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Vitamins A, C, E + Glycine, Leucine, and Taurine: 6 Common Vitamins + Amino Acids to Help W/ Muscle + Tendon Injury

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You may, in fact, already take these. In a recent systematic review, Christopher Tack et al. have recently analyzed "The Physiological Mechanisms of Effect of Vitamins and Amino Acids on Tendon and Muscle Healing" (Tack 2017). In the corresponding paper in International Journal of Sport Nutrition and Exercise Metabolism,  the scientist from the  University of Hertfordshire , list six amino acids and vitamins (and their respective combinations) as potential tools to accelerate, help, and support soft tissue, specifically muscle and tendon healing. You can learn more about taurine & other amino acids at the SuppVersity Taurine Strength & Recovery?! Taurine or Caffeine? Taurine ➲ +180% Testosterone Taurine + BCAA Good Combo? Taurine Boosts Good Gut Bugs Taurine for Glycogen The scientists came up with this list by digging through the standard databases, i.e. BSCO, PUBMED, Science Direct, Embase Classic/ Embase, and MEDLINE looking for terms ...
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Cycling Only 10 Min After Workouts Promotes Recovery as Effectively, Cheaper and More Conveniently Than Ice Baths

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Active recovery in the form of light intensity exercise, such as walking or cycling on a cycle ergometer may be suitable for every exercise modality and is not more or less effective than the much fancier but rareley available cold water immersion therapy Cold water immersion and active recovery are common post-exercise recovery treatments you've read about before at the SuppVersity . With the publication of the latest study from the Queensland University of Technology , this is yet the first article to discuss a comparison of both recovery methods in a nine trained male individuals - a study that shows "that cold water immersion is no more effective than active recovery for minimizing the inflammatory and stress responses in muscle after resistance exercise" (Peake. 2016). Just like the previously reported anti-adaptive effects of ice-baths (yes, they will impair your gains | learn more ), the study at hand adds to the accumulating evidence that cold water immersio...
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Resting Done Right: Passive Rest or Active Recovery to Get the Most Out Of Your Workouts? Plus: How Do They Work?

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Passive rest can be really enjoyable, but is it as productive? An article by Alex Leaf (CPT) In a typical training day, you may spend an hour in the gym training. Probably, you won't spend that whole hour pounding away at one muscle. Instead, you may focus on two or three muscle groups or perhaps even full-body with the burning desire to elicit a growth response that will take you one rep closer to your goals. From this perspective, the time you spend not training those muscles can be thought of as recovery time, and muscles need plenty of that. In fact, MacDougall, et al. (1995) found that muscle protein synthesis increases rapidly following resistance training (12 sets of 6- to 12-RM) and is nearly double baseline values at 24 hours post-exercise. This was later expanded upon by Phillips, et al. (1997) who looked at both protein synthesis and protein breakdown following a session of resistance training (8 sets of 8RM) and found that the net protein synthesis was signifi...
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