3 best supplements to speed recovery

Posted by admin 27/06/2018 0 Comment(s)

We all know the burning pain in the muscles, which comes after a day of legs or after a grueling high-intensity interval training. Proper nutrition, a healthy sleep and a well-designed exercise program will help you cope with the terrible signs of the syndrome of delayed muscle pain (DOMS).

Below I will talk about a few additives that will help you minimize your physical strength and, as a result, increase your training efficiency over time! After all, the faster you recover after training, the faster you can return to the normal level of physical activity.


There is a reason why BCAA is contained in almost every post-training supplement: they really work! Amino acids of leucine, isoleucine and valine are important for muscle building and minimizing their disintegration.

The goal of strength training is to provoke tension and rupture of muscle fibers so that they can grow and become bigger and stronger. However, this process can damage the proteins that form the muscle fibers, and turn even the simplest actions, such as getting out of bed, into a real hell.

BCAA is an effective tool for accelerating recovery, helping to reduce delayed muscle pain and reduce the time it takes to rest between workouts. Portion of 5 grams is a universal dose of BCAA, which can be taken before, during, after training or at any other time of the day. It is recommended to choose BCAA with an amino acid ratio of 2: 1: 1 (leucine: isoleucine: valine).


Fish oil is one of the most universal supplements in the sports nutrition market. It helps improve overall health in various aspects - from strengthening heart health to weight control. Do not disappoint fish oil in terms of accelerating recovery.

EPA and DHA, two essential fatty acids that are found in fish oil, have powerful anti-inflammatory properties that help reduce muscle pain after exercise. In the course of research, athletes who took a fish oil supplement reported a reduction in pain, a reduction in muscle swelling, and a greater range of movements, in contrast to subjects who took a placebo instead of fish oil. Such improvements are explained by the ability of fish oil to strengthen cell membranes and at the same time to help reduce the oxidative stress accompanied by intensive training.

Scientists from the American Association of Cardiologists recommend taking 1 gram of fish oil daily to strengthen the health of the cardiovascular system. As a means to reduce the amount of fish oil, it is necessary to take in a double dose - 2 grams (a combination of EPA and DHA) per day.


More commonly known as a fat burner, L-carnitine can also become an important supplement for effective recovery after exercise. L-carnitine helps to optimize the process of muscle tissue recovery, helping to reduce the accumulation of ammonia in the muscles and increase blood flow during and after exercise.

As a result of a recent study, strength athletes who took 2 grams of L-carnitine daily for 3 weeks had a significantly lower level of markers of physical stress, less muscle damage and less muscle soreness after performing squats with a medium intensity rod.

A follow-up study confirmed these findings, demonstrating that middle-aged men and women who took L-carnitine experienced significantly less pain and muscle damage after performing a multiple set of sit-ups with the barbell.

What can be better than an additive that has both the properties of a fat burner and the ability to reduce muscle pain?