Muscle Recovery Supplements

[dexterium]

Lets say that I have a next to perfect diet but I am still really sore after doing squats. I have trouble bending down and am really sore when I walk... even for a few days after.

What are the best supplements to help with muscle recovery? Thanks.

[ChplHillGymGirl]

glutamine, for one.

[Leafs/Pack]

BCAA products such as Xtend.

[chlaxman]

Protein shakes, creatine, and citrulline malate work very well for me.

[Slated]

Xtend !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
by Scivation

[TheOMEGA]

Mega dose this:


http://www.bodybuilding.com/store/gene/ener.html

trust me

if you can get over the earthy taste your set

[WorkoutMD]

Originally Posted by Leafs/Pack

BCAA products such as Xtend.

I would definitely go with BCAA's (such as Xtend) over glutamine. Good pre- and postworkout nutrition with carbs/protein will not only help power through your workouts, but with recovery as well.

[Peter LeDrew]

Originally Posted by dexterium

Lets say that I have a next to perfect diet but I am still really sore after doing squats. I have trouble bending down and am really sore when I walk... even for a few days after.

What are the best supplements to help with muscle recovery? Thanks.

The best recovery supplements based on science have continued to recommend carbohydrates and a whey protein in a 4:1 or 3:1 ratio to enhance protein synthesis and replace muscle glycogen which enhance recovery.
Mix a shake and use half before and half after.
I'd say BCAA's are a good addition or EAA's based on some newer research and a lack of proof for glutamine keeps me away from that.
To go even further I think antioxidants are good and have shown in studies to reduce levels of C-reactive protein and inflammation cause by excessive training and other markers of muscle damage such as creatine kinase.
Creatine monohydrate has recently shown benefit in reducing the inflammation and muscle damage of exercise.
EGCG from green tea, anthocyanidins from grape seed extract, vitamin e and c are all good choices that have been studied to have benefit in reducing damage as well.
Use a good multi like ortho core and fish oil in doses of at least 4g for Omega 3's to lessen inflammation.

If you follow the advice above you can be sure you'll be doing much good for your body in the short term and for long term in extending the life of your muscular system by preventing the degenerative damage of exercise from oxidation and other means which I could go into further, but won't.

There's no way you can avoid the soreness altogther and it is a sign you are working hard and the repair process will make you stronger for next workout.

Pete

[Sixpack]

I use 50gs of ICE by Xtreme formulation and it has helped. BCAA are a must

[Rage (SoCal)]

Originally Posted by ChplHillGymGirl

glutamine, for one.

Wasn't there a huge chain of studies or something that proved the ineffectiveness of glutamine? I remember reading many negative post concerning glutamine.


For me, I saw plenty of rest and BCAAs and Citrulline Maltrate.

[TheOMEGA]

Originally Posted by Rage (SoCal)

Wasn't there a huge chain of studies or something that proved the ineffectiveness of glutamine? I remember reading many negative post concerning glutamine.


For me, I saw plenty of rest and BCAAs and Citrulline Maltrate.

no one has adressed glutamine peptides/ peptides bound glutamine

n-acetyl-glutamine etc.

the fact is they are more stable than normal l-glutamine

and seem to be able to provide the purported "deliverable" effects

also if you do a seacrh under EnerG

here and at other board

you will find that either

A) people are dumb as say it works
or
b) I put dbol into it

[dexterium]

Originally Posted by Sixpack

I use 50gs of ICE by Xtreme formulation and it has helped. BCAA are a must

haha, you must be rich. That stuff costs $25.95 for 350 grams. $25.95 for 7 servings is not economical :P

[idk]

dont all protein powders come with BCAAs in them anyways?

[ccmuscle]

I took three of these per day after I finished training. I wasn't near as sore.

[chlaxman]

Originally Posted by TheOMEGA

no one has adressed glutamine peptides/ peptides bound glutamine

n-acetyl-glutamine etc.

the fact is they are more stable than normal l-glutamine

and seem to be able to provide the purported "deliverable" effects

also if you do a seacrh under EnerG

here and at other board

you will find that either

A) people are dumb as say it works
or
b) I put dbol into it

Hmmmmm now everyone is going to be buying it...

[dexterium]

I read in an article that 6 grams of citrulline malate should be consumed daily in order to notice its positive benefits for muscle recovery, energy and etc.

It seems that the only product with a good dosage of this is MAN Body Octane.

Also the Xtend only has 1 gram of it...

[dieselbuilder]

glutamine, bananas, protein, creatine

[Beast]

BCAA are the shizzy: http://www.bodybuilding.com/fun/beast11.htm

[Jules Verne]

I'd reiterate carbs around the workouts and overal calorie intake. The other stuff helps, but although I don't usually get much DOMS, when I'm really cutting back calories hard, which includes a reduction in carbs around the workouts DOMS escalates to the point that I can only go 2 weeks before I have to raise both my carb and total calorie load to continue lifting.

