Post-workout regeneration is one of the basic aspects when looking at building muscle mass. To explain why it is so important to remember that muscles do not grow during training, but during the period when the body is in a state of rest (regeneration). So how can you accelerate the start of “muscle repair” after a hard workout? For this purpose, supplements have been created, which are designed to shorten the duration of muscle catabolism caused by training as much as possible, and to enter the state of regeneration. What are the best supplements that affect the restoration of damaged muscle fibers? We invite you to read.
Post-workout regeneration refers to the techniques and actions you take to maximize renewal caused by damage to muscle fibers. Such activities include stretching, supplementing essential vitamins and minerals, proper nutrition, relaxation, as well as supporting renewal by supplying the body with appropriate substances, which assimilation (in the right amount) from the food itself is practically impossible.
Supplementation contributes not only to providing the necessary nutrients to the muscles to accelerate regeneration. It is also a very good way to restore the hormonal and chemical balance in the body, improve the mental state and repair the nervous system. Each of these factors has an indirect or direct effect on the development of muscle tissues. To provide the body with everything that is necessary, and that the regeneration process proceeds in the best possible direction – I will present 5 supplements, the use of which will bring the best results.
Although the main advantage of creatine is to increase the level of ATP energy in the muscles, it should also be mentioned that its use allows you to train at a higher frequency. This is due to the increased rate of muscle cell regeneration. Thus, not only the speed of renewal, but also the training frequency supports the building of a muscular figure and increases muscle strength.
There has been a lot of research on the use of creatine and its very positive effect during the work on your own figure, but let’s focus on the effect of this supplement on the improvement of regeneration. Fourteen men were randomly assigned to two groups. The first group used carbohydrates during the training period, while the second group carbohydrates with creatine. Such supplementation began 5 days before the planned start and 14 days after the training sessions. People who ate creatine had greater isometric strength (by 10%) and isokinetic strength (by 21%) during the regeneration period. In addition, plasma creatinine decreased by an average of 84%. Such advantages in the group taking creatine were visible 24 hours, 48 ??hours, 96 hours and even 7 days after the completion of post-workout regeneration
Formed by natural synthesis of glucose and glutamine in the body – glucosamine is one of the “blocks” needed to build and maintain both muscle tissues and joints in a healthy form. Acquiring appropriate quantities from food is not easy, therefore it is recommended to take glucosamine in the form of a supplement. It has been proven that the use of glucosamine helps to maintain fully healthy joints increasing their flexibility and endurance. In addition, the appropriate dose of glucosamine in the body slows down cartilage degeneration during connective tissue repair, which is a key aspect of the regeneration process. A very big advantage of glucosamine supplementation is the fact that it is a safer alternative to anti-inflammatory drugs.
In one study, in which over 100 people with knee injuries (50% of glucosamine, 50% placebo) participated, it was shown that the constant use of glucosamine significantly improves flexibility and improves damaged joints. This effect was visible only after 28 days of using the supplement.
Branched amino acids – BCAA
BCAA branched amino acids (Branched – Chain Amino Acids) are one of the most important supplements improving post-workout regeneration. The amino acids include leucine, valine and isoleucine. Provided with BCAA supplementation, they are used for protein synthesis and muscle recovery. They are recommended because of the inability to naturally supply the body with the appropriate amount.
One of the studies focuses on twelve men who were randomly assigned to groups taking BCAA amino acids and placebo. They were all instructed to make 100 jumps and jumps to pick up the same technique. After the task was performed, muscle injuries were tested including creatine kinesis, maximum muscle contraction, muscle pain, vertical spine, as well as thigh and calf circumference.
The research effect was unambiguous. The BCAA group consuming branched chain amino acids had a significantly lower level of creatine kinesis, which indicates less damage to muscle tissues. In addition, in this group, after completion of the task, much lower muscle pain was felt and the maximum muscle contraction was stronger than in the placebo group. If we look at the vertical jump and circumference of the calves and thighs – there was no difference between the two groups.
Glutamine is an amino acid produced in the body by providing the right amount of protein in the diet. Although the body has a supply of glutamine, it can be exhausted through a strong physical effort, as in the case of people practicing strength sports. Because the body can not quickly produce glutamine – supplementation is recommended to satisfy its deficiencies. Glutamine plays a key role in muscle regeneration because it is responsible for transferring nitrogen atoms to the areas where they are currently needed. When building muscle, you must have a positive nitrogen balance that can help repair damaged muscle tissue. If you have glutamine deficiencies – the body may have problems with the correct reconstruction of damaged tissues.