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Supplements and Exercise Recovery

Dr. B

Supplements can support exercise recovery by replenishing nutrients, reducing inflammation, and promoting muscle repair. Combining them with a balanced diet and adequate rest enhances recovery. Below are common supplements and their benefits, as well as exercise recovery tips:


Key Supplements for Exercise Recovery

1. Protein (Whey, Casein, or Plant-Based)

Purpose: Repairs muscle tissue and promotes growth.

Dosage: ~20-30g within 30 minutes post-workout.

Options:

Whey protein: Fast-absorbing for immediate recovery.

Casein protein: Slow-digesting, ideal before sleep.

2. Branched-Chain Amino Acids (BCAAs)

Purpose: Reduces muscle soreness and supports repair.

Dosage: 5-10g during or after exercise.

3. Creatine

Purpose: Replenishes ATP for energy, aids recovery, and builds strength.

Dosage: 3-5g daily.

4. Omega-3 Fatty Acids (Fish Oil)

Purpose: Reduces inflammation and supports joint health.

Dosage: 1-3g of EPA/DHA daily.

5. Electrolytes (Sodium, Potassium, Magnesium)

Purpose: Rehydrates and restores electrolyte balance.

Best Sources: Sports drinks or electrolyte powders/tablets.

6. Vitamin D

Purpose: Supports bone health, muscle recovery, and immune function.

Dosage: 1,000-2,000 IU daily (or based on blood levels).

7. Tart Cherry Juice

Purpose: Reduces muscle soreness and oxidative stress.

Dosage: 1-2 servings (8-12 oz) post-workout.

8. L-Glutamine

Purpose: Enhances muscle recovery and immune health.

Dosage: 5-10g post-workout.

9. Magnesium

Purpose: Supports muscle relaxation and reduces cramping.

Dosage: 200-400mg daily (avoid high doses all at once).

10. Caffeine

Purpose: Improves performance and reduces perceived soreness (if taken pre-workout).

Dosage: 100-200mg pre-workout.


Exercise Recovery Practices

1. Hydration

• Drink water or electrolyte beverages to replace fluids lost through sweat.

2. Sleep

• Aim for 7-9 hours of sleep to optimize muscle repair and hormone production.

3. Active Recovery

• Low-intensity activities (e.g., walking, yoga) improve blood flow and reduce soreness.

4. Stretching and Foam Rolling

• Alleviates tightness and enhances muscle recovery.

5. Post-Workout Nutrition

• Combine protein (20-30g) and carbohydrates (40-60g) for glycogen replenishment and muscle repair.

6. Contrast Therapy (Hot/Cold)

• Alternating between heat and ice reduces inflammation and promotes circulation.


Precautions

Quality Matters: Choose supplements from reputable brands tested for purity.

Consult a Professional: Speak with a healthcare provider or dietitian before starting new supplements, especially if you have health conditions or take medications.

Personalized Approach: Recovery needs vary based on exercise type, intensity, and individual physiology.


By combining these strategies, you can optimize recovery and improve overall performance.

 
 
 

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