The Top 5 Recovery Supplements!
The Top 5 Recovery Supplements – these top choices are critical information if you’re looking for gains! Recovery is often overlooked by lifters who think they can train 7 days a week, 1 or 2 hours a day. It’s not about how many marathon workouts you can log in a week – it’s about giving your muscles time to recover and grow. Think about it – your glycogen stores have to be replenished, your muscles have to repair and recover from your intense workouts – this takes time. Keep reading and find out more before you hit the gym again!
A Quick Look At The Top 5 Recovery Supplements
| Top 5 Recovery Supplements | Highlights | Benefits |
| Hi-Tech Precision Protein | 25g hydrolyzed whey protein | Stimulates recovery & growthAllows early release of leucine |
| NutraBio EAA Pure | Complete EAA formula w/coconut water | Stimulates protein synthesis |
| AllMax Nutrition Creatine | CreaSyn patented creatine monohydrate | Micronized for superiorabsorption, helps speed repair |
| NOW Sleep | Fully disclosed complex of natural sleepaids | Improves sleep quality |
| GAT Sport Omega-3 | Well dosed source of EPA/DHA, otherfatty acids | Eases post-workout inflammation |
Review – The Top 5 Recovery Supplements
The Top 5 Recovery Supplements – # 1 – Hi-Tech Precision Protein – The Best Overall Protein Powder
It goes without saying that protein is not only a major key to muscle growth, it’s also critical to the post-workout recovery process. Once you’ve reached the end of your workout, it’s all about recovery. After all, by that time your muscles crave amino acids from protein to rebuild and grow (along with fast acting carbs to restore glycogen).
Hi-Tech Precision Protein provides 25 grams of fast-acting hydrolyzed whey protein. And of course we all know (if you read my articles here on illpumpyouup.com) about its impact on protein synthesis.
Rating: 5 Stars!
PROS
- Features 25 Grams of Hydrolyzed Whey Protein
- Exclusive Embedded Enzyme Technology™ Allows Early Release Of Leucine To Maximize Protein Synthesis
- High BCAA/EAA Content
CONS
- Uses Artificial Flavoring (& Natural Flavoring)
The Top 5 Recovery Supplements – # 2 – NutraBio EAA Pure – The Best EAA Formula
NutraBio EAA Pure is a complete formula featuring the 9 Essential Amino Acids. There’s 3 grams of leucine, the highly anabolic BCAA/EAA that stimulates protein synthesis more than any other amino. Still, it needs the help of the rest of the EAAs. Plus, if you consider that our Best Overall, Hi-Tech Precision Protein, stimulates protein synthesis by releasing leucine early, it’s clear that the first 2 supplements on this list directly target the process that triggers muscle growth.
EAA Pure directly supports recovery by aiding muscle repair and preventing catabolism. Of course, EAA Pure also features a fully transparent label that goes beyond almost any other supplement company’s label transparency. Finally, there’s CocoPure™ coconut water for hydration, a very important part of recovery and the entire training process.
Rating: 5 Stars!
PROS
- Features An Open-Label Right Down To The “Other Ingredients”.
- Provides 6g Of BCAAs
- Supplies 3g Of Leucine
CONS®
- There Are Some Artificial Flavorings and Sweeteners
The Top 5 Recovery Supplements – # 3 – AllMax Nutrition Creatine – The Best Creatine Monohydrate Supplement
The idea of creatine being a recovery supplement is a somewhat new concept. For recovery some authorities suggest taking it with your post-workout shake. You can, but you don’t have to, you will have its recovery benefits regardless because once your muscles are saturated from your daily dose of creatine, the benefits are there. What are those benefits? Creatine helps replenish ATP, and glycogen as well as help ease inflammation. It also supports hydration due to its role as a cell volumizer.
AllMax Creatine is my go-to creatine monohydrate supplement because it features patented CreaSyn® micronized creatine. That means 99.9% purity, premium quality, and superior absorption. You can’t beat that!
Rating: 5 Stars!
