Every Olympian has the following three words in their blood: Higher, Faster and Stronger. They always strive to get past from their earlier benchmark and this applies to athletes as well as bodybuilders. All this is possible if and only if they can take well care of their muscles.
Seeing muscles breakdown, repair, rebuild and growing muscles again is a daily affair for the athletes. However the way the muscles are nurtured and rebuild is a specialized subject and would like you, the reader to understand it fully. Let us see how all this is done in a step-by-step process.
The Process of Growing Muscles When you train regularly your body knows about the daily grind and is always ready for the next session. But when you train hard the muscle fibers get microscopic tears in them and look forward to some nutrition to help heal the rupture and also grow big for the next training session.
The muscles do grow to handle the next day’s session but without sufficient recovery plan, your body will suffer breakdowns and then further trainings can be difficult. And so would be your muscle gain.
Now as the process is clear in your mind, let us get more info on the top 5 best recovery supplements.
Let us have a word about the muscle building supplement and what it should contain.
The tried and tested nutrition consists of high-protein meals, some carbs and a healthy dose of fatty acids. Plus it will also have some fast acting Whey Protein for the reasons known to all. Once you have the shake the whey protein it is digested quickly and the nutrients reach the muscles starting the process of rebuilding.
Nutrients that help you with Muscle Recovery There are 5 nutrients that help you with this task. They are BCAA, Glutamine, Creatine, Carb-blend and Citrulline Malate. A word about each will help you understand why and how they help our bodies.
1. BCAA (Branched Chain Amino Acid)
Composed of three essential amino acids Leucine, Isoleucine and Valine, account for around one-third of the muscle tissue and used commonly by athletes at pre- and post-workout stages. This nutrient reduces muscular soreness and helps in growth and recovery processes.
While training hard your glycogen reserve depletes rapidly, and can set the process of muscle breakdown or catabolism. Here your body, in search for some fuel, attacks your muscle tissues itself. But if you take BCAA before or after your workout, your muscles already have this in storage and prevent to body from targeting the muscles.
BCAA also help in one more direction, it delays the fatigue perception. What happens is when you exercise an amino acid metabolite called 5-hydroxytryptamine when informs the brain that the body is tired out. Brain in turn tries to stop the body from further strain.
Valine a BCAA participant lowers the amount of tryptophan getting into the brain. This translates to the fact that you can continue your training for long without being actually train much harder.
It is something our body creates too, albeit in lower quantities. It is involved in producing a chemical Adenosine Triphosphate (ATP), which works as your body’s energy currency and fuel for explosive, short-term contractions. The lower quantity our body produces falls short when upping the duration and intensity of your workouts. Getting this nutrient from external sources not only helps tremendously it also regenerates itself as is evident from the chemical reaction. Creatine supplementation enhances performance and muscle growth and it assists body in bits & pieces at your resistance training.
Recommended Usage: Creatine is used in two phases: loading and maintenance. In the loading phase 20g creatine is consumed and in the maintenance phase 5g or lower amount suffices.
3. Carbohydrate Supplements
Carbs are the direct energy source for athletes and as soon as their glycogen store starts depleting, their performance drops. If you ingest carbs in-between your activities it is kind of antidote to glycogen depletion. This is the sole reason you see athletes sipping energy drink at every gap and the concentrated carb liquid gives them instant energy and the body does not need to touch the glycogen stores.
4. Citrulline Malate
Citrulline Malate is an essential nutrient for weight lifters and athletes, which is overlooked by many. The greatest help is that it removes ammonia and toxic byproducts, Hydrogen Ions and Lactic acid in the muscle, which exercises produce. These byproducts bring a burning sensation and exercising further is difficult. The antidote is offered by bicarbonates as they remove those byproducts. Citrulline Malate simulates the bicarbonates and hence builds endurance and delay the fatigue feeling. It is recommended to drink 6 g before your workout. You can even mix it with your pre-workout drink.
Glutamine is not an essential amino acid, found in our body and is stored in the muscles. Intense training sessions deplete glutamine level, which decreases strength, stamina and recovery. Our body needs 6 days to return to normalcy. Supplementing with glutamine prior to a workout maintains the supply of glutamine in your muscles. Glutamine has become increasingly popular among athletes, as it is believed that it helps prevent infections following athletic events and speeds post-exercise recovery.
Conclusion Every athlete or weight lifter should know about these nutrients and based on trial and error find the optimum dosage. Then with minimum effort maximized output can result bringing fame in all aspects of the sport.