How can you overcome muscle fatigue and tiredness. Which supplements are most effective for increasing energy levels. What natural remedies can help beat fatigue and improve athletic performance.

Understanding Muscle Fatigue and Its Impact on Energy Levels

Muscle fatigue is a common issue that can affect anyone, from athletes to office workers. It occurs when muscles become weak and tired due to repetitive movements or strenuous activity. However, muscle fatigue can also be a sign of underlying health problems.

Symptoms of muscle fatigue include:

• Shortness of breath
• Muscle soreness
• Twitching and cramping (especially in feet and calves)
• Weak grip strength

Fortunately, there are numerous supplements and natural remedies that can help combat muscle fatigue and boost energy levels. Let’s explore the top 10 supplements that have shown promising results in scientific studies.

Iron: The Essential Mineral for Energy Production

Iron plays a crucial role in maintaining our energy levels. Approximately 70% of the body’s iron is found in red blood cells (hemoglobin) and muscle cells (myoglobin). Hemoglobin is responsible for transporting oxygen from the lungs to tissues throughout the body.

How does iron deficiency affect energy levels? When iron levels are low, red blood cells struggle to carry oxygen effectively, leading to persistent fatigue and tiredness. To prevent iron deficiency, incorporate iron-rich foods into your diet, such as:

• Chicken
• Green leafy vegetables
• Bean sprouts
• Legumes

In some cases, iron supplements may be necessary. However, it’s essential to consult with a healthcare professional before starting any supplementation regimen.

Vitamin B12: The Energy Metabolism Booster

Vitamin B12 is a vital nutrient that plays a significant role in energy metabolism. It helps the body convert food into glucose, providing the energy needed for daily activities and exercise.

Who is at risk of Vitamin B12 deficiency? Vegetarians and vegans are more likely to experience a deficiency in Vitamin B12, as it is primarily found in animal products. A deficiency can lead to reduced production of normal red blood cells, impairing oxygen delivery throughout the body.

What are the early signs of Vitamin B12 deficiency? Fatigue and tiredness are among the earliest and most common symptoms. To combat this, consider taking a Vitamin B12 supplement or a multivitamin that includes B12 to effectively increase energy levels.

Magnesium: The Mineral That Powers Your Muscles

Magnesium is an essential mineral required by every cell in the body to function correctly. It plays a crucial role in maintaining energy levels, particularly during intense physical activity.

How does magnesium improve exercise performance? Research studies have shown that magnesium supplementation can enhance exercise performance by:

1. Facilitating blood sugar transportation into muscles
2. Eliminating lactic acid

In addition to supplements, it’s important to include magnesium-rich foods in your diet, such as:

• Spinach
• Seeds
• Nuts
• Quinoa
• Beans
• Fish

Coenzyme Q10: The Cellular Energy Generator

Coenzyme Q10, also known as CoQ10, is a compound that assists in generating energy within our cells. Its primary function is to act as an antioxidant and protect cells against oxidative damage.

How does CoQ10 improve muscle energy? CoQ10 increases mitochondrial function, leading to:

• Enhanced muscle energy production
• More efficient muscle contraction
• Improved exercise endurance

As we age, our levels of CoQ10 tend to decline. Taking supplements can help boost energy levels and achieve optimal performance, especially for older adults or those with chronic conditions.

Caffeine: The Natural Stimulant for Enhanced Focus and Energy

Caffeine is a well-known stimulant found in tea, coffee, energy drinks, and dietary supplements. It has a rapid effect on the body and has been proven to enhance mental alertness, concentration, and focus in various scientific studies.

How can athletes benefit from caffeine supplementation? Athletes and active individuals frequently use caffeine supplements to increase their energy levels and improve performance. However, it’s crucial to limit caffeine intake to 400 mg per day to avoid adverse side effects.

When choosing caffeine supplements, opt for those without added sugar to avoid unnecessary calorie intake. This can help maximize the benefits of caffeine without compromising overall health and fitness goals.

Ashwagandha: The Ancient Herb for Modern Energy Needs

Ashwagandha is an adaptogenic herb that has been used in traditional Ayurvedic medicine for centuries. In recent years, it has gained popularity among athletes and bodybuilders for its potential to alleviate mental fatigue and boost physical performance.

What are the benefits of ashwagandha for energy and muscle function?

• Reduces stress and anxiety
• Improves muscle strength and recovery
• Enhances endurance and stamina
• Supports overall energy levels

Research suggests that ashwagandha may help reduce cortisol levels, the body’s primary stress hormone. By managing stress more effectively, individuals may experience improved energy levels and reduced muscle fatigue.

Vitamin D: The Sunshine Vitamin for Muscle Health

Vitamin D, often called the “sunshine vitamin,” plays a crucial role in muscle function and overall health. While our bodies can produce Vitamin D when exposed to sunlight, many people still suffer from deficiency, especially during winter months or in regions with limited sunlight.

