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15th October 2024

Muscle Recovery Supplements

Muscle Recovery Supplements

Sports medicine research has identified several ways to speed up muscle recovery after exercise and these methods involve a mixture of techniques. As well as injury resulting from intensive exercise and sport, there are many other causes of muscular pain which can result in reduced mobility. The pain from arthritis and joint-injury problems often results in restricted movement, leading to muscle loss and reduced mobility. In this blog we aim to give you the information you need to find the best muscle recovery supplements, to help ease muscle strain and get those muscles back to full working order in record time.

The Best Muscle Recovery Supplements

Certain natural dietary supplements have been found to give support to muscle recovery. To understand the impact of these supplements on muscle recovery, the International Society of Sports Nutrition has published many reviews and guidelines which you may wish to check out. It is important to remember that although supplements can give powerful help, you need to include them as part of a healthy, balanced diet and exercise regime.

Ashwagandha

An adaptogenic herb also known as Indian Ginseng. Amongst other benefits, ashwagandha has been found in studies to support muscular strength and recovery.

Our Ashwagandha supplement is produced using the premium grade full-spectrum extract.

Beta Ecdysterone

A phytoecdysteroid found in certain plants, beta ecdysterone is becoming increasingly popular as a supplement for muscular strength and recovery. It has the additional benefits of enhancing protein synthesis, boosting energy levels, helping to regulate blood sugar, cholesterol, and immune function without compromising hormone levels.

Our Beta Ecdysterone supplement is sourced from the Cyanotis arachnoidea plant and is a 98% extract with added black pepper for maximum benefits ande bioavailability.

Curcumin

Curcumin is the active compound found within the turmeric root. It has powerful anti-inflammatory properties which are comparable to some anti-inflammatory drugs, but without the side effects. Studies have shown lower levels of muscle soreness after exercise when curcumin was consumed.

Curcumin supplements are best taken with food containing fat. It’s important to choose a curcumin supplement which also contains piperine, the active ingredient of black pepper. The presence of piperine and fat gives the curcumin greater bioavailability.

Our curcumin supplement contains a minimum of 95% curcuminoids along with the added black pepper to ensure the maximum benefits.

Creatine

Creatine can speed up muscle growth. It also helps your muscles produce energy during exercise. A daily dose of creatine has been found in studies to be effective in helping recovery, boosting strength, and increasing muscle mass.

Our creatine monohydrate powder is designed to be soluble for speedy absorption and is easily added to drinks.

Magnesium

Magnesium plays a crucial role in muscle function and relaxation. It helps alleviate muscle cramps and tension. Taking a magnesium supplement or using a topical magnesium spray before bed can help with muscle relaxation and may improve sleep quality.

Our highly bioavailable magnesium supplement has the added benefic of malic acid known to reduce muscle fatigue and pain as well as increase mobility of joints.

We also provide a magnesium muscle spray for topical application. It is an efficient, fast-acting pain relief and muscular relaxant which works directly on muscle tissue, by-passing the digestive system.

Omega 3

Omega-3 helps support muscular healing by helping to minimise muscle loss and a condition known as sarcopenia which is when muscle mass is lost due to natural ageing. Studies have found that supplementing with omega-3 may help older people gain extra muscle tissue and support improved mobility.

For sport and working-out, research results show that omega-3, when combined with resistance training, can improve muscular strength as well as helping reduce soreness and inflammation following intense exercise.

Our omega 3 supplement is made from algae, so suitable for vegans, and grown in tanks of pure, filtered water ensuring that it free from toxins and heavy metals sometimes found in sea fish.

Bromelain and Papain

Bromelain and papain are proteolytic enzymes that are thought to provide anti-inflammatory benefits, which can improve post-exercise muscle soreness. However proteases can only offer such benefits when taken on an empty stomach.

You can learn more about our enzyme supplement here.

Tart Cherry

Tart cherry extract is thought to improve muscle recovery time. The polyphenol content of the extract is an important component so be sure this is specified when sourcing this.

