Top 10 Workout Recovery Supplements
Recover is NOT a one-size-fits-all , OR a one step process. Today I wanted to go over my top 10 workout recovery supplements to help aid in your recovery process. This is one of my most asked questions! The most important thing to remember though, is supplements are not the end all be all. They aren’t magic. Supplements need to go hand in hand with other aspects of self care. Are you sleeping enough? Are you fueling your body with proper nutrition? I have dedicated two full blog posts this month to this topic because there is so much that goes into this! Make sure to check out my previous blog post on my top 5 ways to recover post workout to start building a routine that fits you! Here are my top 10 workout recovery supplements:
1) Prebiotic's & Probiotic's
Probiotics & prebiotics are an incredible supplement. They are made up of good bacteria that helps to keep your body healthy. Directly related to your digestive system, these good bacterias help fight off the bad ones, helping to keep your gut as healthy as possible. The SB3 Probiotics & Prebiotics from Puori is my top recommendation. Due to our bodies lack of natural intake of good bacteria and fiber, Puori has created a clean formula to not only help your digestive system but boost your immune system by helping to fight the bad bacteria.
2) Omega 3 - Fish Oils
Fish oil is a good source of two specific long chain polyunsaturated fatty acids (omega-3) known as EPA and DHA. These two omega-3 fatty acids provide a wide range of health benefits, the most common being heart health! Heart disease is the leading cause of death in America still today. The benefits of fish oil can help your cholesterol levels, blood pressure, triglycerides and may prevent arterial plaque. Helping to reduce some of the risks associated with heart disease, this makes fish oil an incredibly important supplement to include in your routine! I use the Ultra Pure Fish Oil from Puori that gives me all of the benefits without the fishy burps some other fish oils can cause. To read more about some of the additional benefits of fish oil including aiding in depression, eye health, weight loss check out this article from healthline .[1]
3) Protein
Whey protein is essential for recovery for many different reasons! The most essential one being the recovery of muscle function after exercise. Protein post-workout can also help to improve metabolism and may reduce muscle soreness. My absolute favorite is this Whey Protein from Puori. The vanilla flavor is by far my favorite and can be blended into many smoothie recipes like the ones I share on my Instagram. If you aren’t watching my daily stories I suggest you do as I share more of an inside look of my training, recipes, daily life and more.I use this daily as my go to post workout shake and I’m constantly trying to find new smoothie creations!
4) Magnesium
Magnesium is one of the most essential minerals in the body, yet one that most of us are commonly deficient in! It aids in so many of the body's functions including muscle repair and growth, cardiovascular function and brain health. A frequent symptom of deficiency is muscle spasms or soreness. This is one of my essentials to keep my muscles from getting sore. Check out this Puori Magnesium supplement I take daily!
5) BCAA
Branch chain amino acids are a group of essential amino acids that help aid in muscle growth and exercise performance. These amino acids are found in protein rich foods such as eggs, dairy and meats, but having them in BCAA powder forms allow for us to be able to consume them post workout in a quick drink! Several studies show that BCAAs decrease protein breakdown during exercise and decrease levels of creatine kinase, which is an indicator of muscle damage [2]
6) Glutamine
Another great amino acid, glutamine is an energy source for the digestive tract and immune cells! It can help with proper growth within cells in the digestive tract and is a great source to keep you energized despite training! It helps to heal your gut from the inside out which in return can lead to many additional benefits. A healthy gut is the start to a balanced healthy lifestyle!
7) Creatine
As another amino acid mostly located inside of your muscles, Creatine can help to recover them more quickly during exercise! It may also help reduce your chance of exercise induced muscular injuries. And NO, Creatine will not make you bulky if you're a woman reading this blog post. I take about 5g post workout in my main part of my season and I notice that my lifts feel so much better. I don’t know if it’s placebo or what but I definitely feel stronger from taking creatine.
8) Curcumin
9) Beta Alanine
A naturally occurring amino acid, beta alanine is best known to help improve exercise performance. Your body primarily uses beta-alanine to synthesize another amino acid called carnosine, which is stored in the brain and muscles and helps reduce fatigue. Beta-alanine does this by combining with L-Histidine, one of the nine essential amino acids. The major benefit beta-alanine comes from its ability to enhance your muscle endurance and stamina during training. [4] Before any High Intensity training workout or longer endurance workout, I will take beta alanine about 30 minutes before. Be careful though because some people have a reaction to it.
10) CBD
As ALWAYS, with any supplement routine, consult your doctor for personal recommendations and approval. Too much of one supplement can actually have negative effects on your health, as well as deficiencies, so it’s very important to get routinely checked on your vitamin and mineral levels for optimal health. Don’t forget to check out my last blog post “All About Recovery” for additional ways to help you recover post workout. Any questions? Want me to talk about anything else recovery wise? Drop them below and I will be sure to get back to you!