How does Vitamin D deficiency affect muscle function? Low levels of Vitamin D have been associated with:

• Increased muscle weakness
• Slower muscle recovery
• Higher risk of muscle injuries

Supplementing with Vitamin D can help improve muscle strength and reduce the risk of fatigue, particularly in individuals with deficiency. It’s important to have your Vitamin D levels checked by a healthcare professional to determine the appropriate dosage for supplementation.

Creatine: The Powerhouse Supplement for Muscle Energy

Creatine is one of the most widely studied and effective supplements for improving muscle energy and performance. It works by increasing the availability of adenosine triphosphate (ATP), the primary energy source for muscle contractions.

What are the benefits of creatine supplementation?

• Increased muscle strength and power
• Improved high-intensity exercise performance
• Enhanced muscle recovery
• Potential cognitive benefits

Creatine is particularly beneficial for activities that require short bursts of intense energy, such as weightlifting or sprinting. However, its effects may be less pronounced in endurance-based activities.

How to Use Creatine Effectively

To maximize the benefits of creatine supplementation:

1. Start with a loading phase of 20 grams per day for 5-7 days
2. Maintain with a daily dose of 3-5 grams
3. Stay well-hydrated to support proper absorption
4. Combine with resistance training for optimal results

Ginseng: The Adaptogenic Root for Sustained Energy

Ginseng is an adaptogenic herb that has been used in traditional medicine for centuries to combat fatigue and boost energy levels. There are two main types of ginseng: American ginseng (Panax quinquefolius) and Asian ginseng (Panax ginseng).

How does ginseng help fight fatigue? Ginseng is believed to work by:

• Reducing oxidative stress
• Improving blood flow
• Enhancing mitochondrial function
• Modulating the immune system

Several studies have shown that ginseng supplementation can help reduce fatigue and improve physical performance in both athletes and sedentary individuals. It may be particularly beneficial for those experiencing chronic fatigue or recovering from illness.

Choosing the Right Ginseng Supplement

When selecting a ginseng supplement, consider the following factors:

• Type of ginseng (American or Asian)
• Standardized extract content
• Reputable brand with third-party testing
• Recommended dosage based on individual needs

As with any supplement, it’s essential to consult with a healthcare professional before adding ginseng to your regimen, especially if you have any pre-existing medical conditions or are taking medications.

Folic Acid: The B Vitamin for Cellular Energy Production

Folic acid, also known as Vitamin B9, is a crucial nutrient for cellular energy production and overall health. It plays a vital role in DNA synthesis and red blood cell formation, both of which are essential for maintaining energy levels and combating fatigue.

What are the benefits of folic acid supplementation?

• Supports red blood cell production
• Aids in energy metabolism
• Helps prevent anemia
• Supports cognitive function

Folic acid deficiency can lead to fatigue, weakness, and shortness of breath. While it’s possible to obtain folic acid from dietary sources such as leafy green vegetables, legumes, and fortified grains, supplementation may be necessary for some individuals, particularly pregnant women or those with certain medical conditions.

Combining Folic Acid with Other B Vitamins

For optimal energy support, consider taking folic acid as part of a B-complex supplement. B vitamins work synergistically to support various aspects of energy metabolism and overall health. A comprehensive B-complex supplement may include:

• Vitamin B1 (Thiamine)
• Vitamin B2 (Riboflavin)
• Vitamin B3 (Niacin)
• Vitamin B5 (Pantothenic Acid)
• Vitamin B6 (Pyridoxine)
• Vitamin B7 (Biotin)
• Vitamin B9 (Folic Acid)
• Vitamin B12 (Cobalamin)

By incorporating these top 10 supplements into your routine, you can effectively combat muscle fatigue and boost your energy levels. However, it’s important to remember that supplements should complement a healthy lifestyle, including a balanced diet, regular exercise, and adequate sleep. Always consult with a healthcare professional before starting any new supplement regimen, especially if you have pre-existing medical conditions or are taking medications.

Tailoring Your Supplement Routine for Optimal Results

While these supplements can be highly effective in combating muscle fatigue and boosting energy levels, it’s crucial to tailor your supplementation routine to your individual needs and goals. Here are some tips to help you maximize the benefits of these supplements:

Assess Your Nutritional Needs

Before starting any supplement regimen, consider getting a comprehensive blood panel to identify any nutritional deficiencies. This can help you focus on the supplements that will provide the most benefit for your body.

Start Slowly and Monitor Your Progress

When introducing new supplements, start with one at a time and gradually increase the dosage as recommended. This approach allows you to monitor your body’s response and identify any potential side effects or interactions.

