Best Natural Workout Supplements for Fatigue and Recovery

The raw intensity and frequency at which you exercise are not the only important aspects of a successful workout and post-workout routine. Adequate rest, diet, and proper nutrition are just as important in sculpting the ideal physique that you want, but it can be difficult to know exactly which supplements to eat without the proper knowledge required.

As such, this article looks at the best natural post-workout supplements for muscle recovery and fatigue.

Best Supplements for Muscle Recovery

Supplements for muscle recovery serve the purpose of helping your body synthesize new proteins to build muscle. When you work out, your muscles become damaged and accumulate micro-tears that need to be repaired with new protein, which is why muscles get bigger. Muscle-recovery supplements are there to aid and improve this process.

1. Protein

Protein is essential for building muscle, and so you need to eat enough protein for this to be possible. The best sources of protein in a healthy diet are lean meats like chicken and beef, as well as some protein-dense alternatives like eggs, soy, hemp seeds, yoghurt, and beans.

However, if getting your protein requirement naturally from your diet is proving too difficult, whey protein and similar alternatives can help you supplement the missing volume. Additionally, healthy supplements like spirulina powder are vegetarian and among the most protein-dense substances on the planet.

2. Magnesium

Magnesium is an essential electrolyte that helps muscles function and relax. If you don't have enough magnesium in your diet, it can lead to tight muscles, which can inhibit the quality of your workout or even cause muscle cramps.

You can purchase magnesium supplements from any pharmacy, but you can also find it in the following foods:

• Whole grains
• Leafy green vegetables
• Milk and yoghurt
• Nuts
• Seeds
• Avocados
• Tofu

3. MCT Oils

Medium-chain triglycerides (MCTs) are fatty acids that are more easily absorbed by the body than longer-chain fats. MCT oils sold as supplements are typically derived from coconut or palm kernels.

Since they are more easily absorbed than other fats, MCT oils can give your body energy faster than other fats, which can assist with exercise performance as well as post-exercise muscle recovery.

Best Supplements for Fatigue

Supplements for fatigue are just as important as supplements for muscle recovery. Typically, being fatigued can not only impact your workout performance and lead to decreased muscle growth in the long term, but it can also impact muscle recovery. Consistent fatigue after workouts is a sign of an impacted cardiovascular system, which means that your body isn't able to transport enough oxygen to your muscles, and improving your heart health can help reduce fatigue and boost muscle growth and workout potential.

1. CBD and Functional Mushrooms

The benefits of cannabidiol (CBD) oil and functional mushrooms are well-known at this point, and among the extensive list of them is potential improvements to heart health and fatigue.

A study conducted on the effect of Reishi mushroom extracts on breast cancer patients found that they experienced less fatigue and had far more energy than the control group. An additional study found that extracts of Cordyceps militaris could increase the production of adenosine triphosphate (ATP), which is essential for the body to transport oxygen from the lungs to the muscles.

Aside from functional mushrooms, some research suggests that CBD may boost energy and promote feelings of wakefulness. This needs to be taken with a grain of salt, however, as the most common side effect of CBD is somnolence (drowsiness). It depends largely on personal physiological factors.

Another important thing to note is that the effects of fatigue are more impactful than the cause, and one potential cause of fatigue is a lack of sleep. Improving your sleep quality can, therefore, reduce fatigue and boost workout performance, as illustrated in our article: CBD and Functional Mushrooms for Sleep: Benefits, Side Effects, Usage, and More.

If you'd like to purchase some CBD and functional mushroom products for improving your workout performance, browse our online store.

2. Iron

Iron is essential for your body to produce enough haemoglobin required to transport oxygen to your muscles. Low iron levels can result in anaemia, which can make you feel fatigued and severely impact your athletic performance.

Aside from iron supplements, dietary iron can be found in:

• Fortified cereals
• Beans
• Lentils
• Leafy vegetables like spinach and kale
• Beef or chicken

2. Vitamin B12

Although all the B vitamins are essential, vitamin B12 helps your body transform food into energy. Additionally, it can also help prevent anaemia as it can indirectly raise your blood iron levels.

Some good sources of vitamin B12 include:

• Meat
• Fish
• Dairy products like cheese and milk
• Eggs

Are Natural Supplements Worth It?

Nutrition is one of the most important aspects of workout performance and recovery. Without an adequate diet, you run the risk of inhibiting your progress dramatically. However, it's not always so easy to maintain a healthy diety all of the time, especially with the business of modern life. As such, using natural supplements can be a beneficial and highly efficient way of meeting your criteria without having to make drastic changes to your daily life.