Muscle Recovery Tools and Muscle Recovery Supplements for Athletes
Muscle recovery after exercise is very crucial for the body. After exercise, tiny tears and inflammation may appear in the muscles. Without adequate recovery time, muscle damage can build up and lead to more severe injuries. So, we will cover tools and supplements that help our bodies recover better, find a way to speed up recovery.
Common muscle recovery tools
Fascia Gun
This is an electric massager that is popular with many well-known athletes. Their wide variety penetrates deep into the muscles through high-speed vibration or percussive action, relieving aches and pains and relaxing tension, and is particularly suitable for muscle recovery after exercise. The fascia massage gun is equipped with several different massage heads that can effectively target the characteristics of different muscle areas. Whether it's a sore large muscle group or a small muscle nodule, the massage gun can handle it well.
In addition, the fascia gun is very easy to use, just turn it on and move it slowly over the muscle groups. The intensity of vibration can be adjusted to meet different massage needs according to personal comfort.
Massage Ball
This is a small, hard, spherical massage tool, some of which add bumps to the surface. It is rolled to relax deep muscles and relieve small muscle aches and pains. It focuses on muscle tension in the back, shoulders and soles of the feet. To use it, in addition to rolling the ball on a body part, you can also place the ball on the ground and use your body weight to roll and massage the target area. Adjust the angle and intensity according to your personal needs.
Foam Roller
This type of massage tool is usually made of hard foam in the shape of a long strip or cylinder. Similar to a massage ball, it reduces muscle stiffness by rolling. However, it has a larger contact area and is more suitable for massaging large muscle groups such as thighs, back and shoulders.
Foot Massager
It is designed for feet and massages the reflex zones on the bottom of the feet by rotating and rolling to relieve fatigue and promote blood circulation. This tool is especially suitable for those who stand or move for a long time and sedentary office workers.
Gua Sha Tool
Gua Sha is a traditional Chinese massage method that promotes blood circulation and speeds up muscle repair by scraping the surface of the skin. Gua Sha tools can help people accomplish this treatment faster and more easily. Common gua sha tools include plastic gua sha tool, jade gua sha tool, or gua sha roller.
Common Muscle Recovery Supplements
Not only can we help with muscle recovery through physical therapy, but we can also increase the efficiency of muscle recovery by increasing the intake of nutrients and elements that the body needs.
Protein
Protein is the foundation for muscle repair and growth, so supplementing with protein after exercise can help with muscle recovery and regeneration. Common protein supplements include whey protein, casein protein, and soy protein. Among them, whey protein is more popular, which is a high-quality source of protein and is absorbed quickly by the body.
Branched Chain Amino Acids (BCAA)
BCAA are essential amino acids that provide substrates for the anabolic (muscle building) process, preventing muscle damage and fatigue. According to studies from a university, supplementation with 0.087 - 0.22 grams of BCAA per kilogram of body weight per day for at least eight days can produce positive results.
Creatine
Creatine is a naturally occurring compound that increases hydration within muscle cells and improves energy supply, thereby promoting muscle recovery and growth.
Glutamine
Glutamine is one of the most abundant amino acids in the body and helps with muscle recovery, immune system support and reducing muscle fatigue after exercise. If you decide to take a supplement, it's best to start with a smaller dose, such as about 3- 5 grams per day.
Electrolyte
After strenuous exercise, the body loses large amounts of electrolytes (such as sodium, potassium, calcium and magnesium), minerals that are essential for muscle function and water balance. Supplementation with these elements can help restore electrolyte balance, reduce muscle cramps and fatigue, and speed recovery. According to a scientific study, the minimum requirement is about 1,600 to 2,000 mg per day.
However, it is important to note that the amount of intake of these elements varies depending on individual needs. You should read the product's instructions as well as get advice from a medical professional before taking it, and adjust it according to the details of the body.
ABEGET is always on the way to exploring the science of getting muscles to recover better. We expect that these suggestions will be useful to athletes and continue to be helpful to you in the future!
