When you exercise intensively you can rob your body of the nutrient stores necessary to build and protect your muscles. Post-workout nutrition is therefore crucial when kickstarting muscle repair and recovery. These key supplements can enhance this process.
Research has shown whey protein supplementation helps athletes build lean muscle mass and help with muscle recovery. This type of protein, found naturally in milk, is rapidly absorbed and contains a high percentage of amino acids including cysteine and leucine.
Leucine is an important player in muscle protein synthesis, the process in which the body repairs and regenerates muscle. After exercise your body needs enough leucine levels to enable this muscle-building process to take place. Add a scoop to juice and smoothies for an easy to whip up post work out recovery drink.
Elite All Blacks Ultimate Whey Protein Blend
Protein powder co-created with the All Blacks
- 24g protein per serving to support muscle growth
- Added protease to break down protein for better absorption
- Available in vanilla, strawberry and chocolate. Low in sugar
Tart cherry juice concentrate
This supplement is gaining an increasing amount of attention for its muscle-recovery abilities. A 2010 study carried out on recreational runners who were given either tart cherry juice concentrate or a placebo for five days before running a marathon, then again on the day of the race, and for another 48 hours afterwards found that the runners given the cherry juice had less damaged muscles immediately after the race, had lower levels of inflammation and recovered muscle strength quicker.1
The naturally high levels antioxidants, anthocyanins and flavonoids are thought to provide these potent anti-inflammatory effects and the juice has a higher concentration of these nutrients than whole cherries.
What is it that packs such a muscle-recovery punch? A concentrated amount of natural anti-inflammatory nutrients including anthocyanins, antioxidants and flavonoids. The cherries also contain melatonin (the sleep hormone) and have been shown to help improve the quality of sleep.
The powerful anti-inflammatory compounds fish oils contain, particularly EPA , have been shown to reduce joint pain and tenderness. They will also help speed up your workout recovery time - lowering your risk of pain, particularly delayed onset muscle soreness (DOMS).2
This is the distinct muscle pain and stiffness that you get when you haven't exercised for some time, do an unfamiliar exercise and/or over exert yourself and it generally peaks around 48 hours after exercise. Symptoms can range from mild muscle tenderness to debilitating pain. DOMS can also be exacerbated by dehydration and lack of rest.
Glucosamine and chondroitin
Glucosamine and chondroitin - natural compounds found in cartilage - should also help form part of your arsenal. Generally partnered up to work more effectively, this nutritional double act can help you avoid injury and enhance exercise recovery. It is difficult to get glucosamine or chondroitin from your diet so supplementation is necessary.
Electrolytes are minerals like sodium, potassium (to help reduce muscle cramps), magnesium (to help muscle relaxation), calcium (for muscle contraction) that can be lost through sweat during intense exercise (and particularly in sweltering conditions). If you don't replace depleting electrolyte levels this can lead to muscle cramps and your muscles can feel weak and wobbly. Electrolytes can be used before, during and after intense exercise to rapidly replace any essential nutrients lost through sweat.4
Not only can the muscle-relaxing effects of this mineral help you sleep like a dream, but it can also speed muscle recovery by helping to improve muscle function, maintain electrolyte balance and reduce fatigue. Without enough of it your muscles can potentially cramp and spasm.
You can supplement by adding magnesium flakes to your bath after your work-out – the combination of the soothing hot bath will help loosen tighten muscles and the magnesium helps relax them further whilst helping to reduce muscle soreness.
Alpha Lipoic Acid & Acetyl-L-Carnitine
Supplementing with the antioxidant alpha lipoic acid and amino acid L-carnitine has also been shown to reduce tissue damage and muscle soreness after intense workouts.5 Another study carried out on middle-aged men and women showed supplementation with L-Carnitine reduced muscle damage and optimised muscle tissue repair.6
This amino acid has been the subject of extensive research and evidence shows it not only improves exercise performance but can help with muscle recovery by delaying muscle fatigue, helping to prevent or reduce injury, encourage recovery from injury and even increase tolerance to heat when exercising in hot weather.7 Research shows supplementing with it can increase muscular strength and performance in high intensity exercise.8
Elite Performance Cherry
100% pure sour cherry juice concentrate
- Contains approx. 100 whole cherries per sachet
- Naturally high levels of anthocyanins and flavonoids
- Commonly used by professional athletes to aid recovery