Muscle fatigue and soreness are a natural part of working out and indicate that you're getting stronger. That being said, chronic fatigue symptoms can become a barrier to your fitness goals when they disrupt your workout consistency and overall progress.
The key to overcoming this hurdle lies in a well-rounded approach to fitness that includes rest, proper nutrition, and strategic supplementation.
In this article, we'll focus on the best supplements for muscle fatigue and the science behind how they help with muscle recovery.
What Causes Muscle Fatigue?
After an intense workout session, your muscles go through a recovery process that can result in feelings of muscle weakness, fatigue, and even pain.
This is caused by microscopic muscle damage to the fibers — but don't worry, it's a normal part of the strength-building process. Muscle fatigue can last from a few hours to several days, depending on your workout intensity and your body's recovery abilities.
The most common form of muscle fatigue is Delayed Onset Muscle Soreness (DOMS), which typically occurs 24–72 hours after a workout. DOMS is a sign that your muscle tissue is adapting to the stress of the exercise, which means more gains and endurance over time.
Rest is the top recommendation for sore muscles, but a good supplement regimen can support your recovery process.
What Supplements Help with Muscle Fatigue?
- B-Vitamins
- Magnesium
- Protein Supplements
- Epicatechin
- Creatine Monohydrate
- Palmitoylethanolamide (PEA)
Certain vitamins, minerals, and other natural compounds have been shown to provide significant benefits for supporting muscle soreness and protein synthesis (building muscle mass).
We're not saying you have to integrate all of these dietary supplements into your routine, but it's interesting to look at some of the most promising options and see which best fits into your lifestyle and fitness goals.
B-Vitamins
B vitamins are a group of eight water-soluble vitamins that are needed for cell metabolism, energy production, nervous system function, red blood cell formation, and muscle repair and growth.
Vitamin B6, in particular, plays a role in protein metabolism, helping the body to repair and build muscle tissues. This is especially important after workouts when the muscles need to recover and strengthen.
But to ensure you're getting an adequate intake of B vitamins, consider looking to a vitamin B Complex.
The Neurogan Health formula contains a safe blend of B-6, B-12, Thiamine, Riboflavin, Folate, Biotin, and Pantothenic Acid, with additional supportive nutrients like Vitamin C, Choline, Inositol, and PABA.
Together, these ingredients synergize to support various bodily functions critical for health and performance. The B vitamins in the complex play a pivotal role in energy metabolism, helping to convert food into usable energy, which is vital for maintaining endurance and stamina during physical activities. They also contribute to the synthesis and repair of muscle tissue, aiding in quicker recovery from workouts and reducing the incidence of muscle soreness.
Magnesium
Magnesium is essential for muscle contraction and relaxation, energy production, electrolyte balance, and oxygen intake.
It acts as a natural calcium blocker to help muscles relax, which is vital for preventing cramps and spasms, common symptoms of muscle fatigue.
There are a lot of forms of magnesium out there — each with its own benefits and drawbacks, but one of the top-rated magnesium supplements out there is Thorne Research's Calcium-Magnesium Malate.
This supplement harnesses the synergistic benefits of calcium and magnesium, packaged into a form that's designed for optimal absorption and effectiveness. Magnesium is well-known for its ability to support muscle relaxation.
It acts as a counter to calcium, which promotes muscle contraction, thus ensuring proper muscle function and helping to alleviate muscle fatigue and spasms. This makes the Calcium-Magnesium Malate supplement particularly beneficial for those engaging in regular physical activity or anyone looking to support muscle health.
Protein Supplements
Protein supplements are a staple for anyone who exercises regularly. Protein provides essential amino acids needed for muscle recovery and growth.
Intense exercise causes micro-tears in muscle fibers. Protein supplements provide the amino acids necessary for repairing these micro-tears, leading to stronger and more resilient muscle fibers.
For those seeking a clean, effective protein supplement to support muscle recovery and growth, Ritual's Daily Shake 18+ Plant-Based Protein is an excellent choice. This plant-based protein shake is designed with purity and traceability in mind, offering a premium blend of proteins to support lean muscle formation and aid in recovery after exercise.
Epicatechin
You might have already been familiar with the other vitamins and supplements for reducing muscle fatigue on this list, but have you heard of epicatechin? It's a bioactive compound found in green tea and cocoa that has gained a lot of attention in the fitness community for its potential benefits in supporting healthy muscle recovery and increasing gym gains.
Epicatechin has been found to increase nitric oxide levels in the body, which is crucial for enhancing blood flow [1]. Improved blood flow ensures more oxygen and nutrients are delivered to the muscles, accelerating recovery and reducing muscle soreness after intense workouts.
Neurogan Health's Epicatechin Capsules offer a high-quality and affordable option for this sought-out workout supplement. Each serving contains a potent dose of 700 mg of pure epicatechin to support muscle recovery and maximize muscle gains. If you’re just looking to get started with a lower dose, you can find that with our 500 mg Epicatechin Tablets.
Creatine Monohydrate
Creatine monohydrate is one of the most researched and proven supplements in the sports nutrition world — and no, you don't need to be a bodybuilder to take advantage of its health benefits.
Creatine supplementation has been associated with increased muscle protein synthesis, which is vital for muscle repair and growth following exercise. This can lead to improved recovery times and reduced muscle soreness.
