 Image credit: Meghan Holmes from Unsplash.com Arguably, the only thing more important than working out correctly, is recovering correctly. Immediate or short-term recovery is the most common form of recovery. This short duration of time allows the body to rebuild muscle fibers, making them stronger than they were before. Sleep is another crucial component of correct recovery. Athletes who are sleep deprived are at risk for losing aerobic endurance levels as well as decreased production of human growth hormones (HGH) — a hormone that is active during tissue repair. Workout recovery supplements also serve their own important role in the recovery process.
How can supplements help? Long stretches in the gym at high intensity may seem like the best way to get that summer bod, but too much time in the gym can actually halt your progress. Make sure to leave some time to recover and recuperate. Workout recovery supplements help your body with this process and re-energize your body before you step foot in the gym again. Many recently converted health nuts like to determine their progress based upon how sore they are post workout. NO BUENO. Sore muscles means it’s time to stop. Returning to the gym anything less than 90% fit is a one way ticket to injury. Thankfully these workout supplements help speed up the recovery process, getting you out of bed and back in the gym quicker. Botanic Choice Creatine Creatine is every gym nut’s best friend. It helps increase your muscles’ phosphocreatine stores. Phosphocreatine helps with the formation of ATP that gets broken down to produce energy. By increasing our phosphocreatine stores, we are able to produce more ATP, fueling muscles during high-octane workouts. L-Carnosine L-Carnosine is fantastic for improving muscle endurance by promoting healthy aging and cellular restoration. This supplement works by helping to reduce levels of hydrogen ions (H+) from our blood plasma. Too much H+ in blood plasma causes your body to drop in pH which can lead to other health complications. L-Carnosine acts as a buffer for bodily pH, which delays the onset of fatigue. Whey Protein Whey protein is a staple recovery method for the gym-goer young and old. It’s main ingredient, protein, is essential for repairing and rebuilding muscle. Whey protein is easy for the body to absorb and digest. It is best to consume immediately after a workout. BCAAs BCAAs is short for Branched Chain Amino Acids. This supplement is very popular amongst bodybuilders. BCAAs help increase muscle growth, decrease muscle soreness, reduce exercise fatigue, and prevent muscle wasting. So not only will this help increase muscle mass, it’ll help you get back in the gym quicker and longer. L-Glutamine Glutamine is the most abundant amino acid in the body. Amino acids are the building blocks of proteins which are vital for muscle growth, development, and recovery. In addition to its muscular benefits, regularly supplementing Glutamine can help enhance your immune system. How do I know which ones are for me? It is difficult to pinpoint what exact supplements fit your gym regimen. If you are looking for supplements that contribute to muscle growth, BCAAs and Whey Protein are a good shot, though Whey is good for most fitness routines. If muscle longevity and endurance is more important to you, creatine or L-Carnosine may be helpful. Other recovery methods such as proper hydration, stretching (both before and after working out), and rest are also important for muscle growth and recovery. At the end of the day… The only one who knows their body the best is you. The best thing you can do to get the most out of your workout is to understand your limits. Most injuries occur when people try to go that extra mile and push through the pain. Listen, the pain is your body’s way of telling you, “Please can we stop doing this.” So listen most importantly, listen to your body…and your doctor. Always consult your physician before adding supplements to your wellness regime and even increasing fitness routine intensity. This article was originally published at iveeapp.com.
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 Image credit: The Workout Digest As the situation in 2020 looks to be extending into 2021, it’s high time we start considering how we’re keeping healthy in the long-term.
Just like how overexertion will deteriorate your health, so too will a lack of exercise and fitness activities. In fact, you may have heard it said that sitting is a slow but sure way of reducing your lifespan potential, and nowadays a lot of us are doing a whole lot of sitting. The Workout Digest has only guide you will need to push you into 2021!  Image credit: Lisa Wall on Unsplash For many people, fitness is not about attempting to sculpt a chiselle six-pack or being able to run a marathon in under three hours. It’s simply about staying in good nick. Being able to say, without crossing your fingers, that you are a reasonably healthy adult. Coach Magazine has the perfect guide to keeping yourself fit regardless of how old you are!