PROS
- Features 5 grams of CreaSyn® Creatine Monohydrate per Serving
- Micronized For Optimal Absorption
- Superior Purity and Quality
CONS
- There Are No Cons To This Supplement
The Top 5 Recovery Supplements – # 4 – NOW Sleep – The Best Natural Sleep-Aid Supplement
NOW is an exceptional brand known for a wide range of products and exceptional manufacturing standards. NOW Sleep is a well-dosed herbal-based complex consisting of valerian root, hops, passionflower and GABA. This combination of fully disclosed ingredients will help you relax and fall asleep, as well as stay asleep without waking up and feeling groggy the next day. And we know a good night’s sleep is not only critical for recovery, it’s critical to being at your best no matter the situation!
Rating: 4 Stars!
PROS
- Contains Effective Sleep-Aid Ingredients
- Helps You Relax and Fall Asleep
- Features An Open-Label
CONS
- No Cons To This Product
The Top 5 Recovery Supplements – # 5 – GAT Sport Omega-3 – The Best Supplement
GAT Sport Omega-3 is a well-dosed fish oil supplement that aids recovery by easing post-workout inflammation and soreness. This is a purified fish oil featuring 400 mg of EPA, 300 mg of DHA, and 100 mg of other fatty acids. The Omega’s have a host of benefits beyond recovery and will be a great addition to your overall good health program. Every lifter should be taking and doing the basics for optimal health. After all, gains will come easier if you’re fundamentally healthy, right?
Rating: 4.5 Stars!
PROS
- Good EPA / DHA Dosages
- Contains Other Fatty Acids
- Eases Inflammation
- Delicious Lemon Flavored Softgels!
CONS
- There Are No Cons To This Supplement
The Top 5 Recovery Supplements – Buying Guide
What Is Recovery?
Recovery is the stage that occurs after a workout where you replenish glycogen stores and repair muscle tissue. During the workout, muscle fibers are torn down. During recovery, they respond to the demands of training by repairing, rebuilding, and growing. Many people think muscle growth happens because of how long you train. Growth occurs during recovery, not during your workout. Skipping over the recovery progress will stall your progress. Getting proper rest, sleep, and supplementation ensures your body repairs efficiently.
What Takes Place During The Process Of Recovery?
What happens during the recovery process? Let’s take a look:
Protein Synthesis Stimulation
While intense training stimulates protein synthesis, it’s also activated after you work out. Protein synthesis is considered a major trigger of muscle growth. The right recovery supplements, such as BCAAs/EAAs, support this critical process.
Glycogen Replenishment
Your body uses stored carbohydrates in the form of glycogen for energy when you train. One of the goals post-workout and throughout recovery is to restore glycogen levels. This sets you up with enough muscular energy to train hard at your next session, and takes time. You can tell if glycogen stores are still depleted if you struggle through a training session and have difficulty completing your reps and sets.
Muscle Fibers Repair & Rebuild
Anyone seriously training with weights should allow two rest days between workouts for the same muscle group. This gives your body enough time for recovery. Many lifters use a split routine. This allows them to train one muscle group while another is recovering. Typically, many lifters train no more than two days in a row and then take off at least one day. Depending on whether you use a split routine or a full-body routine, you should try to get 3-4 recovery days per week, and that includes complete days off to allow your nervous system time to recover.
Stay Hydrated
During your recovery period, keep yourself hydrated. This supports muscle repair and growth. You should strive for proper hydration regardless of what you’re doing. Of course, when you exercise you lose fluids through sweat so it’s important to stay hydrated when you train. Many pre-workout and recovery supplements include electrolytes that support hydration.
Your Nutritional Blueprint
I typically suggest consuming at least 1 gram of protein per pound of bodyweight. In addition, I advocate evenly spacing your intake throughout the day. I also advocate the following Workout Nutrition Blueprint: you should ingest about 50% of the day’s carbs (and all of your simple carbs) in the hours that surround your workouts.
Recovery begins by following this approach. Once you’ve reached the post-workout stage, make sure you have a whey protein/simple carb shake to cap off your training session.
What Ingredients Should You Look For In Recovery Supplements?