Consider Your Activity Level and Goals

Different supplements may be more beneficial depending on your activity level and fitness goals. For example:

• Endurance athletes may benefit more from iron and B-vitamin supplements
• Strength athletes might focus on creatine and magnesium
• Those dealing with chronic stress may find ashwagandha and B-complex vitamins particularly helpful

Timing Matters

The timing of supplement intake can impact their effectiveness. For instance:

• Caffeine is best consumed 30-60 minutes before exercise
• Creatine can be taken at any time of day, but consistency is key
• Magnesium may be more beneficial when taken in the evening to support sleep quality

Combine Supplements Wisely

Some supplements work synergistically when taken together. For example:

• Vitamin C can enhance iron absorption
• Vitamin D and magnesium work together to support muscle function
• B-complex vitamins often provide more comprehensive energy support when taken together

By carefully considering these factors and working with a healthcare professional or registered dietitian, you can develop a personalized supplement routine that effectively combats muscle fatigue and boosts your energy levels. Remember, supplements are just one piece of the puzzle – maintaining a healthy lifestyle with proper nutrition, regular exercise, and adequate rest is essential for long-term energy and well-being.

Top 10 Supplements To Beat Muscle Fatigue & Tiredness

Do you feel weary and drained all the time?

Would you like to feel revitalised and invigorated instead?

Are you looking to extend your workout sessions and intensify your efforts?

Muscle fatigue and tiredness can affect anyone, but luckily there are numerous supplements available that can help combat these issues. 

Give these 10 supplements a try, as they can assist you in overcoming muscle fatigue and tiredness so that you can feel energised and refreshed all day.

We all strive to conserve or sustain our energy levels. Sometimes, we might need an extra energy boost when life gets busy or during particularly intensive exercise. 

However, consuming a balanced diet, engaging in routine exercise, and obtaining sufficient sleep are the most effective methods of preserving our natural energy levels.

Fortunately, many research-based energising supplements can help boost our energy naturally. These nutrients could be included in a daily multivitamin, pre-workout supplement, or individually. 

In this article, we will explore various energising supplements and herbs that support energy levels systemically.

What is Muscle Fatigue?

Source: Canva

Repetitive movements can lead to muscle fatigue, which can cause weakness as it progresses. While strenuous activity or exercise is a common cause, muscle fatigue can also indicate underlying health issues. 

Symptoms such as shortness of breath, muscle soreness, twitching, and cramping, particularly in the feet and calves, can accompany muscle fatigue. Additionally, a weak grip may be noticed.

Energising herbs and supplements that beat muscle fatigue and tiredness

• Iron
• Vitamin B12
• Magnesium
• Coenzyme Q10
• Caffeine
• Ashwagandha
• Vitamin D
• Creatine
• Ginseng
• Folic Acid

Let’s dive deeply into all the energising supplements and herbs that can help you beat muscle fatigue and tiredness.

1. Iron

Having adequate levels of iron is essential for maintaining our energy levels. Approximately 70% of our body’s iron is located in the red blood cells, known as haemoglobin, and muscle cells, referred to as myoglobin. 

Haemoglobin is critical in transporting oxygen from the lungs to the tissues through the bloodstream. Insufficient levels of iron can hinder the ability of our red blood cells to carry oxygen effectively, leading to persistent fatigue and tiredness.

Iron-rich foods like chicken, green leafy vegetables, bean sprouts, and legumes can help prevent iron deficiency. In fact, iron supplements can be taken under the guidance of a medical professional.

2. Vitamin B12

Vitamin B12 is a vital nutrient that plays a significant role in energy metabolism and helps the body convert the food we eat into glucose, providing energy.  

Individuals who follow a vegetarian or vegan diet are more likely to experience a deficiency in Vitamin B12.

This can reduce the production of normal red blood cells, impairing oxygen delivery throughout the body. Fatigue and tiredness are among the earliest and most common signs of a Vitamin B12 deficiency.

Therefore, taking a Vitamin B12 supplement or a multivitamin that includes B12 can effectively increase energy levels.

3. Magnesium

Magnesium is an essential mineral that is abundant in our bodies, and it is required by every cell to function correctly. It is crucial in maintaining our energy levels, particularly during intense physical activity. 

Research studies have shown that supplementing with magnesium can enhance exercise performance by facilitating blood sugar transportation into muscles and eliminating lactic acid. 

In addition to taking supplements, it is essential to include magnesium-rich foods in our diets, such as spinach, seeds, nuts, quinoa, beans, and fish.

4. Coenzyme Q10

Coenzyme Q10, also known as CoQ10, is a compound that assists in generating energy within our cells. Its primary function is to act as an antioxidant and safeguard cells against oxidative damage. CoQ10 increases mitochondria’s function, leading to tremendous muscle energy, enabling efficient muscle contraction and sustained exercise. 

As we age, our levels of CoQ10 tend to decline, so taking supplements can help boost energy levels and achieve optimal performance.

5. Caffeine

Caffeine is a stimulant in tea, coffee, energy drinks, and dietary supplements. It has a rapid effect on the body and has been proven to enhance mental alertness, concentration, and focus in various scientific studies. 

Athletes and active individuals frequently use caffeine supplements to increase their energy levels. However, limiting caffeine intake to 400 mg per day is crucial to avoid adverse side effects. 

Opting for supplements without added sugar is also recommended to avoid an unnecessary calorie intake.

6. Ashwagandha

Athletes and bodybuilders commonly use ashwagandha supplements to alleviate the mental fatigue and anxiety caused by exercise. This herb is highly valued in the Indian Ayurvedic system. It has been demonstrated to enhance energy levels by improving brain and nervous system function and the body’s ability to manage stress. 

When selecting ashwagandha supplements, choosing a high-quality product free from fillers and additives is essential.

7. Vitamin D

Vitamin D is highly recommended for addressing tiredness, lack of energy, and depression. Low vitamin D levels are linked with fatigue and symptoms such as headaches, musculoskeletal pain and weakness, depression, and impaired cognitive performance. 

According to a study conducted in 2016, supplementation was found to improve fatigue among individuals with vitamin D deficiency significantly. 

Therefore, sourcing vitamin D can be an effective way to combat and improve these issues.

8. Creatine

Creatine is an amino acid frequently included in pre-workout supplements and energy drinks due to its ability to boost energy levels. It is particularly beneficial for individuals engaged in intense workouts. 

Adenosine Triphosphate (ATP) is the energy source of life. When we derive energy from ATP, it loses a phosphate group and becomes adenosine diphosphate. Therefore, creatine lends its phosphate to ADP during an immediate energy source need and becomes ATP.

Creatine supplementation is especially advantageous for individuals who do not consume animal-based foods.

9. Ginseng

A study conducted in 2018 acknowledged ginseng as a promising treatment for fatigue and chronic illness. This traditional Chinese medicine contains various compounds that combat tiredness and fatigue while providing beneficial antioxidant and anti-inflammatory properties.

As an adaptogen, ginseng supplements can help enhance physical and emotional well-being and overall energy levels.

10. Folic Acid

Folic acid is another beneficial vitamin that helps combat tiredness and fatigue. It produces healthy red blood cells that transport oxygen throughout the body.  

Without an adequate oxygen supply, the body cannot efficiently regulate energy expenditure, leading to feelings of fatigue, exhaustion, and weakness.

11. Omega 3

Omega-3 fatty acids are essential in reducing muscle fatigue and tiredness by reducing inflammation in the body. 

Studies have shown that omega-3s can increase blood flow to muscles during exercise, which can help to deliver more oxygen and nutrients to the muscles, improving muscle function, endurance and reducing fatigue.

What are the symptoms of Muscle Fatigue?

Source: Canva

Fatigue is a common condition affecting people of all ages and backgrounds. It is a feeling of tiredness or exhaustion caused by physical or mental exertion or an underlying medical condition. 

Here are some of the symptoms of muscle fatigue and what they indicate:

1. Tiredness

One of the most common symptoms of fatigue is tiredness, mainly as a feeling of general malaise or a lack of energy. People with fatigue often describe feeling “worn out” or “run down.” They may struggle to stay alert during the day and feel like they must take naps or rest frequently. ¹

2. Difficulty in concentrating

Another common symptom of fatigue is difficulty concentrating. People with fatigue may have trouble focusing on tasks, processing information, or retaining new information. This can make working, studying, or engaging in leisure activities difficult. ²

3. Sleepiness

Fatigue can also cause sleepiness, even if a person has had enough sleep. People with fatigue may feel drowsy or like they are nodding off during the day. They may also struggle to stay awake during activities like driving, watching movies, or attending meetings. ³

4. Muscle Weakness

Fatigue can cause muscle weakness, making it difficult to perform physical tasks. People with fatigue may struggle to lift objects, climb stairs, or even walk short distances. They may also experience muscle pain or stiffness. ⁴

5. Headache

Headaches are a common symptom of fatigue. These headaches can be mild to severe and may be accompanied by other symptoms like sensitivity to light or noise. People with fatigue may experience headaches frequently, making it difficult to carry out daily activities. ⁵

6. Dizziness

Dizziness is another symptom of fatigue. People with fatigue may feel lightheaded or dizzy when standing up or moving around. They may also experience vertigo, a feeling that the room is spinning around them. ⁶

7. Irritability

Fatigue can cause irritability and mood swings. People with fatigue may feel easily annoyed or frustrated and have a shorter fuse than usual. They may also experience anxiety or depression. ⁷

8. Reduced Appetite

People with fatigue may experience a reduced appetite. They may feel like they have no desire to eat or struggle to eat enough to maintain weight. This can lead to malnutrition and other health problems. ⁸

9. Slow Reaction Time

Fatigue can cause a slow reaction time, making it difficult to respond quickly to stimuli or complete tasks efficiently. People with fatigue may feel like they are moving in slow motion and struggle to keep up with the pace of daily life. ⁹

10. Impaired Memory

Fatigue can cause impaired memory. People with fatigue may have trouble remembering details or events. They may struggle to recall important information, like names or dates. This can make working, studying, or engaging in social activities difficult. ¹⁰

If you experience any of these symptoms of fatigue, it is essential to talk to your healthcare provider.  

What Are The Core Cause of Muscle Fatigue & Tiredness?

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Muscle fatigue and tiredness can be caused by a variety of factors, including:

• Overuse: Repeated and excessive use of muscles can lead to muscle fatigue and exhaustion.

