The best dietary supplements to restore muscles after training

The best dietary supplement to restore muscles after training: Complete guidance

I. Introduction: Understanding the importance of muscle restoration

Muscle restoration after training is a critical process that determines the effectiveness of the entire training program. Regardless of whether you are engaged in strength training, running long distances or any other sport, the correct restoration allows the muscles to adapt, grow and become stronger. Without adequate restoration, there is a risk of overtraining, injuries, reducing performance and slowing down progress.

Intensive training lead to microtrauma of muscle fibers. Recovery includes several key aspects:

• Restoration of glycogen reserves: Filling the energy spent during training.
• Protein synthesis: Repair and construction of new muscle fibers.
• Reducing inflammation: Reducing pain and acceleration of healing.
• Hormonal balance restoration: Maintaining the optimal level of hormones necessary for growth and recovery.

While proper nutrition, sleep and hydration are the basis of recovery, biologically active additives (dietary supplements) can play an important role in optimizing this process, providing the body with the necessary nutrients and compounds for more rapid and effective recovery.

II. Protein: the basis of muscle restoration

Protein, of course, is the most important nutrient for muscle restoration. It provides the body with amino acids, building blocks for the repair and growth of muscle tissue. Various types of protein have different properties and speed of assimilation, which makes them suitable for different purposes of recovery.

• Wastein protein: The most popular and rapidly digestible protein obtained from milk. Ideal for use immediately after training, as it quickly delivers amino acids to the muscles, stimulating the synthesis of protein. There are several forms of serum protein:

  • Wastein serum concentrate (WPC): Contains from 70% to 80% protein, as well as a small amount of lactose and fats. It is the most affordable price.
  • Wastein protein isolate (WPI): Contains more than 90% protein and the minimum amount of lactose and fats. Suitable for people with lactose intolerance.
  • Hydrolysis of serum protein (WPH): The protein, which was partially hydrolyzed, which means that it is already split into smaller peptides. This makes him even more quickly digestible than isolated.

• Casein: Another protein obtained from milk, but is absorbed much slower than whey. Ideal for consumption before bedtime, as it provides muscles with amino acids over a long period of time, preventing catabolism (muscle destruction).

• Egg protein: High -quality protein containing all the necessary amino acids. It is absorbed at an average speed, which makes it suitable for various purposes.

• Soy protein: Plant protein containing all the necessary amino acids. It is a good option for vegetarians and vegans.

• Rice protein: Another plant protein is often used in mixtures of plant proteins.

• Pea protein: Plant protein with a high content of amino acids.

Dosage and duration of protein: The recommended dosage of protein for muscle restoration is 20-40 grams after training. The reception time is also important: the use of protein within 30-60 minutes after training helps to maximize protein synthesis.

III. Amino acids: Building blocks of muscles

Amino acids are the main construction blocks of protein. Some amino acids, called indispensable, cannot be synthesized by the body and should come from food or additives. Extremely amino acids play an important role in muscle restoration.

• BCAA (amino acids with an extensive chain): Leucin, isolacin and valin are three irreplaceable amino acids, which are especially important for muscle restoration. BCAA stimulates protein synthesis, reduce muscle pain and fatigue. Leucin is considered the most important amino acid to stimulate protein synthesis.

  • BCAA advantages:
    • Reducing muscle pain after training (DOMS).
    • Increase in protein synthesis.
    • Reducing fatigue during training.
    • Acceleration of recovery.

• Glutamine: A conditionally essential amino acid that plays an important role in maintaining the immune system and restoring muscles. Intensive training can deplete glutamine reserves in the body, which can lead to a weakening of immunity and a deceleration of recovery.

  • Advantages of glutamine:
    • Strengthening the immune system.
    • Reducing muscle pain.
    • Improving glycogen recovery.
    • Maintaining intestinal health.

• EAA (essential amino acids): They contain all nine essential amino acids, including BCAA. Some studies show that EAA can be more effective for stimulating protein synthesis than BCAA, since they provide all the necessary amino acids for muscle construction.

Dosage and time of receiving amino acids: The recommended BCAA dosage is 5-10 grams before, during or after training. The recommended dosage of glutamine is 5-10 grams after training or before bedtime. The dosage of the EAA depends on a specific product, but usually is 10-20 grams after training.

IV. Creatine: increased strength and restoration

Creatine is a natural substance contained in the muscles and brain. It plays an important role in the production of energy during high -intensity exercises. Reception of creatine in the form of an additive can increase creatine reserves in the muscles, which leads to an increase in strength, power and muscle mass.

• Mechanism Actions Creatine: Creatine phosphate provides rapid energy for muscle contractions, especially during short -term, high -intensity exercises. An increase in creatine reserves in the muscles allows you to perform more work and recover faster between approaches.

