Ever wonder what to take when you have sore muscles? Muscle soreness is a recurring issue many people face when they first start a new workout routine or when they up the ante on their regular workout routine. If you are looking for supplements to help prevent sore muscles and help you in your recovery, this article is for you.
The supplement superstars for muscles recovery post-workout are BCAAs and L-Glutamine.
After a grueling lifting sesh or high intensity interval training, I take these two supplements within one hour of finishing my workout. You can take them during your workout but I’m usually so involved/breathing too hard so I save it for after. And honestly, nothing quenches my thirst more post-exercise than this supplement cocktail.
BCAAs or Branched Chain Amino Acids
These essential amino acids are the building blocks of protein.
They include:
- Leucine
- Isoleucine
- Valine
BCAAs have been shown to reduce muscle soreness in exhaustive exercise, especially after a strenuous workout due to depletion of muscle strength. AKA, muscles are weak and in recovery. You know, when you work out a lot, your legs feel like jello, and you aren’t able to lift as much? Yea that. When you feel that, BCAAs will come in handy.
L-Glutamine
The most abundant amino acid in the body. Another building block of protein, L-Glutamine improves muscle recovery for eccentric type exercise. Supplementing with L-Glutamine has also been shown to reduce the time it takes for muscles to recover from exercise compared to a placebo.
Benefits of these two supplements include:
- Reduction of muscle soreness within 24-48 hours post exercise (DOMS)
- Reduced fatigue
- Increased muscle growth
- Decreased muscle atrophy
- Reduced appetite because you give your body what it needs most after a workout
- Increased energy because you use the BCAAs as fuel once glycogen stores are depleted
- Reduced sugar cravings
Why would you want to take BCAAs and L-Glutamine?
If you are eating a proper diet after you workout, chances are you don’t need to supplement to get these nutrients. However, if you are feeling sore regularly chances are supplementing BCAAs and L-Glutamine can help. I know it did for me..
So you know to take BCAAs and glutamine within an hour post-workout, but how much do you take?
I take ¾ to one scoop of BCAAs and ¾ tsp of L-Glutamine in a shaker bottle ¾ of the way full of water. Shake and enjoy.
BCAAs and L-Glutamine can be life-savers when it comes to muscle recovery, DOMS (delayed onset muscle soreness), and preventing sore muscles from ruining your day. Start taking these two supplements and enjoy a relatively pain-free post-workout.
Disclaimer: All opinions are my own. This post is intended for educational, inspirational, or entertainment purposes only. I am not a doctor, the content on this blog is not intended to be substituted for medical advice.
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