From the Guidelines
To speed muscle healing, protein supplements with 20-25g of high-quality protein at 3-4 hour intervals are essential, as they provide amino acids needed for muscle repair. According to the UEFA expert group statement on nutrition in elite football 1, meals and snacks should be scheduled to achieve intakes of 20-25g of high-quality protein at 3-4 hour intervals to optimize protein synthesis for repair and adaptation. Additionally, consuming 30-60g of casein protein prior to sleep can enhance overnight protein synthesis 1.
Some key points to consider when using supplements to speed muscle healing include:
- Protein supplements are crucial for muscle repair, with whey protein being particularly effective due to its rapid absorption
- Branched-chain amino acids (BCAAs) can reduce muscle soreness and breakdown, but the overall effects are small 1
- Polyphenol-rich tart cherry juice has become a popular intervention to accelerate muscle recovery, but recent investigation in football did not show improved recovery markers of function or subjective soreness 1
- Reducing exercise-induced muscle inflammation and free radical production with large doses of individual antioxidant vitamins C and E may interfere with adaptive processes in muscle and is therefore discouraged 1
It is also important to note that while some supplements like β-alanine and nitrate may have potential benefits for high-intensity exercise and repeated sprint performance, the evidence is contradictory or limited, and individual response to supplementation can vary 2. Therefore, it is recommended to prioritize protein supplements and combine them with adequate hydration, proper nutrition, sufficient sleep, and appropriate rest between workouts to support muscle healing.
From the Research
Supplements for Muscle Healing
To speed up muscle healing, various supplements can be considered. The following are some of the key points to consider:
- Branched-Chain Amino Acids (BCAAs) have been shown to favor post-exercise muscle recovery and may improve muscle function 3.
- The optimal regimen for post-exercise muscle recovery is 2-10 g BCAA/day, consumed as a supplement alone or combined with arginine and carbohydrates, 3 days before exercise, immediately before and after exercise 3.
- Protein supplements can accelerate gains in muscle mass and strength, and improve physical performance, especially when combined with resistance training 4.
- However, the claim that consumption of dietary BCAAs stimulates muscle protein synthesis or produces an anabolic response in human subjects is unwarranted 5.
- Whey protein is a high-quality protein that can stimulate muscle protein synthesis to a greater degree than other proteins, and can help maintain muscle mass during weight loss and as we age 6.
- Supplementation with whey isolate and resistance training can result in significant gains in lean mass and strength, and improvements in body composition 7.
Key Supplements
Some of the key supplements that can aid in muscle healing include:
- BCAAs (leucine, isoleucine, and valine)
- Protein supplements (whey protein, casein, and soy protein)
- Arginine
- Carbohydrates
- Whey isolate
Dosage and Timing
The optimal dosage and timing of these supplements can vary depending on the individual and the specific goals. However, some general guidelines include: