Supplements For Muscle Pain
Muscle tightness and pain are usually the result of muscle breakdown from intense resistance or cardiovascular training. If muscles are not quickly supplied with the proper nutrients for recovery, then you are likely to experience delayed-onset muscle soreness. Your age, experience and fitness level all contribute to this effect, characterized by muscle tightness and pain. However, there are supplements that can reduce these symptoms better than proper diet alone.
Glutamine reduces muscle pain, tightness and soreness following your workouts, according to the Muscle & Performance article "Good News on Glutamine" by Matthew Kadey. The specific effect of glutamine is to boost immune function and healing, trigger growth hormone production and inhibit muscle protein breakdown. Take five to 10 gm following your workout and up to two more times per day, preferably once before bed.
Like glutamine, the branched-chain amino acids or BCAAs reduce delayed onset muscle soreness and pain by improving recovery and inhibiting muscle breakdown after a workout. In fact, the two supplements work even better together than they do separately, according to Muscle & Fitness, "Supplements 101" by Jim Stoppani. Due to a unique molecular structure, these amino acids are used directly as fuel in muscles, helping to avoid breakdown while you are training. Take five gm before, during and after your workouts.
Creatine creates a noticeable decrease in muscle soreness in the majority of users. By providing extra fuel and allowing muscle cells to produce energy faster and more efficiently, creatine enables them to work harder and recovery much faster. Jerry Brainum, the author of "Natural Anabolics," calls creatine the most studied and effective supplement on the market. Take five to 10 grams split between pre- and post-workout.
These special proteins, known as enzymes, catalyze reactions to enable your body to break down protein, carbohydrates and fats for assimilation. Taking a digestive enzyme with your post-workout nutrition can vastly improve your absorption of the proteins contained in this meal or shake, according to "Homemade Supplement Secrets" author Jeff Anderson. "Supplements 101" author Jim Stoppani goes further, saying that enzymes directly reduce muscle soreness, reduce swelling and accelerate healing. Take the recommended serving of a multi-enzyme product, containing protease, bromelain, pancreatic enzymes, papain, pepsin, trypsin and chymotrypsin.
High-glycemic carbohydrate powders can decrease muscle soreness and tightness experienced after a workout in several ways. They speed muscle recovery by enabling fast glycogen replenishment in muscle tissues. High-glycemic carbohydrates also trigger the release of the hormone insulin, which drives nutrients into muscle cells and has an anabolic effect on the body, according to "Optimum Anabolics" by Jeff Anderson. Take 60 to 100 gm of dextrose, maltodextrin or waxy maize immediately post-workout.
Muscle & Performance; "Good News On Glutamine"; Matthew Kadey, March 2010
Muscle & Fitness: The Ultimate Supplement Handbook; "Supplements 101"; Jim Stoppani, January 2010
"Natural Anabolics"; Jerry Brainum; 2006
"Homemade Supplement Secrets"; Jeff Anderson; 2008
"Optimum Anabolics"; Jeff Anderson; 2004