5 Essential Post Workout Recovery Supps (Plus Stretching Advice to Heal Your Sore Muscles)
The simple truth is, it doesn’t matter how healthy you eat, or how hard you workout in the gym. What really matters, is your post-workout recovery routine.
If you don’t have one, no worries. In this article, we’re going to help you get started. We’ll also explain how a routine can drastically transform your gains, energy levels, and physical health.
Are you ready? Let’s go!
What’s the Importance of Post Workout Recovery?
We’ve all been there. After a long hard workout, we go home, shower, get dressed, then spend 10 minutes deciding what to eat. By this time, it’s too late!
The body wants and craves replenishment for what was lost during your workout. And it wants it now.
Look, there’s no other way to say it. Exercising is a form of physical stress.
During times of stress, our bodies burn minerals and vitamins. And carbs, our primary source of fuel, run low. Plus, the body loses water when we sweat and increases our need for hydration.
These reasons make it necessary to create and utilize a post-workout routine.
Here are some of the most beneficial supplements to help you replenish, revitalize, and repair your body after a tough workout.
During intense exercise and strength training, your muscles are (microscopically) being torn down. But, when you consume protein shortly after your workout, the amino acids found in protein build them back up, making your muscles even stronger.
It’s simple. Protein speeds up recovery and repair processes and helps us perform better in our next workout.
Best Sources of Protein
- Whey protein powder
- Pea, hemp seed, chia seed, pumpkin seed protein powder (for vegetarians and vegans)
- Grass-fed and organic chicken, beef, fish, turkey, and pork
Protein powder is the quickest and easiest way to get your protein in after your workout. So, if you decide to buy some, make sure the product contains little to no sugar. Sugar causes inflammation, which inevitably slows down recovery.
Collagen is a special kind of protein — the protein that’s more abundant than any other protein in our body. And it holds together and maintains the structure of nearly every part of our bodies. So yeah, you can say it’s important.
Regarding recovery, collagen works just like protein does. Plus, research shows that it has the potential to increase muscle mass and strength.
Best Sources of Collagen
- Grass-fed collagen peptides
- Bone broth
- Chicken and pork skins
What’s not to love about Omega-3s? Their anti-inflammatory properties fight off the inflammation in our bodies that can cause a host of ailments.
When it comes to fitness, omega-3 fatty acids can help us build muscle and increase overall recovery time.
Even though working out can trigger inflammation, taking an omega-3 supplement or getting more into your daily diet can offset the rise of inflammation.
Best Sources of Omega-3 Fatty Acids
- Grass-fed beef
- Fish oils
- Hemp seeds
- Flax seeds
Sadly, many Americans are significantly deficient in the mineral, magnesium. This is caused by many factors like stress, too much calcium supplementation, digestive disorders, and depleted soils because of large scale farming.
When you don’t have enough magnesium, you may experience muscle cramping or spasms. It can also affect your workout performance by forcing your body to work harder. But, consuming magnesium after your workout can relax tight muscles by fighting off any lactic acid buildup.
Needless to say, this mineral is something you can’t afford to go without. It’s so important, that you might want to consume some before your workout too.
Best Sources of Magnesium
- Raw Cacao
- Pumpkin seeds
5. Green Juice
Surprised to see green juice on this list? Thought so.
Let me explain.
Remember how we said earlier, that exercise causes stress? If we overtrain and don’t get adequate rest, the stress can create free radicals over time.
Yet, by drinking green juice, the powerful combination of antioxidants can reduce oxidative stress or free radicals.
Want to know something else that’s cool? In 1999, U.S.Patent 6630507B1 said that “cannabinoids have been found to have antioxidant properties”.
Interestingly enough, CBD (cannabidiol) is a popular cannabinoid in the hemp plant. The FDA doesn’t allow us to make any claims about our hemp-derived CBD oil, gummies, or pain cream. But, you can read the patent to find out more.
The insight and research discussed in the patent may help you understand why so many athletes and fitness experts rely on CBD in their post-workout recovery routine.
Stretch to Lock in Your Gains
Stretching, paired with deep, slow breathing is imperative for proper recovery. Slow breathing helps lower your heart rate and helps you shift into the parasympathetic nervous system.
This system is also called “rest and digest” or “rest and restore.” It’s where a lot of healing takes place. But, it’s often overlooked by most fitness gurus.
When you combine slow breathing with stretching, you receive double the benefits. As we said, deep breathing is helping you restore. While stretching is elongating your muscles after they’ve become shortened and tight from your workout.
If you only have a few minutes to stretch, focus on the big muscle groups like your back, hamstrings, quads, and chest.
See the difference 5 to 10 minutes of stretching and conscious breathing will make for your body and gains.
We hope you’ll see massive improvements in your fitness gains after applying some of the tips we shared. Start with a few of the supplements you like most, and make sure to end your workout with some restorative stretching and breathing.
We’d love to hear about your favorite post-workout drink or supplement and whether you use CBD cream, or other CBD products to aid in your recovery.
Drop a comment below!