Drip Hydration offers mobile IV treatments in the comfort of your home. Once you book your appointment, a certified nurse will come to your desired location and administer the treatment, which usually takes less than an hour. During this time, you can do anything you’d like, such as relax under a warm blanket or watch TV. Drip Hydration will also go to hotels, worksites, or other locations upon request.
You can either browse our treatment options and decide which is best for you or speak to a representative who can help you choose what you need based on your health goals. To schedule your appointment or learn more, contact us today!