I can get great fat loss for those two weeks, but oh man am I sore afterwards!

[TheOMEGA]

Originally Posted by chlaxman

Hmmmmm now everyone is going to be buying it...

hmm lol


we new from day one this was an exotic product that would not reach all

we have a good following with it

and as we grow I will always keep it with us

I love the stuff use it every day

[Peter LeDrew]

To add to Derek's insight into BCAA's and the recovery process I'd also recommend reading these links:

http://www.bodybuilding.com/fun/berardi34.htm
http://www.bodybuilding.com/fun/berardi59.htm
http://www.bodybuilding.com/fun/berardi78.htm

About EAA's. http://www.bodybuilding.com/fun/berardi25.htm
It would be very cool to see a comparison study between BCAA's and EAA's now wouldn't it. I like BCAA's, but would love to experiement with an EAA supplement.
I'd bet either are much, much better than single glutamine supplements and actually raise glutamine levels in the muscle.

Support for EAA's: http://www.ncbi.nlm.nih.gov/entrez/q...&dopt=Abstract
http://www.ajcn.org/cgi/content/abstract/78/2/250

EAA's stimulate MPS (muscle protein synthesis): http://www.ncbi.nlm.nih.gov/entrez/q...483&query_hl=2
http://www.ncbi.nlm.nih.gov/entrez/q...679&query_hl=2

http://www.ncbi.nlm.nih.gov/entrez/q...657&query_hl=2
NOTE the interesting conclusion in this study!!!!!
These data indicate that CAA (carb + essential amino acid) supplementation produces a greater anabolic effect than ingestion of intact protein but does not interfere with the normal metabolic response to a meal.

There's pratically no end to the positive studies.

Copy cats take note:
My newly designed supplement that will never hit shelves because I'm poor would be: a CFM whey isolate/Micellar casein mixed protein (both have benefits http://www.ncbi.nlm.nih.gov/entrez/q...42&query_hl=15) enhanced with Essential amino acids (EAA's), low levels of B vitamins esp. B6 for protein assimilation, aminogen for enhanced protein absorption, sucralose as the seemingly safest sweetner, chocolate flav with natural cocoa for antioxidant benefit. You would be able to buy it in bulk up to 50lbs.
Added anthocyanidins such as a Grape seed extract would be a nice addition for further antioxidant protection and improved performace benefits for athletes.
http://www.ncbi.nlm.nih.gov/entrez/q...989&query_hl=8
http://www.ncbi.nlm.nih.gov/entrez/q...97&query_hl=11

[Audioslave]

Yeah BCAA's are good. I think glutamine kicks ass as well for reducing soreness-- but many will disagree. I think there are also certain foods that you can eat too like bananas and sweet potatos- but I'm not sure how well they work.

[Flagg3]

I've recently added L-Glutamine Peptide to my pre and post workout shakes, and I'm also sipping Xtend throughout the day with my water and I have had much better recovery times since I did, as well as significantly reduced muscle soreness the following day.

I started them both around the same time, so I honestly can't attribute the effects to one or the other specifically, but I can say that the improvement has been very noticeable.

I have also tried ZMA and ETS, both of which claim muscle recovery as a benefit, but I didn't notice any effect from either except for improved sleep.

Flagg

[ccmuscle]

Increase levels of Vit C, E, add: Phosphatidylserine, BCAA, Glutamine, Green Tea Extracts. Citrulline Malate is also great for recovery.

[TheOMEGA]

Originally Posted by Flagg3

Glutamine Peptide to my pre and post workout shakes, I have had much better recovery times since I did, as well as significantly reduced muscle soreness the following day.

I

damn right!

the sweet spot is about 50 grams a day (max dose)

I prefer it all in one shake

[chlaxman]

Originally Posted by TheOMEGA

damn right!

the sweet spot is about 50 grams a day (max dose)

I prefer it all in one shake

50g of glutamine peptides?

Damn that's a lot.

[TheOMEGA]

Originally Posted by chlaxman

50g of glutamine peptides?

Damn that's a lot.

if your going to go

go all the way

even the most supiciuos glutamine hater

will be hard pressed to deny the results at that dose

kind of hard to say something does not work when it does

[chlaxman]

Originally Posted by TheOMEGA

kind of hard to say something does not work when it does

That is very true. I was just curious because that is a lot of glutamine peptides.

[Iron Draggin]

Originally Posted by TheOMEGA

if your going to go

go all the way

even the most supiciuos glutamine hater

will be hard pressed to deny the results at that dose

kind of hard to say something does not work when it does

Is there a reason you hit them all at the same time? Would there be a disadvantage to taking them throughout the day? I was thinking of doing some BCAA megadosing, and figured i'd add 10 grams to my glasses of Xtend.

[TheOMEGA]

in my humble opinion you should dose Bcaa's pre and during workouts

"mega dose" it then

then have EnerG though the day for a sustained reliese of Glutamine peptides

this makes much more sense and is ALOT more economical