The Ultimate Recuperation and Recovery Supplements

The Ultimate Recuperation and Recovery Supplements

The reason cited by these researchers is that the body machinery necessary for rebuilding and replenishing energy stores and repairing damaged muscle becomes over-whelmed. The most researched supplements to date that have found positive effects on muscle recuperation is HMB, Whey Protein, and carbohydrates. HMB (Beta-hydroxy-beta-methylbutyrate) is a natural substance produced by the body when the amino acid leucine is broken down; thus, it’s a metabolite of leucine. Researchers have found that HMB has many beneficial effects, including better results from intense exercise. The list of HMB clinical studies is continually growing. Currently there are about 11 human clinical studies completed, many of which have been published as peer-reviewed papers, and there are still more ongoing studies with HMB. Only creatine has more studies published than HMB. One such study involved a group of 41 men between the ages of 19 and 29. The men were randomly divided into three groups. One group received 3 daily grams of HMB. Another received half that; 1.5 grams. A third group (the control) received a placebo containing no HMB. All three groups were put on an intense weight training program. The study reported that the group receiving 1.5 daily grams of HMB gained an average of 50% more muscle mass than those receiving the placebo and the group receiving 3 grams of HMB gained an average of 67% more muscle than the placebo-taking control group. Whey isolate is essential for recuperation because in the isolate form it is easily digested and reaches the muscles faster than a regular whey protein.

After a workout when the muscle is in a catabolic state (muscle breakdown), drinking whey isolate will immediately reverse this and the muscles will be in an anabolic state (muscle building). This will spark recovery and lead to lean muscle growth.

The main reason to consume carbs post-workout is to replenish the muscle glycogen that you burned during your workout. As you train, your main fuel source is muscle glycogen. Glycogen is the storage form of glucose. It is composed of long strings of glucose molecules with numerous branches.

The research on glycogen usage during resistance training shows that workouts consisting of anywhere from 6-20 sets and lasting roughly 15-30 minutes in length deplete muscle glycogen levels by about 30-40 percent. The use high-intensity training techniques like cardio acceleration and Tabata, they’ll deplete your muscle glycogen levels by a good 60-75 percent.

So researchers wanted to examine, what happens if you combined all three supplements after a brutal workout! Researchers evaluated whether a combination of whey protein (WP), calcium beta-hydroxy-beta-methylbutyrate (HMB), and carbohydrate exert additive effects on recovery from highly demanding resistance exercise. Thirteen resistance-trained men completed a double-blinded, counterbalanced, within-group study. Subjects ingested either whey protein, HMB, and slow-release carbohydrate or whey protein alone twice daily for 2 weeks prior to, during, and for 2 days following 3 consecutive days of intense resistance exercise. The workout sequence included heavy resistance exercise (day 1) and metabolic resistance exercise (days 2 and 3). The subjects performed no physical activity during day 4 (+24 hours) and day 5 (+48 hours), where recovery testing was performed. Before, during, and following the 3 workouts, treatment outcomes were evaluated using blood-based muscle damage markers and hormones, perceptual measures of muscle soreness, and counter-movement jump performance. Muscle markers of damage such creatine kinase was lower for the whey protein, HMB, and slow-release carbohydrate treatment on day 2, day 4, and day 5. Interleukin-6, a marker of inflammation was also lower for the whey protein, HMB, and slow-release carbohydrate treatment on day 4 and day 5 . Muscle soreness was lower for whey protein, HMB, and slow-release carbohydrate treatment on day 4. Vertical jump power was higher for the whey protein, HMB, and slow-release carbohydrate treatment on day 4 and day 5.

These findings suggest that during times of intense conditioning, the recovery benefits of whey protein are enhanced with the addition of HMB and a slow-release carbohydrate. The researchers observed reductions in markers of muscle damage and improved athletic performance. The combination of the three supplements combined had a greater impact than whey protein alone, so if you are looking for the most comprehensive recovery stack to date, its HMB, whey protein, and slow release carbohydrates.

Kraemer WJ, Hooper DR, Szivak TK, Kupchak BR, Dunn-Lewis C, Comstock BA, Flanagan SD, Looney DP, Sterczala AJ, DuPont WH, Pryor JL, Luk HY, Maladoungdock J, McDermott D, Volek JS, Maresh CM. The Addition of Beta-hydroxy-beta-methylbutyrate and Isomaltulose to Whey Protein Improves Recovery from Highly Demanding Resistance Exercise. J Am Coll Nutr. 2015 Mar-Apr;34(2):91-9.