Two Supplements You’re Probably Not Taking to Maximize Muscle Recovery!!!
Two Supplements You’re Probably Not Taking to Maximize Muscle Recovery!!!
What supplements do I need to take to get the most out of my workouts? What can I take for optimal muscle recovery? Many of my personal training clients want to know what supplements to take and when to take them. With all the supplement companies trying to sell their latest and greatest products, this could be a bit overwhelming not to mention a bit taxing on your bank account. Many of the nutrients required for building muscle and muscle recovery should come from the foods that you consume throughout the day. However, if you are going to take any supplements at all, these are the two I highly recommend.
L-Glutamine: Glutamine is the most common amino acid found in your muscles. Glutamine plays key roles in protein metabolism, volumizing muscular cells, and anti-catabolism. As a matter of fact, over 61percent of skeletal muscle is Glutamine. Glutamine consists of 19 percent nitrogen, which makes it the primary transporter of nitrogen into your muscle cells. Glutamine also increases your ability to secrete the human growth hormone, which helps metabolize body fat and support new muscle growth. During intense weight training, Glutamine levels are greatly depleted, which decreases strength, stamina and muscle recovery. Without L-Glutamine supplementation, it could take up to 6 days for Glutamine levels to return to normal. Glutamine also plays a key role in protein synthesis. Therefore, I recommend L-Glutamine supplementation because it is so important, not necessarily to gain more muscle, but for the maintenance effects.
2. BCAA’s: BCAA’s include the amino acids leucine, isoleucine and valine. BCAA’s, particularly leucine helps support muscle protein synthesis and aid in muscle growth and recovery. BCAA’S are found in high protein foods such as salmon, chicken, salmon, eggs, and beef. However, I recommend that my personal training clients take a BCAA supplement. This is beneficial for my athletes due to the fact that free form BCAA’s bypass the liver and are absorbed directly into the bloodstream. BCAA’s have a branched side chain that simplifies the task of converting each amino acid into energy during intense training sessions. They make up approximately 35 percent of all muscle tissue. The more BCAA’s the body contains, the more they will be used for energy, slowing down the breakdown of muscle cells and preventing muscle atrophy.
For more information on supplement consumption, increasing muscle mass, improving your physique, or if you’re frustrated with your current level of fitness and looking to hire a personal trainer, contact us.
