Muscle recovery is the process during which your exhausted and tired muscles are repaired so that their activity and energy level is restored. Your body starts this process as soon as you stop exercising. However, the speed of the muscle recovery process is slow because you have spent many important nutrients and energy so restoring them will take time.
But you can speed up and stimulate this recovery process by providing your body with certain nutrients right after the workout. These nutrients include proteins, carbohydrates, and electrolytes. By keeping in mind the need for these nutrients, supplement manufacturers have created an effective and useful supplement called recovery supplement.
It contains carbs, proteins, and electrolytes in the required proportion which helps the person get these nutrients through only one source. Recovery supplements exist in different forms like powders, capsules, tablets, and drinks.
Let’s talk about the best recovery supplement and why you need it.
The best supplements for muscle recovery
Electrolytes
Electrolytes are the ions that are present in your urine, blood, and sweat. Their common examples include calcium, magnesium, chlorine, sodium, and phosphate. Each electrolyte has its own role. Generally, they are involved in the generation of action potential in the muscles, pH maintenance in cells, muscle contraction, etc. [1]
During a workout, your body releases electrolytes through sweat. As a result, you lose more than the normal amount of electrolytes. It is important to restore their levels through your diet so that your body keeps functioning normally. You can get them through natural foods. Electrolyte supplements also provide an efficient and convenient way to restock these ions. They are available in the market to help athletes increase their electrolyte intake after a workout session.
Whey protein
Whey protein is extracted from whey which is a liquid obtained during the cheese production process. It is one of the best proteins that athletes consume due to its numerous health benefits.
It is a fast-acting protein and gets absorbed in your muscles and body very fast. Studies show that whey protein supplements improve the muscle protein synthesis process and reduce muscle damage. [2] It has also proved to be very helpful in weight loss and weight management. [3] It is believed that it keeps your stomach full for a longer time and reduces your appetite which eventually causes weight loss.
Whey protein supplements are commonly available in the market. You can get them in any form (powder, tablets, and drinks) as you like.
Carbohydrate
Carbohydrates are one of the macromolecules that your body needs to generate energy. It is converted into glycogen which is then kept in the muscles. Whenever your muscles need energy, they transform glycogen and make energy molecules.
During a workout, your muscles spend a lot of energy which results in energy depletion. It is important to restore this energy level so that your muscles can again perform tasks actively. To restore energy levels, you can get carbohydrate supplements that are available in numerous forms on the market.
3 in 1 recovery protein powder
One of the best recovery supplements is the recovery protein powder. What makes it different from the supplements mentioned above is that it contains three required nutrients. So, you will not have to eat each supplement separately when you can have them through one supplement.
3 in 1 recovery powders have proteins, carbs, and electrolytes. Some also have additional nutrients like amino acids, vitamins, and antioxidants, etc.
Studies show that taking carbs with proteins after a workout helps protein reach muscles faster. It also improves performance many times. [4] So, get 3 in 1 protein supplements if you want to increase the intake of carbs, proteins, and electrolytes after a workout. This form of supplement is more feasible and easy to consume.
Where to get 3 in 1 recovery powder?
ICON Recovery Protein 2:1 Ratio is one of the very beneficial recovery protein powders available on the market. It contains grass-fed whey protein isolate, carbohydrates, electrolytes, and antioxidants to help you boost your energy and recovery process after a workout.
It has carbs and proteins in a 2:1 ratio which is very suitable when you are performing strength exercises. It provides the right proportion of two beneficial amino acids called L-Glutamine and L-Lucien. They are involved in different processes like the growth of muscle mass and digestive system protection. It also has antibodies that can protect you from harmful free radicals.
ICON Recovery Protein comes in two delicious flavours to make the intake of this supplement easier and delightful for you. These flavours are apple and raspberry, and lemon crush. You can pick any of them based on your preferences. Every bottle has 30 servings (2 scoops make one serving).
This supplement is manufactured in the UK and it is very reasonably priced. So, try it if you want to improve your muscle strength and reduce your muscle fatigue!
When to take recovery supplements?
The right time to take a recovery supplement is after a workout. It is because your body consumes many nutrients and stored energy during exercise. You need to restore the levels of spent nutrients and help your body have a speedy recovery process. So, it is best to consume it within 45 minutes after a workout.
The wrap-up
Recovery supplements are manufactured to help athletes and bodybuilders get all the nutrients that they need to recover from the side effects of exercises (muscle soreness and muscle fatigue) fast. 3 in 1 recovery protein powders are one of the best supplements available in the market. It is an effective and feasible source of proteins, carbs, and electrolytes.
References
- Electrolytes - StatPearls - NCBI Bookshelf (nih.gov)
- Effect of timing of whey protein supplement on muscle damage markers after eccentric exercise (nih.gov)
- A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study (nih.gov)
- Intake of Protein Plus Carbohydrate during the First Two Hours after Exhaustive Cycling Improves Performance the following Day (nih.gov)
