Best Muscle Recovery Supplements

top muscle recovery supplements

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.

Whey Protein

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.

Casein

Casein is basically a slow releasing whey protein, especially useful when you go without eating for a long period of time or when you want to make sure your body is getting the nutrients that it needs over an extended period.Many people like to have a casein protein shake later at night or before bed in an effort to keep their body from going into catabolic state.  Don’t want to take my word for it? Just check out this study: Protein ingestion before sleep improves postexercise overnight recovery.

Creatine

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

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.

In order to keep your muscles primed and ready for the next workout, you need proper nutrition, supplementation, and rest. Muscles grow by repairing the fibers that are ripped and torn during heavy lifting. This process basically adds a tiny amount of muscle (as long as your nutrition and supplementation is spot on), which over time adds up to make a huge difference. Just *5 pounds of additional lean muscle mass will make a very noticeable difference in anyones physique.

Source: 1Wikipedia - BCAA's,2ncbi.nlm.nih.gov
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