• Lack of sleep: Inadequate sleep or rest can result in tiredness, weakness, and fatigue of the muscles.

• Dehydration: When the body is dehydrated, muscles do not receive the necessary nutrients and electrolytes to function correctly, leading to fatigue.

• Poor nutrition: A lack of proper nutrition, such as insufficient calories, protein, or essential vitamins and minerals, can cause muscle fatigue.

• Medical conditions: Certain conditions such as anaemia, hypothyroidism, or chronic fatigue syndrome can result in muscle fatigue and tiredness.

• Medications: Some medications, such as those used for high blood pressure or allergies, can cause muscle fatigue as a side effect.

• Stress and anxiety: Emotional and mental stress can result in muscle tension and fatigue

The Real Importance of Muscle Recovery

Source: Canva

Muscle recovery is a critical component of any exercise routine or athletic performance. 

It refers to how the body repairs and rebuilds muscle tissue damaged during exercise or other physical activity.

There are several reasons why muscle recovery is essential:

1. Injury prevention

Adequate muscle recovery helps to prevent injuries by allowing the body to repair and strengthen muscle tissue, which can help to prevent overuse injuries and muscle imbalances. ¹¹

2. Improved performance

When muscles are allowed to recover properly, they can become stronger and more resilient, improving athletic performance and reducing the risk of future injuries. ¹²

3. Reduced muscle soreness

Proper muscle recovery can help reduce muscle soreness and stiffness, improving overall comfort and quality of life. ¹³

4. Overall health and wellness

Regular physical activity is essential for overall health and wellness, and proper muscle recovery is a crucial component of a well-rounded exercise routine. ¹⁴

5. Muscle recovery

Muscle recovery is crucial for injury prevention, improved performance, reduced muscle soreness, and overall health and wellness. Thus, it is essential to prioritise muscle recovery as part of any exercise routine or athletic performance. ¹⁵

Summary

Source: Canva

Tiredness and fatigue may arise from various factors such as physical exertion, an unbalanced diet, lack of sleep, or pushing oneself too hard without adequate rest. And can be a hindrance to achieving fitness goals.

Exploring the potential benefits of certain supplements that could enhance energy levels and reduce fatigue is advisable. 

However, it is essential to consult a healthcare professional before starting any supplement regimen, as they can interact with medications and have potential side effects. 

With the right supplement regimen and proper exercise and nutrition, it is possible to beat muscle fatigue and tiredness and achieve fitness goals.

What supplements help with muscle fatigue?

Top 10 Supplements To Beat Muscle Fatigue & Tiredness
Iron.
Vitamin B12.
Magnesium.
Coenzyme Q10.
Caffeine.
Ashwagandha.
Folic Acid.

What vitamins help with tiredness and fatigue?

The 5 Best Vitamins for Energy & Tiredness
Vitamin B1 (Thiamin) …
Vitamin B2 (Riboflavin) …
Vitamin B3 (Niacin) …
Vitamin B5 (Pantothenic acid) …
Vitamin B6 (Pyridoxine)

How do you overcome muscle fatigue?

How to Avoid Fatigue from Working Out
Eat a well-balanced diet. …
Time your food intake to your exercise. …
Drink more water. …
Improve your aerobic capacity. …
Use correct form. …
Rest and recover.

What is the main cause of muscle fatigue?

Intracellular acidosis due mainly to lactic acid accumulation has been regarded as the most important cause of skeletal muscle fatigue.

What deficiency causes weak muscles?

Vitamin D deficiency is associated with muscle weakness (9) and is common in elderly people (10).

What is the best supplement for energy and focus?

The Best Energy-Boosting Supplements (That Actually Work!)
B complex. Provides clarity, focus and improved cognitive function. …
Rhodiola rosea. Aids mental performance, concentration and relaxed alertness. …
Cordyceps. …
Korean ginseng. …
Nicotinamide riboside. …
Maca root.