Whey Protein
If you train hard, you know how critical protein is. It’s what most of the dry weight of your body is made of. You also need to ingest it consistently every day. As noted, post-workout you want one that digests quickly. Whey protein is the fastest digesting protein on the market. As you go deeper into recovery, you can use a slower digesting casein protein. Better yet, you can use a protein blend of whey and casein. Or, you can simply drink a shake and eat high protein meals consistently. Post-workout, look for at least 20g. (1, 2, 3)
EAAs
BCAAs, or Branched Chain Amino Acids, are 3 of the 9 EAAs. The BCAAs consist of leucine, isoleucine, and valine. BCAAs/EAAs stimulate protein synthesis, anti-catabolism, and recovery, with leucine being the King. Within your suggested EAA dose of 7-8 grams, leucine should be at least 3g. (4, 5, 6)
Creatine
Recently, creatine has been studied for its cognitive and recovery benefits. One reason to use creatine for recovery is that it restores phosphocreatine stores used for ATP production during your training session. Additionally, if you take it with other recovery ingredients like carbohydrates, it helps increase glycogen storage. Finally, it’s thought that creatine can reduce post-workout inflammation. The suggested dose of creatine is 5g per day. (7, 8, 9)
Carbohydrates
Carbs are not the evil macronutrient low carb dieters make them out to be. They serve a key purpose because they are what the body uses for muscular energy in the form of glycogen, which is ultimately converted to ATP.
As you train, you deplete your body’s stored levels of glycogen. If you want to be able to have sufficient muscular energy for your next workout, you need to replenish glycogen stores, a key aspect of recovery.
If you eat enough carbs, your glycogen levels should return to normal in about 24 hours. This means you’re resting, not hitting the gym. In other words, talking a day between workouts promotes full glycogen replenishment. (10)
Sleep Aids
We know how important sleep is to proper recovery. But what if you experience mild insomnia? That’s where natural sleep aids come in. OTC products are stronger but tend to leave you feeling groggy and out of it the next day. What’s the answer? An herbal based formula like NOW Sleep that is gentle enough to leave you feeling awake and refreshed but strong enough to work.
Omega 3 Fatty Acids
As we have seen with the review of GAT Sport Omega 3, fish oil eases inflammation and soreness. It also provides joint benefits and cognitive benefits. Both of these are helpful, and in the case of those lifters that are constantly pushing heavier weights, the joint benefits are important. For us older lifters, anything is good news when it comes to cognitive function!
Water!
Hydration is the key to mental and physical productivity. You’re getting hydration benefits from EAA Pure and AllMax Creatine, plus your pre-workout providing it contains cell volumizers. But that doesn’t mean you shouldn’t drink lots of water! The other advantage of water is that the carbs you eat around your workout pull water into your mussels for even more cell volume and hydration.
Summary
Many people new to exercise don’t understand how important recovery is. Let’s face it, the enthusiasm for exercising can overshadow recovery. More experienced lifters have no excuse, but many still fall into the trap of thinking recovery is not necessary. The truth is, it’s critical to allow your muscles to completely recover between workouts. Recovery starts as soon as you put the bar down after your last set. Make the most of this crucial process. The Top 5 Recovery Supplements optimize recovery, so stop by illpumpyouup.com and stock up today!
References:
- https://ghr.nlm.nih.gov/primer/howgeneswork/protein
- Tarnopolsky, M. A., MacDougall, J. D., & Atkinson, S. A. (1988, January). Influence of protein intake and training status on nitrogen balance and lean body mass. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/3356636
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212987/
- Jackman, S. R., Witard, O. C., Philp, A., Wallis, G. A., Baar, K., & Tipton, K. D. (2017, June 07). Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/28638350
- Kreider, R. B. (2003, February). Effects of creatine supplementation on performance and training adaptations. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/12701815
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1691485/
- Cooke, M. B., Rybalka, E., Williams, A. D., Cribb, P. J., & Hayes, A. (2009, June 02). Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/19490606
- Murray, B., & Rosenbloom, C. (2018). Fundamentals of glycogen metabolism for coaches and athletes. Nutrition reviews, 76(4), 243–259. https://doi.org/10.1093/nutrit/nuy001