Muscle and joint support in a bottle
All fitness enthusiasts agree on one thing - supplements are highly beneficial for your workout routine.
Over time, taking muscle and joint supplements became a must, since they provide the body with that little extra help you need to achieve your goals.
Whether you want to work out harder, recover faster, or support your joints, you'll find a variety of supplements that help you do just that.
L-carnitine is a naturally occurring amino acid derivative that's often taken as a supplement.
When taken correctly, L-carnitine can boost both your training and your physique.
What are the benefits of l-carnitine?
L-carnitine and sports performance
L-carnitine supplements increase blood flow and nitric oxide production, helping delay discomfort and reduce fatigue.
L-carnitine also decreases muscle soreness, improves muscle recovery and increases oxygen supply to your muscles.
In a number of studies, L-carnitine doses of just 1 to 2 grams per day were shown to significantly reduce muscle damage from strenuous exercise, and improved recovery to exercise.
Another unique trait of this ingredient is that it gives a more “natural bulk look”. In translation, it helps your body grow muscle with a minimal amount of body fat.
L-carnitine and joint support
Recently studies have found l-carnitine to be effective in management of osteoarthritis.
In an attempt to find new ways to decrease inflammation and consequently relieve symptoms of osteoarthritis, L-carnitine supplements were found to guard against oxidative damage and pain in the joints.
Dosage per day
The standard dose of L-carnitine is 500 to 2000 mg per day.
One of the best times to take L-carnitine is post-workout, but you can take it with any other high-carbohydrate, high-protein meal throughout the day.
Hydrolyzed collagen peptides
Collagen is the largest and most abundant protein in the body. It forms the connective tissue in your skin, hair, nails, bones, and joints.
That’s where hydrolyzed collagen peptides come in. This trendy supplement is an easy way to add more collagen to your diet.
What are the benefits of hydrolyzed collagen peptides?
Hydrolyzed collagen peptides and joint support
Hydrolyzed collagen peptides decrease joint pain and makes your joints more flexible, which is a big deal if your preferred form of exercise is tough on your joints.
It is also important for athletes because it promotes faster recovery. Your body uses collagen to build everything from connective tissue to tendons, so having those amino acids more readily available can boost your sports performance.
Research has found that using hydrolyzed collagen peptide supplements promotes joint health and helps to reduce joint pain.
In one study, 73 athletes who consumed 10 grams of collagen daily for 24 weeks experienced a significant decrease in joint pain while walking and at rest compared to a group that did not take it.
Hydrolyzed collagen peptides and increased muscle mass
There is evidence that using collagen supplements helps to increase muscle mass.
A small study of 53 men revealed the positive effects of taking collagen supplements when exercising. The participants study took 15 grams of collagen or a placebo pill per day.
The participants engaged in regular exercise for 12 weeks. At the end of this period, those who took the collagen supplements showed an increase in muscle mass and strength that was significantly more pronounced than in those taking the placebo pill.
The researchers theorized that collagen helped stimulate the production of the proteins responsible for muscle growth.
Dosage per day
Studies recommend that you should start with a dosage of 8 to 12 grams daily.
Protein supplements provide high-quality protein in a concentrated, convenient form. This is particularly important for athletes, bodybuilders and people who need to gain muscle mass and strength.
Protein powders are concentrated sources of protein from animal or plant foods, such as dairy, eggs, rice or peas.
Although all protein powders provide a concentrated source of protein, certain types may be more effective at giving your body what it needs.
Protein and muscle recovery
Research has consistently confirmed whey proteins ability to promote the best muscle mass and recovery.
Whey protein comes from milk. Whey digests quickly and is rich in branched-chain amino acids (BCAAs).
Leucine, one of these BCAAs, plays a major role in promoting muscle growth and recovery after resistance and endurance exercise.
When amino acids are digested and absorbed into your bloodstream, they become available for muscle protein synthesis, or the creation of new muscle.
Studies show that whey protein helps to build and maintain muscle mass, assist athletes with recovery from heavy exercise and increases muscle strength in response to strength training.
Protein and joint support
In one study scientists found that six weeks of whey protein supplementation was enough to reduce joint pain and joint damage from osteoarthritis.
Dosage per day
A commonly recommended dosage is 1 to 2 scoops (around 25 to 50 grams) per day, usually after workouts.
Whey protein has been shown to be particularly effective at increasing muscle growth when consumed right before, after or during a workout. Muscle protein synthesis is usually maximized in the time period after training.
The bottom line
One important benefit of exercise is gaining muscle and strength and mobility.
Having a healthy amount of muscle and having healthy joints allows to you to perform your best during exercise and to recover faster.
L-cartinine, hydrolyzed collagen peptides and protein supplements are the most effective choices for muscle gain and the best ingredients to promote joint health.