What Else Can Michael Phelps do to Improve Muscle Recovery?
Yesterday, we blogged about the scientific evidence behind American swimmer Michael Phelps use of the ancient traditional Chinese medicine treatment of cupping to help his muscles recover faster so he can perform at his best. Well, here are six other natural treatments that have been proven to help muscle recovery. . . .
Creatine
Creatine will allow you to train harder. Compared to a glucose drink, people drinking the same drink with added creatine experienced less loss of strength on the first four days after exercising and lower markers of muscle injury (J Int Soc Sports Nutr 2009;6:13). Compared to a placebo, creatine has been shown to enhance the ability of muscle to resist fatigue (Nutr 2011;27:451-5). Creatine is best for short duration, high intensity exercises like weight training or sprinting, whether the sprint is in running, biking or swimming. Over 49 double-blind studies show that creatine improves performance in this kind of exercise.
Pine Bark Extract
In addition to improving strength and speed performance, pine bark extract has been shown to lead to less oxidative damage and faster recovery times (J Sports Med Phys Fitness 2013;53:644-54).
Spirulina
Spirulina is a blue-green algae that is loaded in nutrients and antioxidants. Double-blind research has shown that spirulina significantly reduces skeletal muscle damage after training (Eur J Appl Physiol 2006;98:220-6).
Saffron
Delayed-onset muscle soreness (DOMS) is the pain and discomfort that can be experienced for a few days after strenuous exercise. It is experienced as stiffness, tenderness and pain during activity. It is problematic for people in training because, aside from the discomfort, it can limit training. A double-blind, placebo-controlled study gave either a placebo or 300mg of saffron powder or 75mg of the NSAID indomethacine to 39 men for ten days, starting a week before exercise and continuing until 3 days after. The placebo group experienced severe pain for 3 days after the exercise, but pain in the saffron group was 11.2 times lower after 24 hours. The antiinflammatory drug group took 3 days for the pain to go away, but the saffron group had no pain after 48 hours. The researchers concluded that saffron is more effective than indomethacine for DOMS (Clinical Journal of Sports Medicine 2015;25:105-12).
Ashwagandha
In addition improving strength and muscle size from training, aswagandha has been specifically shown to improve muscle recovery time better than a placebo and significantly reduce muscle damage (Journal of the International Society of Sports Nutrition 2015;12:43).
Dark Chocolate
People who had a chocolate drink during their recovery period after exercise were than able to cycle 51% longer than people who drank a carbohydrate replacement drink and 43% longer than people who drank a fluid replacement drink. This study shows that chocolate is an effective recovery aid during workouts (Applied Physiology, Nutrition, and Metabolism 2009;34:78-82).
For the latest research to keep your family healthy, get The Natural Path delivered to your inbox each month: Subscribe!
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