iron, vitamin D, and vitamin B6 deficiencies. Here are the 8 most common signs of vitamin and mineral deficiencies. Last medically reviewed on November 17, 2020. Some types of supplements, such as supplements for joint health, are designed specifically with exercise support or athletic performance in mind. Sports nutrition is a vital aspect of any type of training or physical activity, no matter if you are a professional athlete or a casual exerciser. In fact, studies have demonstrated that the higher the protein consumption, the more vitamin B6 thats needed to support the metabolism of the increased protein intake. Calcium-rich foods include dairy products, leafy greens, sardines, broccoli, okra, almonds, seaweed, and calcium-fortified tofu and plant milks. The 10 Best Post-Workout Supplements | ACTIVE (2018). Muscle Recovery supplements by Purity Select. However, supplementing with vitamin E may not be effectiveor safeconsidering it can be toxic at high levels. If youre considering supplements, its always a good idea to talk with your doctor before adding any to your daily regimen, especially if youre taking any prescription medications. A simple blood test can check your levels of important vitamins like vitamin D, the B vitamins, and more. Collagen is the most abundant protein in the body. Magnesium - Health Professional Fact Sheet. IOC consensus statement: Dietary supplements and the high-performance athlete. Rachel MacPherson is a health writer, certified personal trainer, and exercise nutrition coach based in Montreal. But a small 2019 study found that they lowered time for body muscle recovery in German handball players. Together, these B vitamins are essential in the production of red blood cells and immune system cells, both of which are invaluable to muscle growth and repair. You can support muscle function and reduce the time spent with sore muscles during this post-workout window, so long as you have the proper nutrient support for rebuilding. Nutrition Evidence Based Vitamins for Muscle Recovery Why do muscles get sore? Rachel MacPherson is a health writer, certified personal trainer, and exercise nutrition coach based in Montreal. Instead, focus on maintaining your body weight until your recovery is complete. While these vitamins can typically be found in a balanced diet, frequent lifters may find that certain deficiencies are hindering their muscle growth and recovery. During a workout, carbohydrates fuel your brain and muscles. It helps muscles release energy. We can synthesize vitamin D from the sunshine we soak up through our skin, but vitamin D deficiency is nevertheless all too common, in part due to lifestyle necessities like working inside, but also due to circumstances outside of our control, like the melanin content of our skin, or even where we live. One of the best supplements for faster muscle recovery is Whey Protein Isolate. Carbs for the average workout If you are in good shape and want to fuel a daily, light-intensity workout, eat about 3 to 5 grams of carbohydrates for every kilogram of body weight. Research indicates that those who exercise frequently or at higher intensities may require more vitamin B2 (riboflavin) due to metabolic stress and, to a lesser extent, vitamin B6 (pyridoxine), because of its role in protein metabolism. Join over 500k subscribers who get a free weekly email with the latest workouts, expert advice, videos and deals from Muscle & Strength. Glucosamine supplements may pose a risk to people who are allergic or sensitive to shellfish, those who have asthma, and those taking diabetes medications or warfarin. This process makes your muscles stronger and tells your body that more muscle is needed. U.S. Food & Drug Administration. When actively building muscle, it's important to keep your essential amino acid levels at max capacity at all times, which is where amino acid supplementation comes in handy. It helps your body produce energy during heavy lifting or high intensity exercise. Injury prevention. Vitamin E is an antioxidant and may help reduce inflammation and oxidative stress post-workout. Vitamin A is essential for bone health too, which walks hand-in-hand with muscle strength, but due to factors like diets low in fats, alcohol use and abuse, and diabetes, many people are deficient in vitamin A. If your vitamin D levels are low, sun exposure, as well as supplementation, is recommended. Your body uses protein to build and repair cells, according to the American Council on Exercise (ACE). Vitamin C is one of the most talked about vitamins on the planet. By strengthening collagen, joints are more capable of handling heavier weight resistance, with less chance of injury. Best Supplements For Muscle Growth (2023) - Forbes Health "Life has helped me regain my energy and my muscles. So where do we get these vitamins? We talked to pros for tips, benefits, and more. Join 500,000+ newsletter subscribers! No other recovery techniques are going to be able to make up for bad habits in these two areas. The amount of time it takes for your muscles to recover from exercise depends on your fitness levels and the difficulty of your workout. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. Privacy Policy By Rachel MacPherson, BA, CPT Amazon.com: Muscle Recovery Supplements 2017;9(8):813. doi:10.3390/nu9080813, Alaunyte I, Stojceska V, Plunkett A. Watches that monitor your heart rate have become popular among athletes and people with medical conditions alike. Over time, your muscles will become used to the activity and adapt. Folate and vitamin B12 play a role in synthesizing red blood cells and repairing muscle cell damage that occurs from activity. Recommended Product: GNC Pro Performance 100 Whey Protein. Eccentric contractions (such as the lowering portion of a biceps curl), during which your muscles lengthen while under tension, can also lead to soreness (1). Short-term fatigue is typically exercise . Creating a healthy grocery list and meal plan that factors in these foods will help ensure you always have them on hand and are consuming them regularly. While some believe muscles become sore due to a buildup of lactic acid, lactic acid is not involved in DOMS (3). Clin Nutr, 32, 375. Amazon.com: Best Supplements for Muscle Recovery DOI: Hettchen M, et al. Al-Bashaireh AM, et al. This change in temperature stimulates the contraction and dilation of your blood vessels and changes your heart rate. Read our, How Vitamins and Minerals Help With Sports Recovery, 9 Dietary Trace Minerals and What Foods Are High in Them, 9 Vitamins and Minerals Needed for Recovery, 11 Types of Magnesium: Benefits, Supplements, Foods. Haun C, Vann C, Osburn S, et al. 1. If its role in muscle growth and repair is not enough, vitamin A also has a direct effect on testosterone, the bodys most powerful muscle-building hormone. These changes in your routine cause tiny tears in the muscle fibers and connective tissues. You can learn more about how we ensure our content is accurate and current by reading our. Also, studies in people without arthritis or other joint conditions show that supplementing with 500 milligrams to 3 grams of glucosamine per day may help reduce joint deterioration (53, 54, 55, 56). The benefits to muscle dont stop there. As these free radicals accumulate, the body becomes more toxic, leading the way to impaired performance, muscle growth, recovery, and immune health. SC, Vitamin D serves an equally important function because it helps your body absorb the calcium found in the foods you eat. Sign In, Join Active This generally leads to a decline in strength and muscle mass (5, 6, 7). Best Muscle-Building Foods | U.S. News Top 3 Vitamin Supplements to Repair Muscles & Aid Recovery 9 Vitamins and Minerals That Aid Sports Recovery - Verywell Fit Getting enough vitamins and minerals will help optimize the recovery process after exercise so you can perform again at your best while working toward your goals. Harty PS, Cottet ML, Malloy JK, Kerksick CM. Vitamin C plays a vital role in the growth and maintenance of your bodily tissues, includingthe important connective tissue collagen which aids in your body's healing process. Albahrani AA, Greaves RF. Some of the key vitamins include vitamin D, B vitamins, and vitamin C. Obtain these vitamins by consuming a diet full of nutrient dense, colorful foods, lean proteins, healthy fats, and whole grains. 2019;5(1):1. doi:10.1186/s40798-018-0176-6, Pilch W, Kita B, Piotrowska A, et al. 2018;52(7):439-455. doi:10.1136/bjsports-2018-099027. Performance-enhancing drugs: Know the risks - Mayo Clinic 2020;35:101529, Maughan RJ, Burke LM, Dvorak J, et al. Support & Feedback This article contains scientific references. 2023 Healthline Media LLC. Enhanced Muscle Repair and Recovery. Interestingly, it may also help you recover from an injury (45). Vitamin E Supplementation May Help With Exercise Recovery: Meta Recovery Supplements: Huge Range, Lowest Prices at Muscle & Strength The 10 Best Muscle Recovery Foods and Drinks - Healthline Contrast water therapy and exercise induced muscle damage: A systematic review and meta-analysis. This is very important to note because delayed-onset-muscle-soreness (DOMS) is not exactly the most pleasant of feelings, and Vitamin C has been proven to decrease the soreness, while working as an antioxidant at the cellular level. Do Not Sell My Personal Information (2017). There are fewer hours of sunlight during the winter months, and those living in more northern locales may deal with a lack of sufficient vitamin D-rich sun throughout the year. Calcium is an important component of bones and teeth. This powerful antioxidant boosts the production of collagenconnective tissue that helps repair skin tissue, tendons and blood vessels. U.S. Department of Health and Human Services. They also are necessary for recovery from training, along with the macronutrients carbs, proteins, and fats. 2021;7(1):9. Creatine is often used by athletes involved in high-intensity intermittent activities that require a rapid recovery during training and competition. 1. These micronutrients need to be replaced for recovery to occur. The CDC estimates that the general population has iron, vitamin D, and vitamin B6 deficiencies, and these deficiencies are more keenly felt by those who work their bodies to the max. Vitamin D is critical for helping us absorb calcium, making it important for bone strength and dozens of other processes like insulin reaction, mood balance, and muscle protein synthesis. National Institutes of Health. Lines and paragraphs break automatically. Regulation of muscle potassium: exercise performance, fatigue and health implications. Vitamin A levels decrease as protein synthesis increases. The ideal is as close as possible to a 1:1 ratio, but due to the overabundance of omega-6s (thanks in part to vegetable oils in processed foods and the difficulty and cost associated with eating natural omega-3 foods), many first-world residents have around a 20:1 ratio when it comes to omega-6 and omega-3 fatty acids. Vitamin C + Collagen To begin, vitamin C offers anti-inflammatory benefits and produces collagen. Sources: Organ meats (high in cholesterol so limit consumption), salmon, dairy, pumpkin, cantaloupe, carrots, apricots, Office of Dietary Supplements LiveStrong WebMD. National Institutes of Health. But zinc competes with copper for absorption, so receiving high doses of zinc from supplements may increase the likelihood of copper deficiency (34). U.S. Department of Health and Human Services. Good news for athletes and bodybuilders though! B vitamins are known for their part in converting proteins and carbohydrates for energy as well as for cellular repair, inflammation reduction, energy storage, brain health, and cell production.
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