10 main supplements that support muscle repair

 

10 main supplements that support muscle repair


In physical exercise, muscle repair is often overlooked. We often hear that to increase muscles significantly, resistance training and general exercise must be persistent. Unfortunately, the voice that reminds people of how important repair is to muscle growth is not heard so often.


When we exercise, the fibers that make up our muscles suffer micro-tears. This is a normal response to muscle stress. When we allow the body to repair, whether it is taking a day off, taking in the nutrients and supplements the body needs, or taking some time to stretch the body, these micro-tears will be repaired. This feature will eventually lead to bigger and stronger muscles!


If you are a person who trains regularly, or you want to train more regularly, it is important to implement regular repair procedures every week. As mentioned earlier, the repair is as important as training, or even more important; if we want to see results, the body needs time to heal. Some of the key points in developing a repair program include getting enough sleep at night, stretching your body to increase flexibility and reduce muscle soreness, and most importantly, providing your body with the nutrients it needs.


Exercise will bring a lot of pressure on the body, so it is important to supplement the consumption to achieve proper repair and strength gain. After a good exercise, we will burn calories and lose electrolytes, minerals, and water through sweating, and damage our muscle fibers (for better results)! We can easily replenish what we consume, and through these supplements, we can provide our body with more beneficial "repair amplifiers", allowing us to obtain better exercise results.


‌Methyl hydroxybutyrate (HMB)

One of the first products with amazing effects on muscle repair is methyl hydroxybutyrate, also known as HMB. HMB comes in the form of a liquid soft gel, which can be conveniently used in achieving lean muscle repair.


Because HMB helps to improve performance, strengthen the repair and promote muscle hypertrophy, it is widely known in the fitness and weightlifting world. HMB is an L-leucine metabolite or amino acid that helps reduce protein breakdown as usual. This allows the body to retain more protein to support muscle gain. HMB is a supplement that can take your training to new heights. It is said to be more effective than ordinary L-leucine. L-leucine is also good for training.


L-leucine stimulates protein synthesis and helps preserve and repair lean muscle mass. It is also believed to contribute to positive nitrogen balance, which has a positive effect on protein in the body.


‌Amino acid

The body uses amino acids to make protein, and protein is the building block of muscle. Amino acids are very important ingredients for muscle repair. You can find amino acids in powder form. They are easy to mix with water and taste more like fruit!


They usually contain β-alanine, taurine, and L-citrulline to promote muscle protein synthesis. The advantage of many of these products is that they are sugar-free and cause no nervousness (so they do not cause nervousness), and they contain 63% of the vitamin D you need every day-which is actually what many people lack. Not to mention, each supplement can provide you with up to 10 grams of amino acids, while the carbohydrate content is less than 1% of your daily intake. Is there a better option?


‌ Ashwagandha

Ashwagandha is a shrub native to Africa, India, and the Middle East. This powerful superfood is used as medicine in many parts of the world. It has many health benefits, including but not limited to muscle repair. This medicinal plant is extracted from the roots of shrubs.


Ashwagandha supports fatigue resistance and combats chemical, physical and biological stress on the body. It also contributes to cognitive health, endurance, and repair. Please purchase Ashwagandha supplements approved by NON-GMO. If you are a superfood fan like me, Ashwagandha is a must-have supplement for you and your loved ones at home.


‌L-Glutamine

L-glutamine is another amino acid that is usually depleted after strenuous exercise. This supplement comes in powder or pill form to help rebuild, repair, repair, and protect muscles. It not only supports muscles but also supports intestinal and immune functions. If you choose the powder form, this multi-purpose supplement is easy to mix with water and has no taste or smell. I find it great to mix it in a smoothie after a workout, but using glutamine before and after training is equally effective.


‌D-Ribose

D-Ribose is very suitable for muscle repair, energy replenishment, and endurance growth. It is a carbohydrate and simple sugar naturally produced by the body. When we train, our body uses this nutrient for energy. It is also considered an important building block. Supplementing D-ribose allows us to repair cells faster and helps relieve muscle soreness. D-ribose supplement products are available in powder or pill form, as well as vegetarian and NON-GMO versions. If you ask me, D-ribose is much better than drinking energy drinks containing sugar and additives.


‌‌‌‌Whey protein isolate

Whey protein isolate is a very pure form of whey. The difference between separated whey and concentrated whey is that the separated milk powder is processed more, which results in a higher protein content per serving, while at the same time you have fewer things you don't want (such as extra carbohydrates and fats). In powder formulations, you can usually also get branched-chain amino acids (BCAAs) and L-glutamine, which can conveniently provide muscles with excellent support in many aspects. I personally like to drink a high-quality protein shake after a hard workout, or even as a meal replacement.


‌‌‌‌Complex carbohydrates

Carbohydrate powder supplements provide an important source of energy before and after exercise. The advantage of eating complex carbohydrates is that they are an important source of fiber. They are usually found in foods such as beans, vegetables, and whole grains. The benefit of the supplement version is that you don't need to consume extra calories, sugar, preservatives, sweeteners, artificial flavors, or fillers to provide energy for your body. Endurance and strength athletes use complex carbohydrate supplements to help replenish glycogen stored in muscles and the liver.


‌Sour cherry extract and celery seed

Supplements containing tart cherries and celery seeds help remove uric acid from the body and provide antioxidants that help relieve joint discomfort and muscle repair. These products have also been shown to be helpful for the sleep cycle. This supplement is a good choice for people who want to give more care and nutrition to the body.


‌‌‌Creatine

It is very common for athletes to supplement creatine. It has been scientifically proven to have amazing performance and repair effects. Many creatine powders are micronized, which means they are broken down into very small particles for easy digestion. If you want to maintain lean muscle growth and enhance overall strength, performance, and repair, creatine is a good choice.


Probiotics

We all know how it feels to build up lactic acid in the muscles after strenuous exercise. I believe no one will expect this kind of feeling. This reaction is completely normal, but the discomfort it causes may affect your future exercise. Fortunately, probiotics contain Lactobacillus, which can help relieve the pain caused by lactic acid. On days when you need extra support, put a few of these magic pills into your gym bag.


Key points

The importance of muscle repair should not be taken lightly. If we train hard, we must also work hard to repair, it because this is what our body deserves.

Also, see: How much protein do you need when you are light?


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