What Is Muscle Fatigue
Muscle fatigue occurs after repetitive movements. As muscle fatigue grows, you start to feel weaker. Muscle fatigue usually follows after strenuous activity or exercise, but it can also present itself as a symptom of other health conditions.
Muscle fatigue can leave you short of breath and you may be in pain with muscle soreness, twitching, and cramps. Your feet and calves might cramp. You may find that you have a weak grip as well.
What About Other Ways To Build Muscle
Vitamins arent a one-way ticket to Swole City. You can turbo-charge your muscle growth by incorporating these tips into your regimen:
- A well-balanced diet. Theres no magic muscle-building food, but a healthy diet helps set the stage for future flexes. Your body runs best on a diverse array of whole foods meats, veggies, fruits, healthy fats, and whole grains.
- Higher protein intake. Protein helps build and maintain muscle tissue. Nosh on protein-stuffed snacks an hour before *and* after your weightlifting workouts.
- Proper hydration. Water is life. The American College of Sports Medicine recommends drinking 16 to 20 ounces of liquid before each workout.
- Heavy lifting. Heres what youve been weight-ing for! Theres nothing like lifting to pump up your muscles.
- Isolation exercises. Targeting one muscle group at a time can help you maximize gains where you want em most. Think pull-ups for your lats and walking lunges for your glutes.
Supplements For Exercise And Training Recovery
1. Probiotics
Probiotics supply the gut with healthy flora necessary for digestion, absorption, elimination and immune function. If your gut or digestion isnt operating properly you won’t recover properly either, thus slowing the repair of muscle and tissue leading to more inflammation. A healthy target dose for daily health maintenance is between 20 and 50 billion CFUs. While we dont always recommend the same probiotic to everyone and your naturopathic doctor will help find what works best for you heres one we love .
2. Omega-3 Fish Oil
Most known for its anti-inflammatory properties, it is also essential for hormone synthesis and improves bone repair while reducing muscle soreness. I aim for 3-5g daily to maximize the benefits. As with probiotics, your naturopathic doctor will dial in what works best for you when it comes to fish oil, but heres one thats a great start if youre not already taking one.
3. BCAA’s
BCAAs can help you get back to the gym more quickly, especially after a heavy workout day. BCAAs are very well known in the exercise world for enhancing muscle protein synthesis and preventing delayed-onset muscle soreness . Studies have also shown that BCAAs are energizing and aid in weight loss. I love using Designs for Health BCAA powder with glutamine because I can simply add it to my water bottle and the zesty orange flavor is a refreshing alternative to plain water.
4. Protein
5. CoQ10
6. Glutamine
7. Curcumin
8. L-arginine
Also Check: What Can You Do For Chronic Fatigue Syndrome
Natural Supplements To Consider
1. Turmeric
A plant from the ginger family, turmeric is often used in South Asian cuisine, such as curry. It contains curcumin, the key ingredient that can help decrease inflammation. To be effective as either a supplement or food and not simply metabolized and excreted turmeric should be absorbed with fatty oils, such as avocado or olive oil, and black pepper, which most supplements contain.
I recommend making turmeric a part of your daily diet for three to six months to gauge any benefits. Turmeric supplements can be expensive, and inflammation can be treated in other ways. So, if your pain hasnt decreased after this amount of time, we can try something else
2. Cherry juice extract
Anthocyanin supplies both the red coloring and anti-inflammatory benefits in cherries and other red fruits and vegetables. Most of my patients who say cherry juice helps relieve their pain drink about one glass a day, but you can eat a handful of cherries daily or take supplements that contain the pure juice extract cherries are high in anthocyanin. However, because of its high sugar content, I do not recommend cherry juice for diabetic patients.
3. Omega-3 fatty acids
Most patients I see have taken these supplements before without good results. For better absorption I recommend incorporating omega-3s into your diet through foods such as tuna, salmon, sardines, tofu, walnuts, and flaxseeds.
4. Collagen
5. Chondroitin and glucosamine
6. Boswellia
7. Cannabidiol oil
Vitamins That Aid Muscle Recovery
Recommended Reading: How To Combat Menstrual Fatigue
These Are The 10 Most Important Vitamins For Muscles
Have you been working hard at the gym in an effort to achieve muscle gain? Thats a great first step in your fitness journey, but you also have to focus on both muscle recovery and feeding your body the supplements it needs in order to keep improving. Working outand doing it rightwill no doubt contribute to your overall health and wellbeing.
Regardless of if youre new to lifting or an advanced lifter, the one thing you should know is this: The key to a strong, healthy lean body is nutrition.
All the worlds most famous bodybuilders agree that bodybuilding doesnt happen only in the gym it also happens in the kitchen. And theres a two-fold reason for that: One, your body needs supplements to function at its very best, and twonot even the worlds best workout plan can fix the damage that is caused from a poor diet and bad eating.