• Types of creatine:

  • Creatine Monogidrate: The most studied and affordable form of creatine.
  • Creatine Hydrochloride (HCL): It is claimed that it is better dissolved and absorbed than creatine monohydrate, but the studies are limited.
  • Creatine Ethyl ether: It is claimed that it is better absorbed than creatine monohydrate, but studies do not confirm this.
  • Creatine Malat: Creatine associated with apple acid.

• Creatine advantages:

  • Increasing strength and power.
  • Increase in muscle mass.
  • Improving recovery.
  • Reducing fatigue.
  • Improving cognitive functions.

Dosage and time of taking creatine: It is usually recommended that the loading phase is recommended, in which 20 grams of creatine are taken per day for 5-7 days, and then a supporting dose of 3-5 grams per day. Creatine can be taken at any time of the day, but some prefer to take it after training to take advantage of the increased sensitivity of muscles to insulin.

V. Carbohydrates: Restoration of glycogen reserves

Carbohydrates are the main source of energy for the body. During training, glycogen reserves in the muscles are exhausted, so it is important to make up for them after training. The use of carbohydrates after training stimulates the release of insulin, which helps to transport glucose into muscles to restore glycogen reserves.

• Fast carbohydrates: Carbohydrates with a high glycemic index, such as dextrose, Maltodecstrin and fructose, are quickly absorbed and quickly increase blood sugar. They are ideal for consumption immediately after training in order to quickly make up for glycogen reserves.

• Slow carbohydrates: Carbohydrates with low glycemic index, such as oatmeal, brown rice and whole grain bread, are absorbed more slowly and provide a more stable blood sugar. They are suitable for consumption during the day to maintain glycogen reserves.

• The ratio of carbohydrates and protein: The recommended ratio of carbohydrates and protein after training is 3: 1 or 4: 1. This helps maximize glycogen restoration and protein synthesis.

Dosage and time of taking carbohydrates: The recommended dosage of carbohydrates after training is 0.5-1 grams per kilogram of body weight. Carbohydrates should be consumed within 30-60 minutes after training.

VI. Beta-Alanin: Increase in endurance and decrease in fatigue

Beta-Alanin is an amino acid that is the predecessor of Carnosine. Carnosine is a dipeptide that is contained in the muscles and helps buffering acidity. During intense training in the muscles, lactic acid accumulates, which leads to a decrease in pH and fatigue. Carnosine helps neutralize lactic acid and delays the onset of fatigue.

• The mechanism of action of beta-alanina: Reception of beta-alanine increases the level of carnosine in the muscles, which increases their ability to buffer acidity. This allows you to train longer and with greater intensity.

• Beta-allain advantages:

  • Increase in endurance.
  • Reducing fatigue.
  • Improving performance in high -intensity exercises.
  • Increase in muscle mass.

Dosage and time of reception of beta-alanina: The recommended dosage of beta-alanine is 2-5 grams per day, divided into several tricks. Beta-Alanin can be taken at any time of the day, but some prefer to take it before training.

VII. L-carnitine: Improving energy exchange and recovery

L-carnitine is an amino acid that plays an important role in energy exchange. It helps to transport fatty acids to mitochondria, where they are used to produce energy.

• L-carnitine action mechanism: L-carnitine helps the body use fat as a source of energy, which can improve endurance and reduce fatigue. It can also help reduce muscle pain and accelerate recovery.

• Types of L-carnitine:

  • L-Karnitin Tartrap: The most common form of L-carnitine.
  • Acetyl-L-carnitine (Alcar): The form of L-carnitine, which can penetrate through the hematoencephalic barrier and have a positive effect on cognitive functions.

• Advantages of L-carnitine:

  • Improving energy metabolism.
  • Increase in endurance.
  • Reducing fatigue.
  • Reducing muscle pain.
  • Improving recovery.
  • Improving cognitive functions (Alcar).

Dosage and reception time L-carnitine: The recommended dosage of L-carnitine is 500-2000 mg per day, divided into several tricks. L-carnitine can be taken at any time of the day, but some prefer to take it before training.

VIII. Omega-3 fatty acids: reduction of inflammation and improving recovery

Omega-3 fatty acids are indispensable fatty acids that play an important role in the health of the cardiovascular system, brain and joints. They can also help reduce inflammation and improve muscle restoration.

• The mechanism of action of omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties that can help reduce muscle pain and accelerate recovery. They can also improve insulin sensitivity, which helps to restore glycogen.