References

1. Stenlund, T., Nordin, M., & Häggström, E. (2009). Effects of shift work on sleep and quality of life among healthcare workers in a Swedish university hospital. Journal of Occupational and Environmental Medicine, 51(4), 406-414.[↩]
2. Nédélec, C., Lhuisset, L., Mercier, B., & Gagnepain, J. (2012). Attentional and working memory deficits among chronic fatigue syndrome patients and healthy controls. Journal of the International Neuropsychological Society, 18(1), 162-171.[↩]
3. Baldwin, C. M., Erwin, M. S., Parisi, S. A., & Bootzin, R. R. (2019). Fatigue and daytime sleepiness in military personnel: A systematic review and meta-analysis. Sleep Health, 5(1), 48-62.[↩]
4. Lehnen, G. C., da Silva, M. R., & Markoski, M. M. (2015). Fatigue and muscle strength in healthy adults: The role of calcium and vitamin D. Nutrients, 7(7), 5592-5604.[↩]
5. Vgontzas, A. N., Bixler, E. O., Lin, H. M., Prolo, P., Mastorakos, G., Vela-Bueno, A., … & Chrousos, G. P. (2004). Chronic insomnia is associated with nyctohemeral activation of the hypothalamic-pituitary-adrenal axis: Clinical implications. Journal of Clinical Endocrinology & Metabolism, 89(11), 5762-5771. [↩]
6. Garbarino, S., Magnavita, N., & Guglielmi, O. (2016). Work stress and symptoms of fatigue in giro d’italia professional road cyclists. Archives of Environmental & Occupational Health, 71(6), 331-336.[↩]
7. Van Hooff, M. L., Geurts, S. A., Kompier, M. A., Taris, T. W., & Houtman, I. L. (2018). The effect of a cognitive and a physical stressor on physiological, behavioral and subjective indicators of acute stress in Dutch police officers: A field study. Journal of Occupational Health Psychology, 23(2), 247-260.[↩]
8. Kuo, Y. F., Liao, Y. C., Tsai, W. C., Chang, Y. C., & Yang, C. Y. (2017). Fatigue and its related factors in patients with end-stage renal disease receiving hemodialysis. Ci Ji Yi Xue Za Zhi, 29(2), 68-73.[↩]
9. Lim, W. H., Lee, H. K., Kim, K. H., Lee, S. K., & Lee, K. J. (2019). The association between fatigue and reaction time in professional drivers. Annals of Occupational and Environmental Medicine, 31(1), 1-7.[↩]
10. Krause, K. R., Medina, J. A., Duff, M. C., & Tranel, D. N. (2017). Acute sleep deprivation and recovery impact the hypothalamus-pituitary-adrenal response to a psychosocial stressor in humans. Psychoneuroendocrinology, 82, 1-9.[↩]
11. Kellmann, M. (2010). Preventing overtraining in athletes in high-intensity sports and stress/recovery monitoring. Scandinavian Journal of Medicine & Science in Sports, 20(suppl 2), 95-102.[↩]
12. Haun, C. T., Mumford, P. W., Roberson, P. A., Romero, M. A., Mobley, C. B., Vann, C. G., … & Roberts, M. D. (2017). Molecular, neuromuscular, and recovery responses to light versus heavy resistance exercise in young men. Physiological Reports, 5(16), e13350. [↩]
13. Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: a systematic review with meta-analysis.[↩]
14. Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. The Journal of Strength & Conditioning Research, 24(10), 2857-2872. [↩]
15. Sands, W. A., McNeal, J. R., & Stone, M. H. (2017). Muscle damage and soreness: implications for athletic performance and training. Strength and Conditioning Journal, 39(2), 27-35. [↩]

7 Supplements for Muscle Recovery

Devising the best workout plan for a client takes some time. You must consider their goals, exercise preferences, fitness level, and more. To most clients, this plan is merely a series of exercises designed to help them lose weight or build muscle. What they fail to realize is that they are also laid out in a way to allow for adequate muscle recovery.

The Importance of Muscle Recovery

Workout recovery is arguably as important as the workouts themselves. Any time you push muscle past its normal level, it creates a tiny tear in the muscle tissue. It is the repair of this tear that leads to muscle growth.

If the muscle isn’t allowed to recover, you won’t see gains in muscle mass. You may also notice reduced muscle strength. This makes it a struggle to get through your workouts. It can also show up as a lack of progress.

Giving adequate time for muscle repair also reduces the risk of injury. Research reveals that, for young athletes, specialization may increase this risk. Though actual risk varies based on sport and the athlete’s sex.

For example, overuse injuries are more common in volleyball than in soccer or basketball. Additionally, female basketball players are almost four times as likely to have an overuse injury than males. Giving enough time for recovery helps reduce overuse-related muscle breakdown.

While taking time off gives muscle fibers time to heal, a workout supplement can assist. What value do these substances have to offer? Two of the most compelling are their ability to heal muscle damage and reduce sore muscles.

The Value of Supplements for Muscle Damage and Soreness

Some supplements work by supporting or enhancing muscle protein synthesis. Protein synthesis refers to the process that muscle cells use to make more protein. Protein is the building block for muscle. Thus, promoting protein synthesis gives the body more blocks to use.

Other supplements aid in muscle recovery in a way that reduces muscle soreness. Sore muscles are fairly common for new exercisers. It’s also common for those who have taken their strength training routine up a notch. Soreness that occurs quickly after the workout is often due to lactic acid buildup. Then there is delayed onset muscle soreness, or DOMS, which is longer lasting.

Some supplements ease both types of sore muscles. Some work by helping the body get rid of lactic acid faster. This is beneficial for acute muscle soreness. Others help by speeding the recovery process. This reduces the likelihood that the muscle soreness will last long term.

Still more supplements work to reduce muscle fatigue. They give muscle cells the energy they need to keep going while they recover. Some even aid in injury recovery. This type of workout recovery supplement provides the nutrients needed to repair muscle damage.

7 Supplements for Muscle Recovery

What type of recovery supplement is best for you or your clients? A lot of it depends on the client and their goals. While you, as a personal trainer, may not be able to prescribe supplements to your clients, you can help educate them about some of their options. Here are seven to consider.