Ideally, we would be able to get all the nutrients we need from the food we eat, but unfortunately, thats not the case for most of us. Over 70 percent of the typical American diet is comprised of processed foods, so getting what we need from our food is harder and harder. In fact, according to the Centers for Disease Control & Prevention, Most people vitamin B6, iron, and vitamin D deficiencies. You can learn more about what your body needs here.
So why are vitamins for muscles important and how do you include them in your diet? Lets learn more:
Golden Barrel Blackstrap Molasses
This supplement is effective for treating leg cramps because it is high in magnesium. Magnesium deficiency has been found to be a common cause of muscle cramping.
Molasses also contains chromium which absorbs insulin better increasing the absorption rate of calcium ions by the cells, which reduces muscle cramping.
How Does It Work?
Magnesium deficiency has been found to be a common cause of muscle cramping. When the body lacks magnesium it cannot pump calcium ions back into cells as efficiently, causing them to build up within the body.
A survey was conducted which found that people who consume more than the RDA of magnesium each day are 30% less likely to suffer from muscle cramps or spasms.
Pros
- Magnesium has been found to be effective for preventing muscle spasms which can cause leg cramps.
- Calcium ions absorbed by the body are essential for sleep quality and quantity, so getting more sleep means you recover faster from training sessions making it less likely to experience muscle cramping.
Cons
- May have a laxative effect if taken at too high of a dosage.
Dosage/Ingestion Method
Start with 1-2 tsp of blackstrap molasses + 1-2 squares of dark chocolate.
You May Like: Do Brain Tumors Cause Fatigue
Make Good Nutrition A Priority
In the end, exercise goes hand in hand with smart and thoughtful nutrition and supplementation. Dont waste your efforts or stop your gains by neglecting your vitamin and nutrient intake!
Eat clean, whole, colorful foods, drink lots of water, and give your body that extra edge by taking professional-grade supplements. From protein supplements to amino acids, our online store provides everything you need to stay fit and healthy and optimize your workouts. As always, to ensure youre providing your body with the nutrients it needs, be sure to consult with your healthcare practitioner or BodyLogicMD-affiliated practitioner before starting a new supplement regimen.
What Is The Significance Of Vitamins
Vitamins are essential for keeping your bodys health and functioning correctly throughout the day. On average, we obtain many vitamins from food, however deficiency is not uncommon.
In that case, there are numerous solutions available to assist you in combating fatigue and tiredness, with some options being derived from supplements. Many supplements include a variety of nutrients that are designed to help assist you through the day. So, weve handpicked a variety of our favorite supplements that may help promote energy levels:
Read Also: Congestive Heart Failure And Fatigue
The Top 15 Supplements For Natural Ms Treatment
In a recent podcast, I made the case for natural treatment of multiple sclerosis with diet, supplements, and other innovative therapies. My experience while treating MS patients for over thirty years has convinced me that while drugs have limited benefits , natural therapies have a dramatic impact on the course of MS.
Before we get to supplements, lets talk diet. MS is actually the subject of the longest clinical trial of a dietary intervention to treat a medical condition. Beginning in 1949, Dr. Roy Swank treated a group of MS patients with a modified low-fat diet. Whole milk, cheese, butter, margarine and all sources of trans-fats were prohibited. The diet was supplemented with one tablespoon of cod liver oil per day, and participants were encouraged to consume fish three times per week.
After 34 years of follow-upunprecedented in nutritional sciencethere were dramatic reductions in disability compared to a control group on an indiscriminate diet. Fifteen patients adhered to the diet for 50 years thirteen remained active and free of limitations, while only two needed assistance to walk.
She recently obtained a seven-figure grant to undertake a comparative study of the Swank Diet vs. the Wahls Protocol for MS patients at the University of Iowa. My personal preference is for the Paleo Diet that Ive been using with good results for many years with my MS patients.
When it comes to supplements, here are the ones with the most scientific mojo:
Best Vitamins For Muscle Fatigue
| Health
Sticking to your workout plan is normally the most difficult step in achieving your goals. But once you find the time, set goals, and create a training plan, you have to be careful not to fall into muscle fatigue. It will prevent you from continuing your workout, and then postponing all set plans and goals.
But to prevent this, other than adequate recovery in the form of sleep and proper nutrition, I advise you to start taking vitamins that will contribute to recovery and reduce the risk of chronic muscle fatigue.
Dont Miss: Does Strep Throat Cause Fatigue
Recommended Reading: Best Medication For Ms Fatigue
Natural Supplements That Might Relieve Back Joint And Muscle Pain
Pain in your back, joints, and muscles musculoskeletal pain is caused by a range of lifestyle and genetic factors. Treatments for that pain must be personalized for every patient, based on your level of inflammation, how you experience pain, other health conditions, and current medications.
