By the end of this video,
you are going to know three different supplements that you can use to improve
muscle recovery and reduce muscle soreness. Let's get into it.
[Inaudible].
So at some point in your life,
you've most likely been exposed to super sore muscles.
Maybe you just started going back to the gym,
or maybe you've gone to the gym for the first time,
or you're changing your style of workout. But for some reason, a day or two,
after you're working out your body feels like it's been hit by a truck. Now,
if you don't have your consistency completely dialed in with your exercise,
routine,
soreness can actually prevent you and hold you back from staying consistent.
It can actually prevent you from seeing results,
especially if you're just starting to get in the gym.
And so if you're looking to make sure that soreness,
isn't the thing that holds you back from seeing incredible results and staying
consistent,
then you're definitely going to want to use these three supplements to your
advantage, especially if you're just starting to adapt to the gym again.
Now with these supplements,
we're definitely going to take this a more holistic route,
but I do want to say nutrition is going to be the number one way to make sure
your body is recovering adequately.
So a lot of people usually look towards supplements as that magic cure,
but they don't realize it's in the name, right? It's a supplement.
It's something that you add on to a routine that hopefully already has some type
of structure to it. So with that being made clear,
I do want to start this video focusing on a major myth when it comes to
decreasing muscle soreness. And that's the fact that protein is the answer.
Now that may sound weird because for some people that would make sense that
protein would help, right? When you're exercising,
you're breaking down your muscles,
which is most likely contributing to your soreness.
So if you're getting adequate protein before, during after exercise,
you may not have that soreness,
but the truth is a lot of studies have been done including a study that was
contained in the journal of sports medicine that found that protein doesn't
actually have an impact on muscle soreness.
So the study showed results that high-quality and consistent data demonstrate
that there is no apparent relationship between recovery of muscle function and
ratings of muscle soreness and surrogate markers of muscle damage,
When protein supplements are consumed prior to during or after a bout of
intolerance or resistance exercise.
So we're going to get that out of the way right off the bat that may think
protein is going to be that number one supplement to help with soreness,
but there's not actually data that backs that up. And so protein,
isn't the answer, what supplements are? So, number one,
we're going to take a look at magnesium. Now,
magnesium is going to be one of the most important supplements out there.
It's responsible for over 300 processes in the body, but at the same time,
over 80% of Americans are actually deficient.
now there's a great study published in the journal of strength and conditioning
research that found that magnesium significantly reduced muscle soreness
session, reading of perceived exertion,
acute rating of perceived exertion and improved perceived recovery after using
magnesium as a supplement.
And so if you don't get any other supplements from this video,
my number one recommendation would be to use magnesium because not only is it
going to be responsible for exertion and recovery, as well as muscle soreness,
but it's also going to be responsible for a lot of other processes that could
potentially contribute to weight loss. Now,
as far as magnesium supplements out there,
there are definitely a bunch of different options.
But what I would recommend is going with BiOptimizers magnesium breakthrough.
Now with all the different types of magnesium,
all being four different processes,
BiOptimizers actually did a great job with combining seven of the most helpful
types of magnesium into one supplement.
So if you're interested in checking that product out,
definitely check the link in the description of this video,
but regardless you could really just go to any vitamin shop or GNC or any other
of these supplement stores out there.
And you're most likely to find a pretty good form of magnesium.
The second supplement that is scientifically connected to reducing
muscle soreness is going to be Omega-3s.
Now Omega-3s can come in the form of fish oil or krill oil,
but basically not only are they great for your health,
not only are they great for balancing out the level of healthy fats in your
body,
but they're also going to be really good for reducing soreness in the body.
So there is a study published in the clinical journal of sports medicine that
found that ingestion of Omega three can be effective in ameliorating
delayed onset muscle soreness induced by eccentric exercise.
So what the study found was there,
wasn't a huge difference in soreness based on 24 hours after a workout,
but there was very noticeable difference, 48 hours after.
And so as far as fish oil,
the company I would recommend is going to be Nordic naturals.
That's going to be the most reliable.
So fish oil is a little unstable to the point where if it's exposed to sunlight,
while it's in the process of being shipped out and manufactured,
it actually could cause the fish oil to go ranted and lose all of its beneficial
effects. So when you're looking for a fish oil,
just look for a company that has a very high reputation,
such as Nordic naturals.
And then the third supplement that we can use to reduce muscle soreness is
going to be turmeric. Now turmeric contains something called curcumin,
which is basically a form of anti-inflammatory.
And so there's a study published in the European journal of applied physiology
that found that oral curcumin likely reduces pain associated with delayed
onset muscle soreness,
with some evidence for enhanced recovery of muscle performance.
And so rather than go out and get this 30, 40 or $50 supplement,
we could actually just use the spices that are in our cabinet and use something
like turmeric and just put it on more of our food to allow our body to recover
faster, not experience that soreness. And those are the three supplements.
So we have the magnesium, we have the fish oil and we have the turmeric.
And if you combine that with a strategy of successfully integrating new types of
exercise,
without just going full out and trying to kill yourself on that first workout,
you could actually see a big reduction in muscle soreness,
which for a lot of people could be the difference between not staying consistent
and actually being able to succeed with their weight loss and their fitness
goals. And so my question is,
are there any supplements that you're taking right now that totally swear by it?
Do me a favor and just leave me a comment and let me know.
But as I mentioned before,
one of the best ways to maintain the health of your body and to not experience
total soreness is going to be taking a much more holistic route.
And so if you're in the position right now where you've been working on your
fitness goals, your weight loss goals,
and you're not happy with the results you see,
you're struggling to keep motivation and consistency,
make sure you go down in the description of this video.
You're going to find a link to a free course that we put out,
which basically shows how do you,
something I call EMS mastery to improve your physical health and
do it in a way that's extremely sustainable. So check that out. And of course,
if you have any other questions or looking for any other types of videos,
be sure to leave a comment. But with that being said, I appreciate you a ton.
And as always make sure you eat smart, sleep deep,
move more and be grateful for this moment. I'll see you in the next video.