The Goal: Reduce lactic acid buildup in the muscles, rebalance electrolytes to prevent dehydration and fatigue, and promote tendon and ligament repair.
The Time: 30-minute session.
The Plan: Up to 3 times per week while recovering from intense physical exercise.
The Goods: Vitamin C, Glutamine, Arginine, Leucine, L-isoleucine, Valine, Taurine, Magnesium Sulfate Heptahydrate, Selenium, B1, B2, B3, B6, and B12.
The Science: You work out in order to recover. It’s after a workout is finished that your body does its biggest job – adapting to the healthy stress of exercise by making metabolic changes over time as improved performance and increased lean muscle mass. Amino acids are nutrients that build cells, support muscles, decrease fat synthesis, improve redox state and promote energy production are essential for post-workout recovery. But the body only produces 11 of the 20 amino acids it needs.
The Deal: Vitamin C metabolizes carbohydrates for fuel and protects the body from exercise-induced oxidative stress, speeds recovery, aids in the growth and repair of all body tissues, and protects the immune system. Glutamine speeds recovery, repairs muscles, stimulates tissue repair, and boosts the immune system. Arginine increases blood flow, increasing the amount of nutrients that can be delivered to the muscles to help recovery; assists protein synthesis, which is when muscle tissue is repaired; and supports recovery by counteracting the catabolic effect and muscle breakdown associated with intense exercise. The Branched chain amino acids ("BCAA's"), leucine, isoleucine and valine, increase protein synthesis, prevent protein breakdown and speed recovery. Leucine supports muscle growth by stimulating muscle protein synthesis. L-isoleucine repairs, heals, and grows damaged muscle tissue, and reduces recovery time after workouts. Valine stimulates protein synthesis directly in muscle tissue, and is one of the body’s most important “fuels” used in the building of lean muscle tissue and the enhancement of muscle “reaction”. Taurine reduces muscle damage and accelerates recovery. Magnesium not only relaxes muscles and speeds up recovery, it also improves muscle function, prevents cramping, maintains electrolyte balance, boosts energy and reduces fatigue. Selenium increases repair and recovery of cells and muscles and buffers the oxidative stress of strenuous exercise. Vitamins B1, B2, B3, B5 and B6, increase energy, build and repair muscles, and convert proteins and sugars into energy for cellular repair. B12 aids in forming red blood cells, converts food into energy, and ensures that the brain and muscles communicate efficiently.