5 SUPPLEMENTS FOR MUSCLE RECOVERY

If you think only workout consistency gives the best results, you must explore muscle recovery. Following an intense workout, the muscles require sufficient rest for recovery. Then comes the role of muscle recovery supplements.
In this article, we will shed some light on these supplements that help in muscle recovery. Consult your sport nutritionist for more details.

 

Significance of Muscle Recovery

Muscle recovery is as essential as the workouts themselves. Pushing your muscle beyond its average level causes a tiny tear in the muscle tissue. The repair and recovery of this tear lead to muscle growth. If you are not allowing your muscle to recover, your power won’t increase.

As a result, there are chances of experiencing reduced muscle strength. You can reduce the risk of injury by giving adequate time for muscle repair. Since people may work out consistently without taking breaks, supplements for muscle recovery are a good alternative.

 

5 Essential Supplements for Muscle Recovery

Whey Protein

Depending on your preference, you can consume whey protein either pre-workout or post-workout. It naturally contains the essential amino acids that are the building blocks of all the proteins in our body. Whey protein is proved to be effective as a muscle recovery supplement. However, it is most effective when consumed over time as a regular diet component. The type of whey you select makes a big difference in the absorption and bioavailability of the amino acids. Therefore, you can grow your muscle by maximizing the absorption of your supplement with the shortest recovery time.

 

Branched Chain Amino Acids

These are the amino acids that help in speedy muscle repair after a heavy workout or endurance exercise. When you work hard, your muscles develop microscopic tears. During the restoration of these tears, a new muscle tissue is formed that leads to muscle growth over time. There are three BCAAs: isoleucine, leucine, and valine. These three are special out of the nine amino acids because of their specific roles in reducing soreness of muscles and decreasing protein breakdown during workouts.

 

Creatine

Creatine stimulates and increases glycogen storage in your muscles. Muscles use this glycogen for proper functioning. During your workout, your muscle starts feeling fatigued when the glycogen is depleted. Thus, your session performance depends on how much glycogen your muscles can hold. Creatine gives you more time to work hard in the gym, improves your athletic performance, helps prevent injury, and aids in post-workout recovery. You can prefer to consume creatine monohydrate, which is the most studied form of creatine and commonly available on the market.

 

L-Glutamine

L-Glutamine is another amino acid that does not belong to the nine essential amino acids group. It is necessary when you are ill or over-stressed and unable to manage the physical stress. It is well-known in the field of sports nutrition since it reduces fatigue during strenuous workouts. In addition, it supports a healthy immune system and gut, and improves your muscles' ability to take in carbohydrates post-workout. You may consume L-Glutamine as capsules or as a powder to add to water.

 

Natural Anti-Inflammatories

To avoid over-inflaming your muscles, you can consider consuming natural anti-inflammatories such as curcumin combined with black pepper and fish oil. Both offer anti-inflammatory and antioxidant effects without causing a risk to our digestive system. Curcumin is the active ingredient in turmeric, and our body cannot absorb it on its own. Hence, by adding piperine, a black pepper component, curcumin becomes a significantly beneficial functional food. You can find both these ingredients in Indian curry and other Asian cuisines. In addition, the omega-3 fatty acids from fish oil offer anti-inflammatory benefits along with cardiovascular health benefits.

 

Muscle recovery supplements are a must for you if you are an athlete, a sportsperson, or a person who regularly works out.

Note:These are five of the most recommended supplements. If you are interested in getting supplements or more such information related to fitness exercises and supplements visit these links today!

LJHernandez//

Personal Trainer//Fitness Instructor//Bodybuilder//Exercise and Nutrition Advisor//Supplement Advocate

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Transparent Labs Grass-Fed Whey Protein Isolate Review

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Transparent Labs’ 100% Grass Fed Whey Protein Isolate is a powdered protein supplement designed to help support muscle growth and repair. Protein plays an essential role in muscle growth and adequate consumption of protein is required in order to continue to make progress in any strength endeavor.

The latest research shows that athletes should consume between 0.7 and 1.1 grams of protein per pound of total body weight (1.6-2.4 g per kg of total body weight). Drinking protein shakes in between meals or after workouts can be an effective way to reach these goals.

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Quality

It’s quickly evident that Transparent Labs takes a lot of care when making their whey protein isolate. Their products are manufactured in the USA in a facility that is certified to be compliant with FDA Good Manufacturing Practices (GMP) guidelines for food and dietary supplements.

Taste & Mixability

This protein powder tastes really good.

I tried the peanut butter chocolate flavor, which tastes like 80% chocolate and 20% peanut butter. The chocolate is definitely the forward flavor, while a pleasantly salty peanut butter flavor is more apparent on the finish.

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This whey isolate is also not too sweet, which I see as a plus. If you are not a fan of overly sweet protein powders, Transparent Labs should satisfy your tastebuds.

