Recovery

Of course! After training, muscle recovery is essential as it promotes muscle growth, strength improvement and reduces the risk of injury. Here are recommendations for supplements to help promote recovery and optimally support the body post-workout, as well as notes on which gender is more suitable.

1. Protein supplements (Protein)

Purpose: Protein supplements help build and repair muscle tissue that is subject to micro-traumas after exercise. Protein intake speeds recovery and helps maintain lean muscle mass.

  • For men: 25-40 g of protein is recommended during training sessions where maintaining muscle mass is essential. In combination with carbohydrates, this dose helps restore stamina and strength.
  • For women: For women, a smaller dose is often enough - around 20-30 g of protein, but special attention should be paid to a high-quality composition with less sugar and fat content.

When to use? Within 30 minutes after training, because during this time the muscles are most receptive to amino acids, which ensure rapid recovery.

2. BCAA (Free Form Amino Acids)

Purpose: BCAAs help reduce muscle damage and accelerate muscle recovery after exercise. BCAAs consist of leucine, isoleucine and valine, which directly affect muscle protein synthesis and reduce muscle soreness.

  • Men and women: Both sexes can benefit from BCAAs, especially during intense exercise. Men generally need a higher dose, but women also benefit from it, especially if the goal is to relieve muscle pain.

When to use? After training or, if necessary, during training. This will help ensure muscle recovery and reduce possible stiffness.

3. Creatine

Purpose: Creatine is an effective supplement that improves energy reserves in the muscles, and when used after training, it helps to recover energy faster. Creatine also promotes long-term gains in muscle mass, which is especially important for strength and endurance athletes.

  • For men: Creatine is usually used in higher doses and is especially effective when the goal is to increase muscle mass.
  • For women: A lower dose is often sufficient, and taking creatine post-workout helps improve muscle recovery and increase endurance.

When to use? Immediately after training with carbohydrates to increase the absorption of creatine into the muscles and help to recover energy faster.

4. Glutamine

Purpose: Glutamine is an amino acid that helps reduce muscle catabolism (breakdown), improve immunity, and reduce the effects of stress on muscles. Especially valuable after intense training.

  • For men and women: Glutamine is beneficial for both sexes as it aids in muscle repair and speeds up overall recovery after exercise.

When to use? A dose of 5-10 g of glutamine after training improves muscle recovery and helps reduce the body's stress response.

5. Electrolytes and hydration drinks

Purpose: During intense training, the body loses a lot of fluid and electrolytes, which can cause fatigue and reduce performance. Electrolytes help maintain proper fluid levels and help you recover quickly after exercise.

  • For men: Sports drinks containing sodium, potassium and magnesium are recommended as these minerals help restore water and salt balance.
  • For Women: It is often important for women to pay attention to magnesium, which helps reduce muscle cramps and tension.

When to use? Immediately after training to quickly restore electrolyte balance and avoid dehydration.

The correct selection and timing of nutritional supplements are important to promote optimal muscle recovery and maintain performance. These recommendations are effective, but everyone is advised to consult a specialist, as the dosage and need for use may vary depending on the individual's physiological parameters and training intensity.

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Recovery products from MansProteins.lv:

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