Creating personalized treatment plans can be simultaneously the most rewarding and challenging aspect of my physical medicine and rehabilitation practice. Several natural, medicinal, and procedural pain treatments are available, and patients respond differently to all of them.
In the U.S., musculoskeletal pain management is beginning to incorporate more Eastern and Ayurvedic medicine, which focus on natural mind and body treatments using exercise, foods, or herbs, as a complement to Western medicine, which treats physical symptoms with medication or surgery.
While anti-inflammatory drugs such as ibuprofen or naproxen can be effective for acute pain, long-term use can cause harmful side effects, including kidney and gastrointestinal damage. Some natural supplements can be highly effective for certain conditions, and some have fewer side effects. However, not all supplements are effective or safe for everyone.
Tart Cherry Juice Concentrate
This supplement is gaining an increasing amount of attention for its muscle-recovery abilities. A 2010 study carried out on recreational runners who were given either tart cherry juice concentrate or a placebo for five days before running a marathon, then again on the day of the race, and for another 48 hours afterwards found that the runners given the cherry juice had less damaged muscles immediately after the race, had lower levels of inflammation and recovered muscle strength quicker.1
The naturally high levels antioxidants, anthocyanins and flavonoids are thought to provide these potent anti-inflammatory effects and the juice has a higher concentration of these nutrients than whole cherries.
What is it that packs such a muscle-recovery punch? A concentrated amount of natural anti-inflammatory nutrients including anthocyanins, antioxidants and flavonoids. The cherries also contain melatonin and have been shown to help improve the quality of sleep.
Recommended Reading: Red Anti Fatigue Kitchen Mat
Cramping Your Recovery Style
I cant think of any supplements that really hamper your recovery just huge wastes of money. Some good examples of glutamine , HMB , and expensive super-formulas
Honestly, I dont believe or have reason to believe that any supplements really inhibit recovery. Sure, Arachidonic Acid will increase DOMS, and stimulants will maybe make you strung out, but these are not negatives I think outweigh the products benefits. For instance, consider the recent study that cites caffeines ability to actually CUT Delayed Onset Muscle Soreness.
Dont Count Out Creams
I tell all my patients to approach their pain with a toolbox of options, depending on the type and location. Sometimes, alternating ice and heat is effective. For other ailments, medication is best. Topical pain-relief creams can be another great option.
For example, capsaicin cream, made from hot chili peppers, can significantly reduce joint pain. It decreases levels of substance P in your body, a natural chemical secreted by nerves and inflammatory cells that sends pain signals to your brain. The benefits of capsaicin cream have been studied extensively, showing a 50% reduction in pain after regular use.
Because creams are not systemically absorbed like oral supplements, only a small amount of the substance enters your body. This is especially beneficial to patients who experience side effects from certain supplements. Consistent use is key to reducing pain with creams over the long term theyre not an immediate fix.
Read Also: Lower Back Pain Nausea Fatigue Dizziness
Warning: Contaminated Supplements Are Common
Contaminated supplements are a thing.6 The problem is so serious that its responsible for a huge rise in supplement-related calls to poison centers.7 In 2018 the Clean Label Project found 64 percent of a popular supplement category had detectable levels of arsenic, a third tested positive for lead, 17% had cadmium, and more and worse.
One major pharmacy is now testing products themselves to protect their customers . A huge and totally unregulated industry is selling to legions of credulous people who are knee-jerk cynical about Big Pharma but never question the scruples of supplement sellers. What could possibly go wrong? Poisoning thats what!
Adulteration is another major concern: shady supplement makers spike their products with actual drugs to win fans in shocking numbers.8910 Who needs placebo when your customers can swear by your product because it has actual pharmaceutical effects?
Dr William Osler once said, One of the first duties of the physician is to educate the masses not to take medicine. This sage advice coupled with the adage first, do no harm seems appropriate when discussing the use of dietary supplements with our patients and athletes due to their limited efficacy and known safety risks.
Unicorn horn velvet! Made with red unicorn meat
So anabolic its illegal in 9 countries. From a parody of the hyperbolic claims that are all-too common in the supplement industry, by NutraPlanet.com .
Read Also: Home Remedies For Fatigue And Weakness
Massage Your Sore Muscles
A hard-hitting workout requires you to rest hard too, and an excellent way to do so is to massage your sore muscles. It helps you relax and go on with your day without feeling muscle pain.
However, with the cost of massage appointments, youre probably not in the mood to go after your gym session. The best thing you can do instead is to self-massage with the Hydragun.
The Hydragunis a premium massage gun designed to be quick, quiet, and powerful. Plus, its light enough to be carried anywhere. With just one massage gun, you can relax the way you want without any hassle.
Don’t Miss: Can You Have Chronic Fatigue Syndrome And Narcolepsy
