If you’ve spent much time around bodybuilders, you’ve probably heard a lot about supplements for muscle growth and recovery. The truth is that most people don’t need supplements if they have a good diet with adequate quality protein. Some supplements are supposed to help you recover faster, but so can a post-workout snack that contains carbs and protein. Some supplements help you build, but so can a healthy diet with healthy fat, carbohydrates, and quality complete protein.
The evidence that protein supplements help is limited, but there is evidence.
There are many reasons to take supplements to increase muscle growth. Sarcopenia is one of those reasons. Sarcopenia occurs as people age and starts in their mid-thirties. It’s the gradual loss of muscle tissue that most people face. Studies show that taking collagen, protein, and creatine supplements has reduced the problem and helped maintain muscle growth. Seniors may have trouble digesting protein, so taking supplements like creatine can help, along with resistance training.
Vitamin C and zinc help boost muscle recovery and increase muscle building.
Vitamin C is necessary to build collagen that’s vital to the creation of muscle tissue. It helps heal wounds like the microtears in the muscles that occur after an intense workout. It’s also anti-inflammatory, speeding up the recovery process. You can get it from your diet, but supplements can also help. Zinc supplements also improve tissue growth and repair.
Having a protein shake before working out or immediately following a workout may help.
Protein supplements used as a snack before a workout or afterward can help build muscle tissue. You can also do the same by eating a snack with both carbohydrates and protein. Before a workout, it helps replenish glycogen stores. Lack of glycogen stores can leave you weak mid-workout and lead to muscle soreness. After a workout, it helps boost recovery and build muscle tissue.
- Look for labels like Certified for Sports that indicate NSF, an outside agency, tested the product and found it pure and free from harmful ingredients. Those harmful contaminants include mercury, arsenic, and other toxins.
- Vitamin D supplements can help boost testosterone levels in people with low vitamin D levels. Testosterone helps build muscle tissue.
- Never take supplements unless you speak with your healthcare professional first. Some interact with medications and others can cause issues if you have certain conditions. It’s always best to use your diet to increase muscle growth and improve recovery.
- Sprinkling some turmeric on your food can help boost muscle recovery by reducing inflammation. It’s the curcumin in the turmeric that reduces inflammation and makes recovery faster.
For more information, contact us today at Iron Fit San Antonio