5 Pump-tastic Supplements for Muscle Recovery and Growth
Many fail to optimise muscle recovery, but not you!
Keep your pre and post-workout plan in check with this muscle-fuel medley.
Posted by Nutravita, 4th April 2021
If You’ve Only Got 30 Seconds...
We all know one of, if not THE biggest mistake that runners and gym-goers make:
They launch full steam ahead with a new exercise plan — but don’t put enough focus on their nutrition. What ends up happening?
Muscles get sore. Bodies get too fatigued to carry on with the routine. And minds think “ahh, screw it, I can’t keep this up...”
So how do you make sure your muscles are primed ‘n’ ready pre-workout, and appropriately refuelled after that killer HIIT or weight lifting sesh?
Supplements can be a trusted ally to support you on your get-fit mission! Discover five of the best in the sections below.
Look online or in health stores and you’ll see no shortage of powders and tablets that claim to skyrocket muscle growth.
But have you ever been left feeling concerned when you squint your eyes to look at the ingredients on the label?
You may have been alarmed by:
- Sneaky, synthetic binders and fillers that should be nowhere near a fitness supplement
- No guarantee that the product is free from genetically modified organisms (GMOs)
- Worse still, no indication of where the product was made!
To be honest, the team at Nutravita got a bit fed up with all of this confusing, misleading information…
And we know exercise enthusiasts are tired of it too.
That’s why we’ve created our very own, proprietary range of sports supplements for muscle recovery and growth.
All the products in the range are made in the UK, GMO-free, and have none of those icky artificial fillers you’d run a mile from!
So, let’s find out which supplements made it to the list — and more importantly, why.
Can we be controversial and claim that one pre-workout supplement beats all of the others by a huge margin?
Frankly, that would be arrogant of anyone to shout from the rafters!
But what can be a lot more confidently (and factually) argued is this:
A select group of supplements seems to ALWAYS get praised for their pre-workout benefits.
So, what are these supplements for muscle gain and strength? And how can you use them to prime your body in the right way?
Here are the pre-workout supplements that tend to get the most coverage:
- Protein drinks and shakes
But readers like you may have a burning question on their lips...
If you HAD to choose just one supplement for pre-workout, what would it be?
Three amino acids make up BCAAs. They are:
The Molecule Structure of Branched-Chain Amino Acids. Yep, now you know!
Ensuring you consume a sufficient amount of protein every day is challenging to maintain.
If you’re going hard at the gym but lack the time to cook hearty, protein-packed meals, BCAA can be a very useful supplement indeed.
Essentially, BCAAs serve as protein building blocks...
Without them, your body has a hard time getting enough protein to repair and grow your muscles.
The benefits of BCAAs don’t end there, though. Their energy-boosting role is another key advantage.
But what’s the science behind it?
By taking a BCAA supplement, you can prevent a fatiguing bodily process called “tryptophan influx.”
A what now?
Okay, okay. Let’s strip things back for a second…
When you exercise, the BCAA serum in your body gets diminished. This, in turn, causes a build-up of another amino acid — tryptophan.
Too much tryptophan can lead to an excess of serotonin, which is known to accelerate the onset of fatigue and lethargy.
Ideally, you want to take your BCAAs before you work out so that they have enough time to absorb. Around 15 minutes before you start exercising is the sweet spot.
Although we wanted to touch on supplements for gaining muscle, really, the focus of this article on the less “sexy” side — recovery and repair.
All too often, this aspect of fitness nutrition gets left behind…
So, let’s put a prompt stop to that!
What are some of the best supplements for muscle recovery, then, and where can you buy them?
L-Carnitine ought to be high up on your agenda in terms of post-workout supplements.
It’s essential to turn fat into energy — excellent news for those who are keen to keep their belly nice and trim.
You can think of L-Carnitine as a loyal friend for healthy metabolism and fatty acid oxidation.
A study found that muscle soreness after exercise — as well as muscle tissue disruption — were reduced among middle-aged adults who supplemented with L-Carnitine.
And in a broader research review, the established benefits of this nifty amino acid included:
L-Carnitine Complex — Normal Macro-Nutrient & Energy-Yielding Metabolism
AMAZON REVIEWS: 4.5/5 Rating
L-Lysine is another splendid supplement for muscle recovery that you’ll want to include in your stash.
