In Food and Supplements that Boost Recovery: Part 1, we covered some serious ground! Start with Part 1. In Part 2, we’ll look at DOMS and review the best 5% supplements you should use to help you recover. 

Omega Fatty Acids And DOMS

Omega fatty acids are important for several reasons. One reason is that they help reduce inflammation. Usually, the micro-damage caused by intense training, especially if you’re emphasizing eccentric contractions, leads to DOMS (delayed onset muscle soreness). This is the soreness that hits you a day (or 2) after your workout. 

A couple of points about DOMS. First, soreness in and of itself doesn’t mean you had a great workout. It just means you did something your body isn’t used to. Second, you can still train if your muscles are sore. Still, a well-designed split routine allows adequate recovery between specific muscle groups, so DOMS subsides before your next session.

5% Nutrition Supplements For Recovery

Real Carbs/Real Carbs Rice

Of course, both these exceptional products consist of real food sources of carbs. For example, Real Carbs combines low glycemic carbs such as sweet potato, yams, and oats. Real Carbs Rice uses, you guessed it, mainly brown rice powder. Plus, it comes in chocolate flavor and tastes like the cocoa crispy cereal Rich loved. 

Real Carbs + Protein

We talked about this fantastic product in Part 1. Along with protein sources that are naturally high in leucine, there are low-glycemic oats and brown rice for carbs. All of our Real Carb powders are ideal before and after a workout. 

Shake Time

As mentioned in Part 1, this outstanding protein powder uses real food protein sources that are naturally high in leucine. With 25g of fast and medium digesting protein, Shake Time promotes an extended positive metabolic environment that’s critical for proper recovery.

Egg White Crystals

The great thing about our classic Egg White Crystals is that, besides the 20g of egg white protein, you can cook with them! Make an omelet or scrambled eggs. Got a recipe that calls for eggs? Use Egg White Crystals!

Snack Time 

Have you ever been at work or school, and found yourself unable to make it to a meal? If recovery is a priority, that’s a big problem. One answer is to take a couple of Snack Time packets with you. Available in chocolate peanut butter or peanut butter, these delicious squeeze packs give you 14 or 15 grams of egg protein, depending on flavor (Peanut Butter contains 15g, Chocolate Peanut Butter contains 14g). They’re easy to carry with you, easy to use, and taste delicious.

All Day You May

Ah, the legend itself! All Day You May set a new standard from the moment it came out. From its leucine-heavy 10:1:1 6-gram BCAA blend to its EAA and CEAA blends, this is the most innovative amino powder on the market. There’s also HICA, lactic acid buffers, joint support, and liver support ingredients. 

Core L-Glutamine 5000

Glutamine is a conditionally essential amino acid that makes up 61% of skeletal muscle tissue. The body’s demand for glutamine increases during intense exercise and other times of stress. It’s involved in protein synthesis, helps prevent muscle protein breakdown, and supports recovery. Glutamine also consists of 19% nitrogen, a component of protein. In fact, it’s a primary transporter of nitrogen to your muscles. Finally, glutamine significantly affects BCAA metabolism and immune system function. (5, 6, 7, 8, 9)

Drink Sleep Grow

A big part of recovery happens when you sleep. Needless to say, a good night’s sleep is very important. The restorative properties of sleep simply cannot be overstated. Drink Sleep Grow has you covered. It also has the exciting concept of protein synthesis covered with the revolutionary Active TR™ L-Leucine. Time-released leucine - that says it all!

Recap

Getting the most out of your recovery leads to greater results. Once you’ve had your 5% post-workout shake and left the gym, it’s time to get some rest and eat. Then, get some sleep - don’t forget Drink Sleep Grow! Remember, recovery is when growth happens, so make the most of it with real food and 5% Nutrition!

References: 

1. Hall, J C et al.; “Glutamine.”; The British journal of surgery vol. 83,3 (1996): 305-12. doi:10.1002/bjs.1800830306; https://pubmed.ncbi.nlm.nih.gov/8665180/
2. Candow, D G et al.; “Effect of glutamine supplementation combined with resistance training in young adults.” European journal of applied physiology vol. 86,2 (2001): 142-9. doi:10.1007/s00421-001-0523-y; https://pubmed.ncbi.nlm.nih.gov/11822473/
3. Legault, Zachary et al.; “The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise.”; International journal of sport nutrition and exercise metabolism vol. 25,5 (2015): 417-26. doi:10.1123/ijsnem.2014-0209; https://pubmed.ncbi.nlm.nih.gov/25811544/
4. Street, B. et al.; “Glutamine Supplementation in Recovery From Eccentric Exercise Attenuates Strength Loss and Muscle Soreness”; Journal of Exercise & Fitness; vol. 9,2 (2011): 116-122; https://www.sciencedirect.com/science/article/pii/S1728869X12600070
5. Calder, P C, and P Yaqoob.; “Glutamine and the immune system.”; Amino acids vol. 17,3 (1999): 227-41. doi:10.1007/BF01366922; https://pubmed.ncbi.nlm.nih.gov/10582122/