After a sports session of any kind, our body needs to recover because it has provided a lot of energy. Rest and a healthy lifestyle are therefore important. We can also optimize muscle recovery with dedicated food supplements. Are you interested? Click here to discover BCAA Nutrimuscle.
What is the importance of muscle recovery?
During a sports training, the recovery is as important as the training itself, especially if it is to prepare a competition. It is indeed essential to let the body take a break in order to regenerate and recover all the strength it will need to achieve the sporting goal you have set.
Recovery also aims to avoid cramps and aches. To do this, it is necessary to help the muscles to relax after each effort. In fact, if you carry on training without recovery, they will not have time to recover, which will result in an accumulation of tension and an increased risk of injury. Note that cramps can also result from poor nutrition and lack of hydration.
How to recover successfully?
There are two forms of recovery: active recovery and passive recovery. The first is to be carried out at the end of training and its purpose is to help the body get rid of accumulated toxins. To do this, you can take a walk or go for a light jog, which will allow the muscles not to stop abruptly and to recover slowly.
Passive recovery encompasses everything that accompanies the training and what comes afterwards, i.e. stretching exercises, massages, but also sleep, hydration and nutrition. Nutrition is a particularly important factor for successful recovery. Indeed, during an intense sports effort, many physiological elements are upset. The digestive system, for example, can be less well supplied with blood. The body also loses water, burns fat and its muscle cells are altered. To allow the body to maintain its strength and progress, it must therefore be offered a diet rich in all the nutrients it needs. To help you achieve optimal nutritional quality, there are specific food supplements.
Food supplements for muscle recovery
Several products are effective. These are magnesium, creatine, glucosamine and BCAA. Magnesium helps to feed the muscles by converting carbohydrates and lipids into energy. During recovery, it also acts as a relaxant. Creatine helps restore energy to muscle tissue and is particularly useful for athletes who perform intense and repeated efforts. Glucosamine promotes the construction and maintenance of muscle fibers. It also limits muscular pains, inflammatory disorders, and supports a good flexibility of the articulations. Finally, BCAAs play a key role in muscle development.
Focus on the BCAA food supplements
The BCAA dietary supplements are composed of 3 essential amino acids, leucine, isoleucine and valine, which are the first to be degraded during a sports effort. It is therefore essential to provide them to the body so that it can fill this gap, especially since BCAAs also have a role of stimulants in metabolic recovery and they can not be manufactured by the human body.
For athletes, BCAAs have a dual role as they serve to build new proteins in the muscles while providing energy during exercise. They are therefore useful for both strength activities such as bodybuilding and endurance sports.
The opinions given by their users are very positive. These dietary supplements are indeed known to improve protein synthesis and thus preserve muscles. Thus, if you spend a period without training, their intake will allow you to limit muscle loss. Thanks to the leucine they contain, these products also stimulate fat burning and energy expenditure. As for isoleucine and valine, they improve glucose tolerance and thus increase the basic metabolism. Finally, the BCAA food supplements contribute to reduce the aches and pains caused by intense physical efforts and to limit the fatigue after training, which makes it possible to carry out more intensive and closer sessions.
The other big advantage of BCAAs is that they have no harmful effects on our health. They are present in our muscles at about 30 or 35% and are found naturally in the diet, in eggs, meat, fish and all other foods rich in protein. It is however advised not to exceed a daily intake of 10 to 15 g in order to avoid any risk of discomfort, such as skin reactions or bloating.
Some advice on how to use food supplements
To optimize your recovery and improve your sports results, you have every interest in taking food supplements, especially those based on BCAA. Keep in mind, however, that taking this type of product is not a substitute for a balanced and varied diet and a healthy lifestyle. Sleep is also important and know that a lack of rest has the effect of reducing the effects of food supplements. Finally, before any intake, do not hesitate to read carefully the precautions of use and to inform you about the BCAA recovery notices which will certainly give you some little tips.