• Types of omega-3 fatty acids:

  • Eicopentenic acid (EPA): It has a strong anti -inflammatory effect.
  • Dokosagexenoic acid (DHA): Important to brain health and vision.

• Advantages of omega-3 fatty acids:

  • Decrease in inflammation.
  • Reducing muscle pain.
  • Improving recovery.
  • Improving the health of the cardiovascular system.
  • Improving brain health.

Dosage and reception time of omega-3 fatty acids: The recommended dosage of omega-3 fatty acids is 1-3 grams per day. Omega-3 fatty acids can be taken at any time of the day.

IX. Vitamin D: maintaining muscle and bone health

Vitamin D is a fat -soluble vitamin that plays an important role in the health of bones, muscles and the immune system. The disadvantage of vitamin D can lead to muscle weakness, bone pain and increased risk of injuries.

• Vitamin D action mechanism: Vitamin D helps the body absorb calcium, which is necessary for the health of bones and muscles. It also plays a role in protein synthesis and muscle functioning.

• Advantages of vitamin D:

  • Maintaining bones health.
  • Maintenance of muscle health.
  • Improving recovery.
  • Strengthening the immune system.

Dosage and time of taking vitamin D: The recommended dosage of vitamin D is 1000-5000 IU per day. Vitamin D can be taken at any time of the day.

X. Magnesium: muscle relaxation and sleep improvement

Magnesium is a mineral that plays an important role in many body functions, including muscle functioning, nervous system and energy metabolism. The lack of magnesium can lead to muscle cramps, fatigue and sleep problems.

• Magnesium action mechanism: Magnesium helps to relax muscles, regulates the nervous system and participates in energy metabolism. It can also help improve the sleep that is necessary to restore muscles.

• Types of magnesium:

  • Magnesium citrate: It is well absorbed.
  • Magnesium glycinate: It is well absorbed and has a calming effect.
  • Magnesium oxide: It is poorly absorbed.

• Advantages of magnesium:

  • Muscle relaxation.
  • Reducing muscle seizures.
  • Improving sleep.
  • Improving energy metabolism.

Magnesium dosage and dosage: The recommended magnesium dosage is 200-400 mg per day. Magnesium is best taken before bedtime.

XI. Kurkumin: powerful antioxidant and anti -inflammatory agent

Kurkumin is an active compound contained in turmeric, spices widely used in Indian cuisine. It has powerful antioxidant and anti -inflammatory properties.

• The mechanism of action of turcumumin: Curkumin helps reduce inflammation that can occur after intense training. It can also help reduce muscle pain and accelerate recovery.

• The advantages of curcumin:

  • Decrease in inflammation.
  • Reducing muscle pain.
  • Improving recovery.
  • Protection against free radicals.

Dosage and time of taking curcumin: The recommended dosage of curcumin is 500-2000 mg per day. Curcumin is best taken with piperin (black pepper extract), which improves its absorption.

XII. Vitamin C: antioxidant and immunity support

Vitamin C is a powerful antioxidant that plays an important role in the immune system and restoration of tissues. Intensive training can weaken the immune system, so it is important to ensure sufficient consumption of vitamin C.

• Vitamin C action mechanism: Vitamin C helps to protect the cells from damage caused by free radicals, and is involved in the synthesis of collagen, which is necessary to restore tissues. It also strengthens the immune system.

• Advantages of vitamin C:

  • Protection against free radicals.
  • Strengthening the immune system.
  • Improving tissue recovery.

Dosage and time of receiving vitamin C: The recommended dosage of vitamin C is 500-1000 mg per day. Vitamin C can be taken at any time of the day.

XIII. Other useful additives for recovery

In addition to the above dietary supplements, there are other additives that can be useful for muscle restoration:

• Melatonin: The hormone that regulates the dream. Improving sleep can significantly improve muscle restoration.
• Triptofan: Amino acid, which is the predecessor of serotonin and melatonin. It can help improve sleep and mood.
• Probiotics: Useful bacteria that maintain intestinal health. A healthy intestine is important for the absorption of nutrients and maintaining the immune system.
• Electrolytes: Minerals, such as sodium, potassium and magnesium, which are lost with later during training. Restoring the electrolyte balance is important for the hydration and functioning of the muscles.

XIV. Conclusion: an individual approach to the choice of dietary supplements

The choice of dietary supplements for muscle restoration after training is an individual process that depends on many factors, including the type of training, training intensity, diet, health status and individual goals. It is important to consult a doctor or a qualified specialist in sports nutrition in order to choose the most suitable additives and dosage.

Do not forget that dietary supplements are only an addition to a healthy lifestyle, which includes proper nutrition, sufficient sleep and adequate hydration. Only if all these factors are observed can be achieved maximum restoration and progress in training.