How to Speed Up Muscle Strain Recovery

A review of scientific research into fast-tracking muscular repair highlights various methods of managing excess strain to ensure a speedy return to full health. These techniques include:

  • Diet and Nutrition
    • For sports enthusiasts it has been found that consuming protein and amino acids following exercise can help increase muscle protein synthesis and restrict the breakdown of proteins.
    • Ensure you are consuming adequate amounts of vitamins, particularly B12 as this is vital to the making of red blood cells which carry oxygen to the muscles.
  • Heat Therapy
    • This boosts the flow of blood to muscles which in turn helps deliver tissue-restoring nutrients.
  • Massage
    • This helps increase the blood flow to muscles and reduces fluid retention.
  • Contrast Water Therapy
    • This involves switching between warm and cold-water baths.
  • Sitting
    • A study into the effects of too much sitting found that reducing sitting time helps with muscle recovery.
  • NSAID Treatment
    • Taking nonsteroidal anti-inflammatory drugs can help with easing pain and inflammation. They need to be taken on a regular basis and can sometimes have unwanted side effects but if administered carefully can provide enough relief from pain to allow light exercise to continue.
  • Sleep
    • Getting enough sleep is extremely helpful to muscle repair and recovery. During sleep the body produces growth hormones which benefit muscle health.
  • Active Recovery
    • Ths is the term given to low-intensity exercise which increases blood flow and helps muscles recover after more strenuous exercise. It also reduces the risk of injury, gets rid of metabolic waste and inhibits lactic acid buildup. A low-intensity exercise routine following a workout helps avoid muscular pain and speeds up muscle recovery.
    • Examples of active recovery exercises include walking, swimming and yoga.

Top Tips for Muscle Strain Recovery

One of the most common setbacks if you are involved in sport or any other kind of physical activity is muscle strain which can put you out of action for a considerable time while healing takes place. Fortunately, there is scientifically supported guidance to help your recovery. For your reassurance, each of the following tips have medical approval:

Rest

It’s important to rest an injury, but in the case of muscle strain (unless it is severe) too much rest can be counter-productive. Light activity can help by boosting blood flow to the muscles which promotes healing. Take it steady though and don’t overdo it.

Ice

Applying ice packs to the strained muscle will help reduce inflammation and ease the pain. This method is most effective if you can apply ice during the first couple of post-injury days. Be careful to wrap the ice in a cloth, it’s not a good idea to put it directly onto your skin.

Compression

An elastic bandage wrapped around the injured area can minimise swelling. It needs to be firm, but not so tight that it restricts circulation.

Elevate

Raising the injured muscle above the level of your heart will help reduce swelling. Best to do this while lying down.

Protein

this is a food group which is essential for muscle repair so include plenty of protein-rich foods in your daily diet. Research has found that protein, as well as repairing muscle fibres, also rebuilds new tissue.

Hydrate

Keeping your hydration levels up will help you to keep muscle cells healthy. If you don’t drink enough water your muscles will take longer to recover from injury.

Natural Anti-Inflammatories

Food supplements such as curcumin, which is the active compound in turmeric root, and Omega-3 found in oily fish such as sardine, mackerel, salmon, and tuna are known for their anti-inflammatory properties.

Physiotherapy

If your strain is severe and not recovering as quickly as you hoped, you might consider seeing a physiotherapist who will design a routine of appropriate stretches and exercises that will safely help the healing process and ensure you are doing the correct amount of work to prevent further problems while helping strengthen injured muscles.

Our Promise

When it comes to keeping you informed on health and nutrition, we’re here for you and aim to help where we can. If you would like to discuss any aspect of using natural supplements, or would find advice helpful, please feel free to contact us on 01297 553932



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Our long-established, family-run business sells the highest quality supplements with no nasty additives, chemicals or fillers, so you can be confident you're getting 100% natural products at affordable prices, UK wide.
logo supplement place 1592368025 44830.original

Our long-established, family-run business sells the highest quality supplements with no unnecessary fillers or additives, so you can be confident you're getting clean, natural products at fair prices. Available worldwide.

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