references
American College of Sports Medicine: "Delayed Onset Muscle Soreness (DOMS)"
Mayo Clinic: "Debunking the top 10 workout myths"
American Council on Exercise: "9 Things to Know About How the Body Uses Protein to Repair Muscle Tissue"
Journal of the International Society for Sports Nutrition: "International Society of Sports Nutrition Position Stand: protein and exercise"
Journal of Sports Medicine and Physical Fitness: "Intake of whey isolate supplement and muscle mass gains in young healthy adults when combined with resistance training: a blinded randomized clinical trial (pilot study)"
Mayo Clinic: "Creatine"
Journal of the International Society of Sports Nutrition: "Creatine supplementation with specific view to exercise/sports performance: an update"
Cleveland Clinic: "Creatine and Creatine Supplements"
Translational Journal of the ACSM: "Magnesium and Vitamin D Supplementation on Exercise Performance"
Office of Dietary Supplements: "Magnesium"
Food Science and Nutrition: "Effect of omega‐3 fatty acids supplementation on indirect blood markers of exercise‐induced muscle damage: Systematic review and meta‐analysis of randomized controlled trials"
NASM: "THE IMPORTANCE OF SLEEP AND RECOVERY"
ACE: "8 Reasons to Take a Rest Day"
Journal of Human Kinetics: "Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers"
ACE: "6 Benefits of Using Foam Rollers"
Chilean Medical Journal: Effects of Creatine on Renal Function
Harvard Health Publishing: The hidden dangers of protein powder
Mayo Clinic: Fish Oil
Getting the right nutrients after exercise may help reduce muscle soreness.
Image Credit: iprogressman/iStock/GettyImages
Image Credit: iprogressman/iStock/GettyImages
- Protein Powder
- Creatine
- Magnesium
- Omega-3s
- Before You Buy
- Other Strategies
Supplements can have a real allure, with marketing that’s full of bold claims and promises. But, it’s important that you don’t neglect the essential building blocks of a healthy eating plan in favor of a handful of pills. “Without adequate calories, carbohydrates, protein and hydration, your body will have a very difficult time recovering properly,” Asche says. And, when it comes to these essential nutrients, food sources are your best bet, according to the Mayo Clinic.
“Without adequate calories, carbohydrates, protein and hydration, your body will have a very difficult time recovering properly,” Asche says.
And, when it comes to these essential nutrients, food sources are your best bet, according to the Mayo Clinic.
While protein powder is generally considered safe, many have added sugar, calories and even toxic chemicals in them, according to Harvard Health Publishing. Just as well, some may cause digestive symptoms due to allergens like lactose. Be sure to check your product labels for ingredients and additives you are avoiding.
Be sure to check your product labels for ingredients and additives you are avoiding.
Creatine supplements are considered safe for most people and do not cause renal disease. That said, people who already have renal disease or impaired kidney function should not use creatine, per May 2019 research in the Chilean Medical Journal.
While most Americans don’t get enough in their diets, it’s possible to take too much magnesium from supplements, according to the Mayo Clinic. In high doses, magnesium can cause nausea, abdominal cramps and diarrhea. Always check with your doctor before adding supplements to your routine.
In high doses, magnesium can cause nausea, abdominal cramps and diarrhea. Always check with your doctor before adding supplements to your routine.
Fish oil supplements are generally considered safe, according to the Mayo Clinic. That said, they can cause side effects including:
Bad breath Heartburn Nausea Diarrhea Rash
High doses of fish oil from supplements can also increase the risk of bleeding and stroke, although rare, per the Mayo Clinic. Fish oil may interact with anticoagulant and antiplatelet drugs, blood pressure drugs, contraceptive drugs and some weight loss drugs. Always check with your doctor before adding a new supplement to your routine.
- Bad breath
- Heartburn
- Nausea
- Diarrhea
- Rash
High doses of fish oil from supplements can also increase the risk of bleeding and stroke, although rare, per the Mayo Clinic. Fish oil may interact with anticoagulant and antiplatelet drugs, blood pressure drugs, contraceptive drugs and some weight loss drugs.
Always check with your doctor before adding a new supplement to your routine.
8 Amazing Products to Help You Recover After Workouts
American College of Sports Medicine: "Delayed Onset Muscle Soreness (DOMS)"
Mayo Clinic: "Debunking the top 10 workout myths"
American Council on Exercise: "9 Things to Know About How the Body Uses Protein to Repair Muscle Tissue"
Journal of the International Society for Sports Nutrition: "International Society of Sports Nutrition Position Stand: protein and exercise"
Journal of Sports Medicine and Physical Fitness: "Intake of whey isolate supplement and muscle mass gains in young healthy adults when combined with resistance training: a blinded randomized clinical trial (pilot study)"
Mayo Clinic: "Creatine"
Journal of the International Society of Sports Nutrition: "Creatine supplementation with specific view to exercise/sports performance: an update"
Cleveland Clinic: "Creatine and Creatine Supplements"
Translational Journal of the ACSM: "Magnesium and Vitamin D Supplementation on Exercise Performance"
Office of Dietary Supplements: "Magnesium"
Food Science and Nutrition: "Effect of omega‐3 fatty acids supplementation on indirect blood markers of exercise‐induced muscle damage: Systematic review and meta‐analysis of randomized controlled trials"
NASM: "THE IMPORTANCE OF SLEEP AND RECOVERY"
ACE: "8 Reasons to Take a Rest Day"
Journal of Human Kinetics: "Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers"
ACE: "6 Benefits of Using Foam Rollers"
Chilean Medical Journal: Effects of Creatine on Renal Function
Harvard Health Publishing: The hidden dangers of protein powder
Mayo Clinic: Fish Oil
