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Diet and supplementation play a huge role in promoting muscle repair and maintaining muscle. Many people don't realize the impact being active can have on the body and how important recovery is. Supplementing with any or all of these 3 supplements below will help speed up recovery allowing you to stay more consistent with your exercise routine.
1. BCAA's: BCAA's stand for Branched Chain Amino Acids. BCAA's are the 3 types of amino acids Leucine, Isoleucine, and Valine that are necessary to build and maintain lean muscle. BCAA's can boost energy when taken before and during exercise, and help repair muscle and depleted glycogen levels immediately after a workout. BCAA's can also help suppress appetite and decrease sugar cravings as it helps to suppress the hormone leptin responsible for hunger signals. BCAA's can help with both muscle building and maintaining lean muscle mass; many athletes take BCAA's when on a calorie restricted diet who want to lose fat but not muscle.
Our Favourite Brands: AOR, PVL Essentials, ALLmax
Dosage: will vary depending on activity level - 3-10 grams
2. Glutamine: Glutamine is an essential amino acid that our bodies use large amounts of. After exercise our glutamine stores can get severely depleted. This is why supplementing with glutamine can enhance recovery whether that is from cardiovascular exercise or resistance training. Glutamine also has many other benefits including: increasing immunity, heals the digestive lining, improves metabolism and detoxification, curbs cravings especially for sugar/carbohydrates, and regulates blood sugar.
Our Favourite Brands: AOR, PVL Essentials,
3. Magnesium: Magnesium is a mineral that helps with an array of necessary body functions. Magnesium helps aid muscle repair, reduces muscle cramping, decreases stress, aids with sleep, and replenishes lost electrolytes. Magnesium can be taken both internally externally to relieve muscle cramps and repair. Have sore muscles? Soak in some magnesium bath salts or topically apply magnesium gel for quick relief.
Our favourite brands (internal): Natural Calm, Lorna Vanderhague, AOR
Our favourite brands (external): Ancient Minerals, Now
1 scoop BCAA's, 1 scoop Glutamine, 1 tsp. Natural Calm Magnesium, squeeze lemon, 1 cup water
Stir or shake all ingredients in water & consume post workout for a triple muscle recovery drink!