If you are adept at exercising, you have probably heard from your trainer at the gym about the importance of looking after your body during post-workout. Whether you are exercising for weight loss or weight gain, your muscles get the most action. That is why you find trainers taking you through a stretching session before and after exercising. This helps in relieving some pressure.
Lack of enough rest post work will hamper muscle repair, which might trigger your adrenal gland and endocrine system to release cortisol. When produced in an enormous amount, this hormone may cause several health problems, such as weight gain, hypertension, and lethargy.
But for a guaranteed post-workout recovery, you must get adequate rest. People looking to lose weight and gain muscle often go on a fast and take creatine supplements to boost muscle mass growth and strength.
You can also take protein powder to promote weight loss or weight gain and faster muscle recovery. It would be best if you made a habit of taking protein shakes to help you achieve your overall fitness goal.
Anecdotal evidence shows that protein powders help in muscle recovery by reducing harm, improving muscle performance, and muscle protein synthesis. That’s why you see athletes drinking protein shakes after exercise to reduce soreness. Protein powder to include in your regimen are:
- Hemp protein
- Casein protein
- Egg protein
Athletes use alternative protein powder supplements to improve performance and enhance muscle growth and recovery. Such supplements include creatine, which is popular in the fitness world. But does creatine break a fast when you are observing intermittent fasting? No, it doesn’t. Taking creatine supplements does not mean that you have interfered with your intermittent fasting meal plan.
If you do not have enough time on your hands to rest for the recommended time, you can take these incredible herbs after a workout or before for speedy muscle recovery.
It is a root and was traditionally used by the Chinese as a medicine. Ginseng is perfect for muscle recovery due to its healing properties, which include anti-inflammatory and antioxidant. Better yet, it helps in strengthening your immunity and relieves fatigue.
Ginseng helps in decreasing levels of cortisol. This is a hormone that breaks down your body muscles to produce energy.
Turmeric is a well-known herb that is mostly used as a food spice in the kitchen. It can also be used as a pain killer as it helps reduce inflammation and improve joint function. You can take it post-workout in its powder form mixed with water as it helps your muscles to recover faster from exercise-induced muscle damage.
However, our bodies do not absorb it very well, and it requires a little help. You can add a little black pepper or fat to speed up its absorption. Alternatively, you can take turmeric supplements.
It is used as a medicine in parts of South East Asia. It has three colors, and each color has its functions.
Kratom is a tropical tree that causes mind-altering effects. It is ideal for post-workout muscle recovery as it releases acetylcholine, which numbs pains, improves sleep, minimizes contraction of muscles, and restores injured muscles, making it perfect for post-workout recovery.
4. Yerba Mate
It originates from South America, and the locals use it to make tea. It has healing properties, which include anti-inflammatory and antioxidant. Yerba Mate is ideal for consumption before or after exercise.
It improves your metabolism, helping your body burn more fat instead of carbohydrates or proteins when doing HIIT (high-intensity training).
5. Maca Root
Also from South America, Maca root increases testosterone levels while reducing estrogen, making it possible for muscle growth and development. It helps in regulating hormones after exercises, ensuring no overproduction of cortisol.
Are post-workout supplements necessary? Yes, these supplements help your muscles recover faster and reduce the chances of injuries during and after your exercise.
You can use these herbs to improve your mental and physical health. It gets better if you don’t want to take them in their raw form, you can use their supplements.
Have you used herbs for post-workout muscle recovery? What was your experience? Please share your comments and questions in the comment section.