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Muscle soreness is one of the common issues for fitness enthusiasts. Every other person is complaining of muscle soreness. So, how to solve this problem, and what are the best supplements for muscle soreness? According to registered dietitians of Applied Training Science, there are 5 important steps you need to follow to reduce muscle soreness and recover your muscles rapidly.
Try to rebuild your protein, refuel with omega 3 Fish oil, rehydrate with tart cherry juice, and complete the amount of magnesium in your body. By following these steps, you can reduce your muscle soreness with the help of these nutrients.
This is possible to get all these nutrients from your everyday food. But if your daily diet isn’t balanced, you have some dietary restrictions, or you are looking for convenient options, then you can select the best supplements for muscle soreness.
Why Muscle Recovery is Important?
Muscle recovery is an essential part of performance, and muscle growth decreases the risk of any injury. It also helps in repairing the muscle tissue that is broken down while doing exercise.
According to a study, if you are ignoring muscle recovery, and don’t get proper rest, you may not get satisfying results, and can increase the risk of injury that leads to muscle soreness and pain.
Do supplements Cure Muscle Soreness?
Yes, if you are using the original and best supplements for muscle soreness it will work. However, their effectiveness may vary on some factors such as activity level, age, gender, goals, and the specifications of the supplement.
Pro tip: There are different types of supplements available in the market and each supplement has its own specifications and may not be recommended for everyone. So, if you want to use any of the supplements, talk to your healthcare provider before adding any supplement to your diet.
How to Choose the Best Supplements for Muscle Soreness?
Selecting the best supplements for muscle soreness isn’t easy as it looks like. Here are the steps you need to follow to choose the best supplements for muscle soreness:
1. Consult a medical professional.
This is important to consult with your doctor or any healthcare provider before taking any type of supplements in your diet. We all know that some supplements are not appropriate for some people who are suffering from any health conditions or on medications. So, if you have any query in your mind regarding supplements consult your doctor before taking it.
2. Take care of your gut.
This is also important to take care of your gut while taking supplements for muscle soreness. You can check the label for artificial sweeteners such as sugar alcohols, sorbitol, and, sucralose. These ingredients may cause intestinal discomfort and distress. Additionally, the fat and fiber in these supplements may cause diarrhea, bloating, and gas in some people.
3. Stick with what works.
This is also an important part of selecting the best supplements for muscle soreness and recovery. Try to stick to what works for your body. We know that trialing and errors are part of selecting the right supplement but stick with it once you figure it out.
4. Look for NSF certification
FDA does not regulate the vitamin and supplements so this is important to verify the certification of your supplements from the National Sanitation Foundation (NSF). This foundation will tell whether this organization meets basic safety standards or not.
5. Check the Nutritional Information and Calorie Count
There are many protein drinks that are high in calories sugar and fat. So, this is good for you to check the calorie count and nutritional information before taking the supplements.
Here are the 5 Best Supplements for Muscle Soreness
1. Protein
Protein is one of the best supplements for muscle soreness. Taking protein supplements may help you to recover your muscles quickly and more efficiently after a heavy workout. Additionally, if you are not taking enough diet and lacking in protein, then taking protein supplements are more important.
There are different types of protein supplements but whey protein is one of the widely used protein supplements because of its effectiveness. Whey protein is filled with essential amino acids.
Usually, one portion of protein powder contains 25 grams, while some have more. There are also other protein alternatives you can add to your diet such as egg, soy, rice, pea, and hemp.
2. Creatine
First of all, I will tell you what is creatine. According to Mayo Clinic, Creatine is an amino acid that is stored in muscles, provides energy to your body, and gets converted into phosphocreatine.
The main purpose of creatine is to relieve muscle recovery by supporting muscle glycogen resynthesis. According to Asche, you can also take Creatine from other sources such as meat and fish. However, taking supplements with creatine is more beneficial. According to the International Society of Sports and Nutrition, creatine is a powerful and one of the best supplements for muscle soreness.
3. Omega-3 Fish Oil
According to Georgia State Home, Omega 3 fish oil is helpful in reducing muscle soreness. Omega-fish oil is a type of polyunsaturated fat that helps your body to maintain the immune system and support the signaling of molecules, lower muscle soreness and inflammation, decrease pain, and improves blood flow.
Additionally, omega-3 fish oil also is also helpful in reducing exercise-induced muscle inflammation.
According to Christie, you can consume omega-3 fish oil supplements right after your exercise. Furthermore, you can include these supplements in your regular diet between workouts.
But if you want to take these supplements organically, you can eat cold-water fish such as herring, salmon, sardines, and fish oil. Omega-fish oil is also available in plant sources such as flax seeds, walnuts, and chia seeds.
4. Magnesium
Magnesium is one of the best supplements for muscle recovery. Magnesium also helps your body to strengthen your bones and muscles but most of us don’t get a proper diet on a regular basis. So, using magnesium supplements is a great way to compensate for its deficiency. Vitamin D and Magnesium can work together and help you to provide enough calcium to your boxes that protect you from fractures and osteoporosis.
Taking magnesium supplements can also help you to control your sugar level, blood pressure, and glucose level which are important components of the heart.
5. Tart Cherry Juice
Tart Cherry Juice supplement is also one of the best supplements for muscle soreness for workout enthusiasts. These supplements provide complete healing and help you to recover your muscles within a few days.
According to a verified study, consuming tea cherry supplements or drinking tea cherry juice daily for seven days helps you to reduce your muscle inflammation and discomfort. This supplement can be a fantastic treatment for your worn-out muscles.
You can also use the extract from tart cherries which is also a good source of minerals and vitamins. As a result, tart cherry juice and supplements are the best supplements for muscle soreness, inflammation, and discomfort.
Bottom Line
To conclude, these all are the best supplements for soreness based on various studies.
Try to select the best company which is registered National Sanitation Foundation (NSF) to get the original supplements for you. In fact, this is also important to ask your medical advisor before starting these supplements. Because this is not medical advice and can create problems for someone who might be sensitive to some of its nutrients. You can also recover your muscles by giving them proper rest and treatment.
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