After training, the body is trying to repair all the muscle damage you just incurred. In addition to eating a meal rich in protein and carbohydrates, taking the right supplements after your workout can enhance protein synthesis, the process of muscle growth within cells, as well as boost muscle recovery. Please consult your doctor before taking any supplements.
Leucine
Leucine is one of the three branched chain amino acids that have shown positive effects on muscle growth. According to the research published in the February 2006 issue of the "Journal of Nutrition," leucine supplementation post workout increases protein synthesis. Although leucine alone can stimulate protein synthesis, the effect is amplified with the presence of insulin. Therefore, consider taking leucine with insulin-producing carbohydrates for a greater boost in protein synthesis.
Whey Protein
Since muscle tissue is composed of protein, not eating enough of this vital nutrient can compromise muscle growth and recovery. According to the Muscle and Fitness website, whey protein contains critical amino acids that increase protein synthesis after training. This fast-digesting protein also possesses peptides, which enhance blood flow to muscles. Increasing blood flow to muscles boosts the delivery of nutrients and hormones that help improve muscle recovery.
Soy Protein
Soy protein's high antioxidant content decreases oxidative stress and creatine kinase, blood markers of muscle damage. Soy protein helps muscle recovery by reducing muscle damage associated with hard training, according to the December 2005 of the "Journal of Sports Medicine and Physical Fitness."
Black Tea Extract
Improper muscle recovery not only negatively impacts muscle growth, but can also decrease exercise performance and increase the risk for muscle injury in the next workout. According to the February 2010 issue of the "Journal of the International Society of Sports Nutrition," black tea extract improves the rate of recovery by reducing inflammation and muscle soreness caused by high intensity exercise. Scientists suggest that antioxidants called catechins are responsible for its effects on muscle recovery.
References
- American Society for Nutrition: Leucine Regulates Translation Initiation of Protein Synthesis in Skeletal Muscle after Exercise
- Muscle and Fitness: Protein Face Off
- Journal of Sports Medicine and Physical Fitness: Soy intake plus moderate weight resistance exercise: effects on serum concentrations of lipid peroxides in young adult women
- Journal of the International Society of Sports Nutrition: Effects of Theaflavin-Enriched Black Tea Extract
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