Not only is it a prerequisite for the production of carnitine (as discussed above), lysine also helps your body to form collagen.
Collagen — as you may know — is crucial for bone health.
It’s also needed for supporting connective tissues like cartilage and tendons.
If these foundations are worn down or functioning sub-optimally, then an intense workout is either going to:
So, to take the edge of post-workout soreness, lysine could be a sensible choice.
1100mg L-Lysine — Essential Amino Acid
One of the leading anabolic supplements in the fitness space, ZMA is made up of three natural ingredients — zinc, magnesium, and vitamin B6.
Vitamin B6 helps to convert food into energy, whereas zinc fuel the muscles and supports the immune system.
Magnesium, meanwhile, assists with overall muscle health and metabolic pathways.
ZMA isn’t a testosterone booster, as some suppliers may claim, though it can allow athletes to keep a higher level of testosterone in their blood during phases of high-intensity exercise.
And don’t forget that the magnesium in ZMA may support you to optimise your sleep, which is vital for rest and muscle repair.
ZMA —Muscle Support
Have you had the, let’s say, unfortunate experience of muscle cramping?
Oh, who are we kidding…
For those long cramp-filled minutes, it’s a world of pain!
Electrolyte depletion — along with dehydration — are the central causes of this.
Different electrolytes promote muscle function and recovery in different ways.
Calcium helps your muscles contract and flex.
Magnesium enables your muscles to relax.
And sodium keeps track of the fluid levels in and around your cells.
We could go on, but we don’t want to bore you here!
The point is, keeping your electrolyte levels topped up is essential to maximise workout performance — no matter whether you’re lifting, running, or cycling.
So, it makes perfect sense to include an electrolyte blend on your priority list of supplements for muscle recovery. Agreed?
Electrolyte Complex — Muscle Function & Electrolyte Balance
Thanks for joining us today. You’re a cool cat 😸
Ready to fuel those muscles, Popeye-style? Oh yeah, we hope so!
All things considered, our five standout recommendations for muscle growth and repair are:
At this stage, you might be wondering where you can find the highest quality of supplements for muscle recovery — free from nasty GMOs and artificial binders.
Feel free to drop us a line on the Nutravita contact page — we are more than happy to point you in the right direction.
Otherwise, you can browse our sports range selection and see what takes your fancy.
To healthier days, Nutravita
OPTIONAL READING: Setting Goals & Remaining Motivated
Strained a muscle at the gym? Don’t worry, it happens! Aside from taking the necessary time to rest the injured area, other useful treatments can include:
- Cold exposure: Cover an ice pack with a cloth and hold it against the sore area for up to 15 minutes to soothe inflammation
- Elastic bandages: Compression bandages can help to secure the injured muscle secure and reduce the likelihood of further damage
- Elevation: Keeping an injured limb in a raised position may allow fluid to drain and aid with swelling
- Muscle relaxants: Please speak with your GP if you want to explore the possibility of being prescribed an anti-inflammatory medication
- Recovery exercises: Contact a physiotherapist to get advice on daily stretches you can do to re-strengthen the injured muscle
Pre-workout supplements such as Creatine, Beta-alanine, and BCAA have been found to benefit certain aspects of exercise and sports performance.
For example, BCAA can assist with reducing fatigue (physical and mental) before exercise, as well as increase running endurance.
In terms of post-workout options, protein shakes are a popular choice. But restoring lost electrolytes after exercise is vital, too — ingredients to look for include calcium, magnesium, potassium, and sodium.
To gain muscle, the body needs a combination of:
- Amino acids
- Vitamin D3
P.S. Want to be an internet superstar? Share this article with friends or gym buddies who are interested in muscle growth. The social share buttons are found at the top of this page. Thanks for the support!
Co-written by Declan Davey
Declan is a Health Copywriter with a professional background as an NHS therapist. His previous roles include work with mental health services and disability charities in London, UK.
**Disclaimer: Nutravita’s blog content is for informational purposes only. It should not be viewed as a substitute for professional medical advice or guidance. If you are worried about your health, we recommend that you contact your doctor. Please do not ignore your doctor’s advice because of any information on https://www.nutravita.co.uk/.
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Image attributions:Illustration by Freepik Storyset Illustration by Freepik Storyset