Optimum Nutrition Micronized Creatine Monohydrate Powder is a highly recommended product. Optimum Nutrition, a trusted name in sports supplements, offers a pure, micronized form of creatine monohydrate that ensures easy mixing and fast absorption.
Palmitoylethanolamide (PEA)
Palmitoylethanolamide (PEA) is an emerging fitness and health supplement studied for its potential to support the body's natural mechanisms for managing inflammation and pain.
Its efficacy stems from its action on the body's endocannabinoid system, which manages the perception of pain and the inflammatory response. This can lead to a decrease in pain and an acceleration in the healing process.
For those looking to incorporate PEA into their wellness routine, Neurogan Health's Ultra Micronized Palmitoylethanolamide (PEA) Capsules offer a potent and efficient solution. With a 600 mg serving size (distributed over three capsules), these capsules are designed to be more efficient in aiding the body's natural recovery mechanisms.
When to Take Supplements for Muscle Fatigue
The efficacy of vitamins and supplements in combating muscle fatigue can depend on their intake timing.
Understanding when to take specific supplements can enhance their benefits, particularly in muscle recovery and overall performance. While post-workout is a common and beneficial time for many supplements, others have specific times that maximize their effectiveness.
Here's a more detailed guide on when to take certain supplements for muscle fatigue:
Pre-Workout Supplements
- Epicatechin: Taking epicatechin about 30 minutes before your workout can enhance blood flow, improve endurance, and support muscle growth. Its benefits for nitric oxide production make it an excellent pre-workout supplement for maximizing your exercise performance.
Post-Workout Supplements
- Protein: Consuming protein supplements, such as whey or plant-based proteins, after a workout is essential for muscle repair and growth. The body's ability to synthesize protein increases after exercise, making this an optimal time to consume protein for speeding up recovery.
- BCAAs (Branched-Chain Amino Acids): BCAAs can be taken during or immediately after your workout to reduce muscle soreness and facilitate recovery. They provide the muscles with direct access to essential amino acids, crucial for repairing muscle damage and promoting muscle protein synthesis.
- Creatine: While creatine can be taken at any time of the day, consuming it post-workout, especially with a carbohydrate source, can enhance its uptake by muscle cells and support recovery.
Daily Supplements
- B-Vitamins: These are best taken in the morning due to their role in energy production and metabolism. Its energizing effects can help enhance daily energy levels, making it an important supplement for overall health and aiding in recovery from muscle fatigue indirectly.
- Urolithin A: Since Urolithin A's benefits are not directly tied to workout timing, it can be taken with your daily vitamins. Its role in improving mitochondrial function and muscle endurance means it supports long-term muscle health and recovery.
- Iron and Magnesium: These minerals can be taken daily, preferably with meals, to enhance absorption. Iron is crucial for oxygen transport to muscles, and magnesium supports muscle function and energy production, making it important for recovery and overall health.
Muscle Fatigue vs. Chronic Fatigue Syndrome
Understanding the difference between muscle fatigue and Chronic Fatigue Syndrome (CFS) is important for identifying the right approach to treatment and management. While both conditions involve a sense of tiredness or exhaustion, their causes, symptoms, and impacts on daily life are distinct.
Muscle fatigue is temporary and caused by physical exertion, such as exercise. A sign of muscle fatigue is the decrease in the muscle's ability to perform over time, accompanied by a feeling of soreness or weakness.
The primary cause of muscle fatigue is the accumulation of lactic acid and other metabolic byproducts, which interfere with muscle contraction. It's a normal response to increased physical demand on the muscles and typically resolves with rest and proper nutrition. Muscle fatigue is generally short-lived, with recovery times ranging from a few hours to a few days.
Chronic fatigue syndrome (CFS), on the other hand, is a complex and long-term illness marked generally by extreme fatigue that doesn't improve with rest and isn't explained by an underlying medical condition.
CFS affects multiple systems in the body, leading to a wide range of symptoms that may include muscle pain, joint pain, severe headaches, sleep disturbances, memory issues, and sore throat. The exact cause of CFS is still unknown, though it's believed to result from a combination of factors such as viral infections, immune system problems, hormonal imbalances, and stress. Unlike muscle fatigue, CFS is not directly related to recent physical activity and significantly impacts an individual's ability to perform everyday tasks.
Adjustments to your workout routine, diet, and recovery strategies may suffice if you're only dealing with muscle fatigue. However, if you're experiencing symptoms that align more closely with CFS, please seek medical advice for a proper diagnosis and treatment plan.
The Takeaway: The Best Supplements for Muscle Recovery
Adding specific supplements can make a significant difference in enhancing muscle recovery, reducing soreness, and boosting overall performance. From the energy-boosting properties of creatine monohydrate to the muscle-supporting benefits of epicatechin and the natural pain relief offered by PEA, each supplement addresses different aspects of physical health and recovery.
At Neurogan Health, you'll find potent supplements tailored for those committed to improving their physical well-being. With these tools at your disposal, the path to achieving and exceeding your fitness goals becomes clearer, proving that with the proper support, your potential is limitless.
Resources:
- Brossette, T., Hundsdörfer, C., Kröncke, K. D., Sies, H., & Stahl, W. (2011). Direct evidence that (−)-epicatechin increases nitric oxide levels in human endothelial cells. European journal of nutrition, 50, 595-599.
