There’s more to gaining muscle than just going to the gym and lifting weights. Your muscles need to recover enough to be bigger and stronger than before. If you aren’t providing them with the right nutrition to aid in that process, you’re just wasting your time.
These muscle recovery supplements are no doubt beneficial if not crucial for proper muscle nutrition and accelerated recovery. The quicker your muscles are primed and healed, the quicker you can go back to lifting some heavy iron.
If you don’t have a tub of some decent whey protein by now, seriously do yourself a favour and pick up some Optimum Nutrition Gold Standard Whey. Whey protein is a complete protein source including all 9 EAA’s (Essential Amino Acids), and also has a high bioavailability. Studies have consistently shown that those who take whey protein immediately after a workout recover faster and better maintain their strength.
There are different forms of whey protein such as whey concentrate, whey isolate, and whey blends – click here to read more. Generally though, any decent whey protein supplement from a reputable company will be good enough for muscle recovery and gains. We personally recommend Gold Standard by Optimum Nutrition.
Creatine has been a controversial bodybuilding supplement for many years for no particular reason. It has been researched for many years in its role in bodybuilding, weight lifting, and sports.
Creatine is a legal and safe supplement for increasing strength and muscle mass, as well as promoting muscle recovery. Creatine helps provide your muscles with short term energy (ATP) during heavy workouts. It also helps to improve protein synthesis, resulting in increased muscle mass.
BCAA’s are branched-chain amino acids which account for “35% of the essential amino acids in muscle proteins”1. These are the three essential amino acids leucine, isoleucine, and valine. Generally best for people who are trying to lose weight or on a calorie deficit, as they have been shown to retain muscle mass.
Other than that, if you already have a good whey protein supplement you probably don’t need to get a separate BCAA supplement. Most whey protein supplements are already high in BCAA’s already, as well as other amino acids.
Source: 1Wikipedia - BCAA's,2ncbi.nlm.nih.gov