Night Time Recovery

Night-time recovery is crucial to the body as most of the body's repair and growth happens during sleep, when muscle-building processes are elevated and stress hormones naturally decline.

There are some supplements that can help aid in that recovery process such as casein protein. Casein protein supports recovery by providing a slow, steady release of amino acids throughout the night, helping to reduce muscle breakdown. One of the casein supplements that I would recommended is OPTIMUM NUTRITION CASEIN PROTEIN POWDER, I recommended this brand because it is readily available, is high quality (that is to say that 3rd party testing has found low levels of contamination and to have no fillers, some people don't realize that since supplements are not regulated by the FDA they aren't required to have levels of quality and can regularly use fillers. Look for 3 party quality testing labels such as NSF or USP), and reasonably priced.

Another supplement that can aid in night time recovery is OPTIMUM NUTRITION ZINC MAGNESIUM ASPARTATE, ZMA—a combination of zinc, magnesium, and vitamin B6—is often used to support sleep quality and maintain optimal levels of minerals involved in muscle function and recovery.

Lastly I would recommend HMB, a metabolite of leucine, which can further aid recovery by reducing muscle protein breakdown and supporting the repair of training-induced damage. MUSCLE TEC CLEAR MUSCLE HMB is a quality brand and is a great choice as it does not have additional calcium with it and rather is just HMB with TMG (TMG can help heart health and has research that supports improved strength and speed, Nobari et al., 2021) HMB (found in grapefruit and catfish but at low levels) initially used in medical settings to help with sarcopenia in patients with cancer or HIV is now understood to have some athletic benefits.

Together, these supplements may complement a solid training and nutrition plan to help enhance overnight muscle recovery.

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