Mix-ability is also excellent. The powder blends very nicely with milk (I didn’t try water, though I’d imagine the results would be the same) and didn’t leave any significant dregs at the bottom of my shaker bottle.

If you’re having issues with chunky protein powders that don’t mix well, I think you’ll find Transparent Labs to be a nice step up.

Ingredients

There are very minimal ingredients in this formula which is ideal for those who prefer to be as simple as possible.

Each serving provides 28 grams of clean, 100% grass-fed whey protein isolate which is naturally packed with essential amino acids (building blocks of the body). And the remaining ingredients are natural vanilla flavor (500mg), stevia (200mg), and sodium chloride (salt) (75mg)… that’s it!

The ingredients are all safe for consumption even in the amounts in which they are added, so no worries there. And there are also no artificial sweeteners, colors, or preservatives and the formula is gluten-free.

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One thing to note is that there are very minimal vitamins and minerals, plus small amounts of carbs and fats. So, this protein supplement should not replace your meals as it’s a nutritional aid which only supplies high-quality protein.

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Nutrition Facts

120 calories

0g fat

0mg cholesterol

90mg sodium (4%)

1g carbs (0%)

0g fiber

<1g sugar (0g added)

28g protein

10% calcium, 2% iron, and 2% potassium

If you’re looking for just a protein powder then this is truly your best bet because you won’t get much else besides natural-occurring amino acids! Vitamins, minerals, fats, and carbs are very minimal. Fiber is non-existent and there’s a minuscule amount of sugar.

But if you’re looking to keep your calories on the lower end, then you’ll be a happy camper because there are only 120 per serving.

If you’re looking for just a protein powder then this is truly your best bet because you won’t get much else besides natural-occurring amino acids! Vitamins, minerals, fats, and carbs are very minimal. Fiber is non-existent and there’s a minuscule amount of sugar.

But if you’re looking to keep your calories on the lower end, then you’ll be a happy camper because there are only 120 per serving.

Wrapping Up

Transparent Labs offers an excellent whey isolate option with a completely “transparent” (pun intended) label that hides no ingredients. It’s a simple, yet effective formula that provides quality protein to support your muscle gains and nothing else.

Now, if you’re looking for the cheapest option possible, then you’re not going be thrilled. But like mentioned previously; quality costs a little more.

GET TRANSPARENT LABS 100% -FED WHEY PROTEIN HERE

So, I’d definitely recommended Transparent Labs whey isolate formula if you’re looking for a product that delivers.

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TestoPrime Instant Energy Review

First things first.
What`s a nootropic? Nootropic drinks contain ingredients known as nootropics. By definition, nootropics are compounds that enhance cognitive functions including memory, motivation, concentration and learning capabilities. Nootropics can be divided into two categories: synthetic, lab created compounds or natural earth grown nootropics.

The TestoPrime brand is brought to us by Wolfson Brands, a UK Limited company that operates both there and in the US – with shipping available worldwide. Up until now, they have only had one key product in their range, and that was TestoPrime… but with the release of TestoPrime Instant Energy it looks like they are looking to expand their supplement offering.

Our experience of the TestoPrime brand is that they create high quality supplements that use 100% natural ingredients that are clinically backed by science. Their foray in to nootropics is no different and you can be sure they will have spent countless hours developing and revising their formula.

One thing that they are extremely well know for is their customer support, and their 100% money back guarantee applies to Instant Energy just as it does to their main TestoPrime supplement – with no timeline on it – a true lifetime refund policy.

Instant Energy is essentially a top tier nootropic that comes in a powder that you mix with water to create a tasty nootropic drink. At the time of testing there was one flavor available – orange and mango – and this was available as a one month supply – with discounts available for subscriptions.

The one thing we aren’t too keen on is the name. ‘Instant Energy’ makes this supplement sound purely like an energy drink. Although there is no doubt that you will feel much more energetic within 20 minutes of drinking it, there is much more going on in this supplement than just raw energy – with potential for a huge cognitive boost and real opportunity for balancing mood and alleviating feelings of stress.

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TestoPrime Instant Energy Ingredients

Caffeine Anhydrous

This is a potent form of caffeine that is generally derived from the seeds and foliage of coffee plants. Anhydrous simply means it is without water and thus it is often the form

of caffeine found in supplements as a dehydrated powder.

We’ll start with this ingredient as it is the only one that might turn some people off Instant Energy – although anyone looking for a drink with the words ‘instant energy’ in the name is likely to accept a bit of caffeine.

Here we see 200mg of caffeine anhydrous (about the equivalent of two strong cups of coffee) and this is more than enough to give you that instant boost in energy – this is what you are likely feeling just 20-30 minutes after consumption.

It’s not the only energy boosting ingredient found in TestoPrime Instant Energy but it is the most fast acting. Not all nootropics include stimulants such as caffeine, but many do – and we think this is a welcome addition to the overall blend.

