Post-workout is the best time to think about supplements for muscle recovery. It is the time when we should be thinking about how we can thank our muscles and do something to heal, allow recovery time so that they can rebuild and be ready for next day’s grueling schedule. Depending on how strenuous your exercise was, this recovery can take anywhere from a few hours to even a day.
But how will the muscles heal and rebuild on their own? For this, we must give the most effective muscle recovery supplements quickly.
Best Guide for Muscle Recovery Supplements and Rebuilding Routines
When you stop exercising that itself is an indication to your muscles, now is the rest time. Your body starts feeding whatever nutrients are in store and the recovery process starts. However, our body does not have enough nutrients to meet the exercising demands and looks towards us.
This is the time for good muscle recovery supplements to kick in.
We know there are tons of supplements you can take before during and after exercises. Today we will explore supplements designed to boost your recovery post workout.
Today’s generation knows only three words: Faster. Higher. Stronger.
Top 5 Best Muscle Recovery Supplements in India 2024-25 to Buy Online
These top 5 muscle recovery supplements along with your protein shake will work wonders and you can see the difference in your recovery speed. Without further ado, we list the muscle recovery supplements.
1. Glutamine
A non-essential amino acid, Glutamine is which our body makes on its own and stored in muscles. Intense workouts deplete our stored glutamine level and it decreases strength, stamina and recovery. Glutamine, if consumed before and after exercises prevents muscle breakdown which otherwise can make your life difficult.
BTW, it is very popular among athletes as it helps prevent infections and speeds up recovery post workouts.
Related: Proven Benefits of Glutamine
Also Read : Top 5 Best Muscle Recovery Supplements in India
2. Branched Chain Amino Acids (BCAAs)
With every strenuous workout, our body’s glycogen reserves start depleting. This can start catabolism, or muscle breakdown in simple words and our body attacks our muscle tissues for energy. Drinking BCAA or branched chain amino acids before and after workout provides you with something known as non-essential amino acids, which spares your muscle tissues from body’s clutches.
Do you want to know, what is so special about BCAA? Well, they are three essential amino acids, which are Leucine, Isoleucine and Valine and account for as much as one-third of our muscle tissue. These BCAAs reduce muscular soreness and help accelerate the growth and recovery process.
BTW, when you exercise, a chemical called Tryptophan enters our brain and signals that we are fatigued and should stop.
Most importantly, these BCAA’s Valine lowers the amount of Tryptophan entering our brain. This is the biggest Plus point BCAA provides to resistance training athletes.
The next best property is to reduce muscular soreness and also accelerate the growth and recovery process.
Related: Effective benefits of Branched Chain Amino Acids (BCAAs)
Also Read : Top 5 Best Abs Supplements in India
3. Creatine
Not all nutrients are equal and Creatine shines for some reason!
Just like a long distance runner who, covers the distance normally but Sprints (runs fast) the last leg. Similarly, with Creatine you also can add either more reps or train for a bit longer.
Our body makes Creatine, an amino acid, in liver, kidneys and pancreas and it occurs naturally in all foods that have protein. It boosts the production of a chemical Adenosine Triphosphate or ATP which is our body’s energy currency. In fact, ATP is the main source of fuel for explosive, short-term contractions.
Our body has a very limited quantity of Creatine and a boost is needed to significantly increase your workout intensity. Creatine supplementation has twin benefits:
- It helps you perform extra reps or continue exercising for long, and
- The ATPs will be regenerated more quickly for quick recovery allowing you to perform with much intensity at your next workout.
Also Read : Top 5 Best Intra-Workout Supplements in India
4. Citrulline Malate
It is the unsung hero of all Muscle Recovery Supplements. Citrulline Malate is overlooked and under-used. We will now tell you how it immensely benefits and you decide why you should seriously consider it while doing resistance training.
When you exercise, your body utilizes glycogen stored in the muscles. As a result Hydrogen Ions (H+) and lactic acid levels increase and you feel a burning sensation in muscles. You tire out quickly and intensity drops. Citrulline Malate aids in removing those unwanted items and allows you to continue with same intensity as before.
Research shows that men who took 6g of Citrulline Malate daily for 15 days had increased energy and worked out for a longer duration without tiring.
Best Citrulline Malate Supplements
5. Carbohydrate Supplements
Carbs are used as direct fuel for all our physical work.
When we use a blend of carbs (glucose, fructose and maltodextrin) they ensure that our body’s internal glycogen store is not touched. Whenever this external supplementation is used up, our body is ready with its internal supply and everything goes on smoothly.
Bonus Supplements
Along with the above 5 supplements, there are two more which are the most important. However, many simply overlook and always fail at getting the muscles they aimed for. They are:
- Water – The Superfood
YES! Muscles are made up of water. Drink at least 12-15 glasses of water every day.
- Sleep
Again YES! Resistance trainers, bodybuilders weight lifters all need a compulsory sleep of 9-10 hours or more. Only when you sleep, your body gets the chance to seriously look at the broken muscle tissues and start repairing.
This is not all. In fact this is just the beginning as there are other bodybuilding essentials that help you bulge your biceps, lose fat, gain muscles fast, reveal your abs, and aid in weight gain.
Recommended: Best weight gain supplements for skinny guys
Muscle Recovery Supplements FAQ’s
Q1. Why should anybody take the muscle recovery supplement?
A muscle recovery supplement is necessary as it gives strength not only to your muscles but also to your complete body. Once a person does a heavy exercise in Jim or somewhere else, he/she can feel tired very easily. Even you would have noticed that when there is your first day of exercise, you get easily tired. That is the reason your body needs extra nutrients to consume the level of energy for the next day.
Q2. What is the best way to consume glutamine?
Glutamine is something that our body makes it’s own. Our body stores glutamine in the muscles. When you do an intense workout then this glutamine is decreased to such a level that you can easily feel tired. It decreases stamina, strength, and recovery. When you take glutamine as your supplement product then it prevents the breakdown in the muscle. You can Consume glutamine in your supplement. There are so many supplement products available in the market which you can take. Before buying you can check the description of the product well so that it would be helpful for your body.
Q3. How can anybody take the three essential amino acids through the supplement?
Amino acid is building blocks of body. When protein is broken down, amino acid left. Human body uses amino acids to make protein to help the body to function. Amino acid not only breaks down the food but also do other important work like it helps to grow and repair body tissue. Amino acid is also used as a source of energy by the body. There are few amino acid that body makes itself and there are other that it takes from food. There are so many supplement products available in the market. Before buying just read the description carefully.
Q4. What are the other essential things to do while keeping to take care of the muscle in mind?
There are so many other things that are necessary for the muscle. First, you can say is sleep and another one is water. Both these are as important as other things. Make sure you take enough water for your body. People have questions about how much they should take intake water then make sure you take 12 to 15 glasses of water on a daily basis. When we talk about sleep, Sleep not only gives rest to the mind but also to our body. Make sure you take enough sleep of 8 to 9 hours on daily basis.
Q5. Why is it necessary to take care of muscle in the body?
Muscles are not only good for look wise for the people who do exercise on a daily basis or for the people who go to the Jim. Muscles help you move, lift things, pump blood through your body and even help you breathe. A person has more than 600 muscles in the body. When you take care of your muscles then it means you are taking care of all the activities related to muscles.
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