 Image credit: Airam Dato-on We all got into home video workouts during the first lockdown. It was a novel way to train and then there was the phenomenon of Joe Wicks’s PE lessons on YouTube providing daily motivation to get moving. However, unless someone in your household joined you, following online video workouts can feel a little lonely, especially if your fitness routine once revolved around meeting friends at group exercise classes. Use these two services to work out with your friends remotely. Coach Magazine has more...
 Image credit: Talaviya Rahul on Unsplash Low-impact activities like swimming, cycling and weightlifting are often touted for their joint-friendly properties, but low-impact workouts have more to offer than just being easy on your joints — a lot more, according to fitness experts. myfitnesspal has 11 benefits to having a low-impact workout!
 Image credit: Wee Lee on Unsplash.com With everyone cooped up in lockdown and the gyms now closed, it might seem quite hard to get active. The Sun has a guide to how you can get moving!
 If, like many runners out there, you're taking your workouts indoors at the moment, you'll probably be looking for some inspiration. Here, we've got a 28 day home workout plan from GB heptathlete-turned PT, Louise Hazel with Runner's World...
If cardio isn't your thing and you miss pumping those weights at the gym, how about taking a look at "The 5 Best At-Home Workout Plans" from Fitness Volt to help keep building that muscle!  If you are in need of some inspiration whilst being stuck indoors, there's plenty of ideas out there! You can be inspired at myprotein.com
 If you are already out there getting your step count done each day, the question might be if you are moving enough? myfitnesspall.com has a blog of interest for you!
 It's getting closer to that time of the year when you might start to put on a few pounds from the tubs of chocolates being brought into work or maybe its that Christmas party coming up? joe.co.uk spoke with Dr. Leon Creaney, a Consultant in Sport & Exercise Medicine at MIHP, part of HCA Healthcare UK. about the best ways to calculate your body fat.
 Sharing your goals with others doesn't just help with losing weight but also with anything you want to do in life. If someone else knows what you are planning and want to do, having that someone hold you accountable can help keep you on the straight and narrow! myfitnesspal.com has the lowdown!
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 How does a 15 minute full body workout sound to you? It won't be easy but Women's Health have it all with videos!
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 A family of four has lost over six stone between them after taking on family gym sessions over pub visits! The Sun has more!
 The moment Bethany Duffield was asked to be a bridesmaid, it was the incentive needed to lose weight! You can read more about this in The Sun!
 What makes you happy? The answers vary from one person to the next, a cup of tea for one person is another's glass of wine! Bupa Care Homes carried out a study and you can read more in the Mirror!
 Photo credit: MediBulletin.com We know that walking is a great way to exercise without having to break a sweat, well for most anyway. The idea of 10,000 steps is widely known as what you should be aiming for but now science has said that just 4,400 steps can make a big difference! myfitnesspal.com has more!
 Photo credit: Coachmag.com Are you up and out first thing? Are you down the gym in the evening? When exactly is the best time to workout? myfitnesspal.com has some of the answers!
 Photo credit: Active.com Getting into running? Started running but struggling? Well, Coach Magazine has a guide for you, 29 tips to level yourself up!
 Photo credit: EverydayHealth.com If you were once exercising hard everyday but had a recent break then getting back into can be one of the hardest things to do. Coach Magazine has some words of advice to getting back on the saddle as they say!
 Photo credit: betinagozo.com Betina Gozo once lived a very different life to what she does now playing in a band, now fitness is the focus of her life! The hard work and dedication was recognised by Nike who made her a Nike Master Trainer! You can read more about Betina's morning routine that can inspire your own Women's Health Magainze!
 Photo credit: Xercise4Less.co.uk What's the best workout for the causal gym-goer? What can you do that combines both cardio and resistance training and boost your fitness? Coachmag.co.uk has the answer, have a look at what they suggest!
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Author - ChrisAuthor, Editor, Creator of Learn Develop Live Archives
April 2022
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