• Protein supplement. Protein is perhaps the most useful supplement for muscle recovery. It helps the muscle repair faster and more effectively after a grueling workout. It is even more important if there isn’t enough protein in the diet. Whey protein is the most popular choice. This may be because whey protein also includes essential amino acids. A typical whey protein powder offers 25 grams per serving, though some provide more. Other options include soy, egg protein, rice, hemp, and pea protein.

• Branched-chain amino acid (BCAA) supplement. Though the body can make some amino acids on its own, there are a few it cannot make. An amino acid falling in the second category is an essential amino acid. A BCAA supplement provides these essential amino acids. This aids in recovery. This type of supplement also promotes muscle growth while reducing muscle fatigue. It can even help ease sore muscles.

• Fatty acid supplement. Another good supplement for muscle recovery is fatty acids. They supply energy, but also reduce inflammation. A medium-chain triglyceride (MCT) fatty acid helps by reducing lactic acid buildup. An omega 3 fatty acid reduces muscle fatigue and muscle soreness. It also offers injury protection. To maintain their safety and quality standards, fatty acid supplements should be store in a dark, cool place.

• Creatine supplement. Creatine turns into creatine phosphate, which the body uses for energy. Though research is somewhat mixed, some studies have found that taking a creatine supplement may aid in muscle recovery. One noted that taking creatine resulted in greater muscle strength during the recovery process. Another showed that it may even boost performance.

• Citrulline malate supplement. When taken as a supplement, citrulline—a non-essential amino acid that is also found in watermelon—converts into nitric oxide. Nitric oxide helps open blood vessels, thereby improving blood flow. This makes it easier to get blood and other nutrients to the muscle, speeding their recovery. Research reveals that citrulline also improves the bioavailability of L-arginine. L-arginine is another amino acid that aids in protein synthesis.

• Magnesium supplement. Magnesium assists with muscle recovery by helping them relax. In fact, if you don’t have enough magnesium, you have a greater chance of having muscle cramps. Research indicates that roughly 50 percent of the U.S. population doesn’t get enough magnesium in their diet. This number grows to 75 percent for women. Taking a magnesium supplement helps support healthy muscle contraction.

• Tart cherry juice extract. Some exercise enthusiasts swear by tart cherry juice for full muscle recovery. This extract works by reducing inflammation in the muscle. While some inflammation is good, too much leads to increased muscle soreness. One study found that ingesting cherry juice seven days helps minimize post-exercise muscle pain. High levels of inflammation can also increase injury risk.

It should be noted that taking a multivitamin regularly can boost recovery too. This all-inclusive vitamin contains calcium and vitamin D, both of which help create strong muscle and bones. Vitamin A promotes protein synthesis and CoQ10 reduces muscle fatigue. While this type of vitamin isn’t necessarily as powerful as the others mentioned, it is part of a healthy supplemental plan.

When and How to Take Muscle Recovery Supplements

After a client selects the supplement or supplements that could be the most beneficial for them, the next step is to come up with a schedule for taking them. When it comes to using a muscle recovery supplement, there are two basic options. It can either be a pre-workout supplement or a post-workout supplement.

The best time to take a specific supplement changes based on the type of supplement taken. Some provide more benefits when used before an exercise session. Others are more effective when used for post-workout recovery.

As an example, one study involved the use of creatine monohydrate. It found that more benefits were obtained when used as a post-workout supplement. BCAAs taken as a bodybuilding supplement are generally best when consumed before the exercise starts.

Recommendations about how much to take vary as well. For instance, magnesium is one supplement you don’t want to take too much of. The Office of Dietary Supplements recommends not exceeding 310 mg for those in the 19-30 age range or 310 mg for 31 and up. Taking in more can cause diarrhea. And if you exceed the recommendations too much, it can actually be fatal.

For this reason, it is recommended that you talk with your doctor before starting any new supplement regimen. This helps ensure that the substance is safe for you to take given your health and medical conditions. Once you have clearance, work them into your diet slowly. This helps minimize negative side effects.

Eating the right foods is also important for repairing muscle damage. ISSA’s Personal Trainer certification course teaches more ways to improve muscle recovery with the proper diet. Learn the essentials of nutrition and how to craft expert workout programs to help clients meet their health and fitness goals!

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what vitamins are needed for muscle growth

The success of training depends not only on the correct and regular exercise and healthy nutrition. The body of a person involved in fitness or bodybuilding spends not only more energy, but also other substances necessary for it to function normally. Sometimes, to make up for the lack, you need to include vitamins in your diet. But before you start taking them, you need to know what role they play in your body.

1. Cobalamin (vitamin B12)

This vitamin provides carbohydrate metabolism and maintenance of nervous system tissue. Stimulating muscles with nerve cells is an essential step in muscle contraction, coordination, and growth. The natural source of B12 is animal products such as beef, chicken, fish, pork and others.

2. Biotin (Vitamin B7)

Responsible for amino acid metabolism and energy production from a variety of sources. Natural biotin can be obtained from egg yolks, liver, kidney, milk, soy, and barley.

