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Innovative Natural Supplements for Muscle Recovery and Sports Performance

When looking to increase sports performance or heal muscle injury and fatigue, natural supplements often do not come to mind. However, there’s more to muscle repair than protein shakes and stretching. Whether you have an injury that needs attention or are just looking to improve athletic prowess, there are many natural supplements you can add to your regimen that can improve the speed and quality of your recovery.


This fatty-acid found in fish, nuts, seeds, and other plant sources can prevent the high-levels of inflammation that are detrimental to an athlete’s muscle health and restoration. Commonly used to decrease inflammation in heart disease patients, omega-3 is composed of two fatty acids called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These molecules are broken down even further into signaling molecules that block crucial inflammation pathways within muscle, lung, and vascular cells. Incorporating 250 to 500 milligrams of omega-3’s through diet or supplements can be enough to experience increased muscle and bone repair, enhanced lung function, and improved blood flow.


Turmeric has been held in high esteem for centuries by many cultures for its superfood effects. Yet, it is less commonly known that curcumin, the active compound in turmeric, is what’s really responsible for its potent anti-inflammatory effects. Taken orally or used topically on aching muscles, curcumin has been shown to reduce swelling and muscle soreness after injury or strenuous exercise. Curcumin or turmeric can be supplemented on its own or taken in combination with other pain-relieving herbs like in Heal-n-Sooth . It is recommended to take 500 – 1,000 milligrams of curcumin daily. Just one teaspoon of fresh or ground turmeric can provide you with a whopping 200 milligrams of this inflammation stopper, making curcumin an easy and delicious supplement to use in your wellness routine.

BCCA’s (Branched Chain Amino Acids)

Protein has long been known for its ability to aid in tissue growth and repair. But, more important than tracking protein intake is tracking the branched chain amino acids the body breaks down and utilizes for protein synthesis. These muscle mass building blocks aren’t produced by the body making it essential to consume them in your diet or via a supplement. BCCA’s can be taken before or after a workout, though studies suggest after is best, or ingested on a regular basis like a daily multivitamin. Including about 20 grams of BCCA’s into your muscle recovery program is recommended for optimal tissue damage repair.


The legalization of marijuana in recent years has aided in researching and discovering the potential health benefits it contains. The cannabis plant is often broken down into two main components; tetrahydrocannabinol (THC) and cannabidiol (CBD). While THC provides the psychoactive effect most people associate with marijuana, CBD works directly on our endocannabinoid system (ECS) which regulates things like our sleep cycles, pain levels, and appetite and digestion. First tested on rats, CBD showed encouraging results in reducing nerve pain and inflammation and produced a decreased pain response to surgical incision. Human studies reflect this positive finding as well. CBD use in arthritis patients demonstrated decreased pain during movement and at rest as well as improved sleep. Standard dosage starts at 1 mg orally or topically but can be adjusted based on height, weight, and experience with CBD.


Often associated the gut health, probiotics also play a role in the healing process of muscles and connective tissue. Research is revealing the importance of maintaining healthy gut flora has on not only absorption, digestion, and elimination, but mood, immune function, and cellular repair as well. If your intestines can’t properly absorb and process the nutrients your body is taking in, then your body won’t be able to utilize them when it comes time to heal a strained or wounded muscle. Ingesting between 20 and 50 billion CFUs of a powder, liquid, or capsule probiotic can help speed your recuperation.

There has been an immense amount of research to support the positive effect many natural supplements can have on tissue repair, muscle performance and efficiency, and reducing stubborn inflammation. However, exploring what works best for your body and your athletic goals is always recommended.
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October 10, 2019 02:14 AM