Recovery supplements are marketed as an alternative to eating food after exercise. Creatine, L-Glutamine, and vitamins C and E are common ingredients. Critics believe rest and a balanced diet are more effective than supplements.
“Recovery” is a term used in physical training that refers to the body’s repair process after going through the stress of exercise. If the body is not allowed to recover properly, it can put a person at greater risk of injury and prevent stamina or strength from building. To ensure that the body can properly recover after physical activity, it is generally recommended to consume a small snack containing protein and carbohydrates approximately 30 to 60 minutes after exercise. Recovery supplements are nutritional supplements marketed as an alternative to eating food after exercise and are generally aimed at people who find eating after exercise inconvenient, or for those who simply don’t feel hungry enough to eat.
One of the most widely used types of recovery supplements is creatine. Creatine is a chemical that forms naturally in the muscles and is primarily responsible for producing the energy required by the muscles to function properly. Many believe that taking a supplement of the chemical after exercise can help muscles recover to help improve athletic performance.
L-Glutamine is another common ingredient in recovery supplements. It is an amino acid found in muscle tissue and is believed to play a role in the conversion of protein into energy. During strength training, L-Glutamine levels in the muscles can be reduced. The core belief behind taking L-Glutamine after a workout is that it will replenish the diminished amount of amino acids in muscle tissue and help it heal faster.
Some fitness experts may also recommend vitamins C and E as recovery supplements. These vitamins are believed to help body tissue repair itself after a workout by decreasing inflammation that can occur after intense physical activity. The two vitamins are generally considered to work more effectively if taken together, but this has not been conclusively proven.
Critics of recovery supplements often believe that there is no evidence to prove the benefits of the ingredients in the supplements. Instead, they tend to believe that the main component of muscle recovery is rest. Many reviewers say that getting at least eight hours of sleep a night and taking a 48-hour break between intensive workouts is more effective than supplements. A balanced diet rich in protein and carbohydrates is considered by many to be a better option than getting nutrients from supplements.
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