It may however make you think twice about consuming this nootropic in the late afternoon or evening as it will likely impact your sleep resulting in an overall negative impact on your cognitive state.

L-Theanine

Next we get 250mg of L-Theanine. This is a naturally occurring amino acid that has a few strings to its bow. Firstly, it will prevent the dreaded jitters and crashes associated with high caffeine intake. On top of this it will actually further compound the impact of the caffeine.

In addition to the above, L-Theanine is well known for eliciting feelings of calm and it can even help to reduce anxiety – something that is always welcome in a nootropic.

L-Tyrosine

Each serving of Instant Energy also comes with 1.5g of L-Tyrosine. This is also naturally occurring but this non-essential amino acid has a key role to play in the brain.

It can help repair and replenish the brain’s neurotransmitters, especially epinephrine, norepinephrine, and dopamine – all of which helps to keep you calm and balanced in stressful situations.

L-Taurine

L-Taurine is another amino acid that we get from dietary sources – mainly meat, eggs, fish and milk. It is hard to take enough through diet alone though and so taking it in supplement form can be useful.

It has a key role to play in physical and mental health and although there is less data to support the full role it plays in the body, it is widely accepted that it does play a vital role in healthy energy production and all round good health.

Vitamin B Complex

The vitamin B complex found in Instant Energy is comprehensive and well dosed. You get 7 out of the 8 B vitamins included with each serving with just vitamin B-12 excluded – it seems a strange omission but it’s easy enough to supplement that if you wish.

B vitamins carry a whole plethora of benefits, and are well known for improving cognitive functioning as well as staving off chronic disease.

This mix is a worthy addition to the blend.

Ashwagandha Extract

Ashwagandha is a medicinal herb that has been used in alternative medicine for centuries. It is widely known to help lower anxiety levels and promote a sense of calm and is an ideal ingredient to help fight stress at times when it is most needed – e.g. in high pressure situations.

Here, we get 200mg of Ashwagandha per serving which is a more than adequate dose to see a significant improvement in relation to stress and anxiety.

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Acacia Fiber

Next we get 200mg of acacia fiber which is a bit of a strange addition to the blend. The jury is still out on the exact health benefits that we can get from acacia fiber but none are really related to the brain.

In fact, most are more gut and appetite related benefits and although it certainly won’t hurt you to take it, it does seem a strange inclusion for a nootropic.

This being said, it is thought to help ease symptoms of IBS whilst the dietary fiber it contains can help to suppress appetite. The former could be of use here as sometimes those taking supplements will find unwanted gut related side effects – so this is likely an attempt to help alleviate these symptoms for the small percentage of those who might otherwise suffer them.

Vitamin C

Vitamin C is perhaps the most well known vitamin and although it is readily available in whole foods, few of us actually consume enough of it. On top of this, when we are looking to remain focused and on top form, our brains need more vitamin C to support the repair and maintenance of our neurotransmitters.

The 20mg serving of vitamin C is not going to give you the recommended dose for men or women but it is going to give you the extra you will likely need to be firing on all cylinders. You will still need to consume it as part of your healthy, balanced diet – but 20mg will be just under a third of what women need and and just under a quarter of what men require daily.

L-Choline Bitartrate

L-Choline is similar to B vitamins and can be found in foods such as meat, fish, beans, eggs and vegetables. It is also found naturally in the liver but generally we do not produce enough of it naturally to have a profound impact. It is widely renowned for its ability to improve memory and recall and when taken in high enough quantities it can also help improve motivation and focus.

100mg per serving is included in TestoPrime Instant Energy and this is a good daily dose to have a profound impact on your ability to focus and learn.

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Verdict

All in all, TestoPrime Instant Energy is a revelation. It brings the sphere of high end nootropics to a new delivery mechanism that is super easy to consume and is highly convenient.

For as little as $1.20 per drink, you can enjoy a whole host of short and long term cognitive benefits and with savings to be made on subscriptions it really does offer incredible value for money.

There’s not much to lose thanks to the no-quibble money back guarantee so if you think a nootropic drink is for you, we’d suggest going for this as there is no better on the market right now in terms of impact and quality of ingredients.

Concluding TestoPrime Instant Energy Review

TestoPrime Instant Energy is the world’s first and only complete energy drink for men. Its formula contains a blend of natural ingredients to boost energy, mood, and cognition without the side effects of conventional energy drinks’ formulas. Testo Prime Instant Energy is specially formulated with men’s health in mind. The unique ingredients blend helps increase energy levels, improve mood, and sharpen cognitive function.

TestoPrime Instant Energy booster is also safe for men of all ages and comes in a convenient powder form that can be mixed with any beverage. Whether you’re looking for an energy boost to power through your next workout or need to be sharp for an important meeting, Testo Prime non carbonated energy drink has you covered. With Testo Prime Instant Energy, you can finally have the energy you need without sacrificing your health.

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