During exercise and training, we put our bodies through many stresses. We are putting our muscles through their paces and leaving them tired at the end of a workout. Whether you are lifting weight, walking, running, or doing yoga, your muscles are going to be fatigued when you are done.
Today we are going to talk about natural supplements that can help you with muscle fatigue.
What Is Muscle Fatigue
Muscle fatigue occurs after repetitive movements. As muscle fatigue grows, you start to feel weaker. Muscle fatigue usually follows after strenuous activity or exercise, but it can also present itself as a symptom of other health conditions.
Muscle fatigue can leave you short of breath and you may be in pain with muscle soreness, twitching, and cramps. Your feet and calves might cramp. You may find that you have a weak grip as well.
Supplements That Combat Muscle Fatigue
The human body naturally produces Coenzyme Q10 (CoQ10) inside your mitochondria to help generate energy in your cells. It helps the body create adenosine triphosphate (ATP), a molecule found in the cell that provides usable energy. Coenzyme Q10 is integral to the proper function of the electron transport chain that actually produces the ATP molecule. Supplementing with CoQ10 can boost your body’s ability to store and generate energy keeping muscle fatigue at bay longer. In addition, CoQ10 is a powerful antioxidant and this will help reduce painful symptoms due to the damaging effects of free radicals produced during muscle exertion.
Acetyl-L-carnitine is an amino acid that plays a crucial role in energy production by bringing fatty acids into the cells’ mitochondria. Mitochondria burns these fats to make usable energy. Alcar will increase the ability of the mitochondria to utilize oxygen and this allows for more efficient energy production. ALCAR is formed naturally in the body by the enzymatic addition of an acetyl group to carnitine (an amino acid). ALCAR offers natural protection from oxidative stress and is able to scavenge free radicals.
L-carnitine is most commonly supplemented in the form of acetyl-L-carnitine (ALCAR) and can increase oxygen supply to the muscles and reduce fatigue after exercise. ALCAR and ALA (alpha-lipoic-acid) are considered age-essential micronutrients. There is decent evidence that supplementing with ALCAR can assist with cognitive function in neurodegenerative disorders. ALCAR has even been known to be helpful in the treatment of depression associated with age. ALCAR also assists the body in reducing pain from neuropathy. Finally, it is thought that ALCAR may also help with the low-energy status of those suffering from chronic fatigue syndrome.
Turmeric and Piperine
Turmeric and its active compound curcumin have anti-inflammatory properties that can improve recovery from muscle fatigue. Curcumin reduces inflammation and oxidative stress in turn reducing pain and muscle damage. Specifically, turmeric can lessen the levels of TNF-alpha which is highly pro-inflammatory and associated with pain. Turmeric is not easily absorbed in the body. Taking it along with piperine (black pepper extract) will increase the bioactivity of the turmeric boosting bioavailability rates. It is also recommended to take turmeric with a food or beverage with some fat content to assist absorption.
Omega 3 fatty acids have been shown to fight inflammation and reduce pain levels. When omega-3 fatty acids populate the cell membrane the body is able to regulate inflammation better. There is less of a damaging response to injury or stress and more of a resolving or healing response by way of the intermediate products made from Omega-3. On the other hand, with too much Omega-6 and too little Omega-3, the products produced during a response to injury, infection or stress are highly inflammatory and damaging. It is therefore important to follow a diet or lifestyle rich in Omega-3s and to supplement with them as well.
Ginseng is a great supplement for physical endurance and performance because as an adaptogen it is able to strengthen the body and increase resistance to daily stress. Ginseng has been used for thousands of years for a multitude of reasons. It has most often been used to boost mental clarity, strengthen the immune system, and fight fatigue.
B vitamins are essential in order for carbohydrates, fats, and proteins to transform into energy after we eat them. B vitamins are integral to the function of DNA and also to nerve and brain health. When exercising the body uses up B-vitamins which leads to muscle fatigue. By supplementing with B-vitamins you replenish your body and avoid post-workout fatigue. B vitamins will block pain signals from the tired muscles. Also, B vitamins, especially B6 and B12 will reduce levels of the inflammatory marker homocysteine.
Check Out Well Theory’s New Gummy!
Our new CoQ10 Plus Oxidative Stress Gummy contains CoQ10, Tart Cherry, and Chaga! This natural formulation gives your body a highly antioxidant boost so it can fight free radical damage. This frees up the mitochondria in your cells to function optimally, increasing mental clarity, reducing bodily inflammation, and improving overall health.