Workout recovery is as important as working out. Pushing muscle past its normal levels creates tiny tears in the muscle tissue. It is the repairing process that generates muscle growth. Muscles that arenβt allowed to recover will not grow or gain muscle mass, and muscle strength could be reduced, making working out a struggle and hindering health goal progress. The body needs time to repair the muscles to reduce the risk of injury. Allowing enough time for recovery reduces overuse-related muscle breakdown and injuries. Muscle recovery supplements can expedite the healing process.
Table of Contents
Reasons for taking supplements include their ability to heal damaged muscles faster, aid in injury recovery, reduce muscle soreness, reduce muscle fatigue, and provide the muscle cells with energy during recovery.
The type of recovery supplements depends on the individual and their goals. Here are a few to consider.
After selecting a supplement plan that is the most beneficial for the individual, the next step is to devise a schedule for taking them.
Cooke, M.B., Rybalka, E., Williams, A.D. et al. Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals. J Int Soc Sports Nutr 6, 13 (2009). doi.org/10.1186/1550-2783-6-13
DiNicolantonio, James J et al. βSubclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis.β Open heart vol. 5,1 e000668. 13 Jan. 2018, doi:10.1136/openhrt-2017-000668
Gough, Lewis A et al. βA critical review of citrulline malate supplementation and exercise performance.β European journal of applied physiology vol. 121,12 (2021): 3283-3295. doi:10.1007/s00421-021-04774-6
Kuehl, Kerry S et al. βEfficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial.β Journal of the International Society of Sports Nutrition vol. 7 17. 7 May. 2010, doi:10.1186/1550-2783-7-17
Vitale, Kenneth C et al. βTart Cherry Juice in Athletes: A Literature Review and Commentary.β Current sports medicine reports vol. 16,4 (2017): 230-239. doi:10.1249/JSR.0000000000000385
Weinert, Dan J. βNutrition and muscle protein synthesis: a descriptive review.β The Journal of the Canadian Chiropractic Association vol. 53,3 (2009): 186-93.
Wolfe, Robert R. βBranched-chain amino acids and muscle protein synthesis in humans: myth or reality?.β Journal of the International Society of Sports Nutrition vol. 14 30. 22 Aug. 2017, doi:10.1186/s12970-017-0184-9
Zhang, Shihai, et al. βNovel metabolic and physiological functions of branched-chain amino acids: a review.β Journal of animal science and biotechnology vol. 8 10. 23 Jan. 2017, doi:10.1186/s40104-016-0139-z
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The information herein on "Muscle Recovery Supplements: Injury Medical Chiropractic Clinic" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.
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Our information scope is limited to Chiropractic, musculoskeletal, acupuncture, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.
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Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*
email: coach@elpasofunctionalmedicine.com
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Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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