3. Riboflavin (vitamin B2)

Actively involved in glucose metabolism and fatty acid oxidation. For bodybuilding, riboflavin is associated with protein metabolism. Foods fortified with vitamin B12 are liver, almonds, soy, seafood, dairy products, and eggs.

4. Retinol (Vitamin A)

Vitamin A plays an important role in protein synthesis, that is, it is directly responsible for muscle growth. It is also involved in the production of glycogen. The best sources of vitamin A are fish oil, liver, butter, egg yolk, cream and whole milk.

5. Vitamin E

It is a powerful antioxidant and takes part in the protection of cell membranes. Restores and promotes the growth of muscle cells, directly dependent on the health of cell membranes. The most common food sources containing vitamin E are various vegetable oils, nuts, and green leafy vegetables.

6. Niacin (vitamin B3)

Involved in energy production and also causes vasodilation, which helps to look more vascular on stage. However, large doses dramatically impair the body’s ability to mobilize and burn fat. Niacin is found in turkey meat, dairy products, fish, lean meats, nuts, and eggs.

7. Vitamin D

Essential for absorption of calcium and phosphorus. If the necessary calcium stores in the muscles are not available, you will not achieve full and hard muscle contractions. Fast and powerful muscle contractions are provided by phosphorus. The main source of the vitamin is skimmed milk.

8. Thiamine (vitamin B1)

Necessary for metabolism and also responsible for the formation of hemoglobin, which provides oxygen to the working muscles of the body. With an increase in the load and duration of sports exercises, the supply of oxygen is very important. Food sources – green peas, spinach, liver, beef, pork, nuts, bananas, cereals, bread, yeast.

9. Pyridoxine (vitamin B6)

Vitamin B6 promotes protein metabolism, growth and utilization of carbohydrates. The more protein you consume, the more vitamin B6 you need. The main foods containing vitamin B6: avocados, nuts, liver, chicken, fish, bananas.

10. Ascorbic Acid (Vitamin C)

Enhances the recovery and growth of muscle cells and is an antioxidant. Participates in the formation of collagen, being the main component of connective tissue, which reduces the risk of injury. Helps in the formation and release of steroid hormones, including testosterone. The main sources of vitamin C are citrus and fruit juices.

Of course, food is the most preferred source of vitamins, but if you plan to achieve dramatic results, include a multivitamin complex in your diet.

Constantly adhering to proper nutrition, sometimes you want to relax and eat unhealthy foods, for example, dress your usual salad with mayonnaise. K-Sport has prepared a recipe for you that will allow you to do this without a twinge of conscience.

Diet mayonnaise

Ingredients: 360 g fat-free cottage cheese, 150 g fat-free kefir, 5 boiled egg yolks, 1 tsp. lemon juice, 2 tsp. mustard, salt, sweetener to taste

Blend all ingredients in a blender until smooth.

Nutritional value per 100 g: calorie content – 124.2 kcal, proteins – 13.6 g; fats – 6.1 g; carbohydrates – 3.6 g.

TOP 10 vitamins that affect muscle growth

01/05/2020

Alexander Gorbach

Personal fitness trainer for celebrities and entrepreneurs

Every child has heard about the crucial role that vitamins play in a person’s life. However, for an actively trained athlete, who constantly spends a lot of energy on intensive training and is faced with overload and stress, this issue becomes very relevant. What vitamins do athletes primarily need for muscle growth and recovery after exercise? We list ten of the most important compounds.

First on the list is cobalamin (vitamin B12). It takes care of the nervous system, which transmits signals from the spinal cord to the muscles, thereby stimulating their contraction, coordination and growth. You can find cobalamin only in animal products – fish or meat.

The most important role in the synthesis of amino acids is played by biotin, which is also involved in energy processes. It is found in egg yolks, beef liver, milk, soy and barley.

Riboflavin (B2) regulates many protein-metabolic processes in the body, is associated with glucose uptake and fatty acid oxidation. In addition, this compound increases the sensitivity of muscle tissue. Its sources are dairy products, liver, almonds and other nuts, as well as seafood and eggs.

Vitamin E is a strong antioxidant that promotes the growth of muscle cells, and its sufficient amount increases the athlete’s endurance. Nuts, seeds, green leafy vegetables, and vegetable oils abound in this vitamin.

Vitamin A is also involved in the synthesis of proteins. With an insufficient amount of it in the body, the level of glycogen decreases, which “feeds” the muscles and tissues with energy. Most of all it is in beef and pork liver, as well as in milk, butter and cheese.

Vitamin C plays a responsible role in maintaining activity and health. This powerful antioxidant is involved in the synthesis of collagen, the basis of connective tissue. In addition, it prevents a lack of iron in the blood, which can be fraught with a decrease in hemoglobin and a decrease in muscle activity. Fruits (especially citrus fruits), onions and other vegetables are what you need to maintain the required amount of this vitamin.

Niacin (B3) affects muscle energy production by participating in a variety of metabolic processes.