Exercising regularly and keeping yourself active are important for a fit and healthy life. Many different types of workouts are popular these days which involve cardio, strength training, low impact intensity training, high impact intensity training, etc. Continuous workout cycles can lead to sore muscles that make your flexibility harder. This is the right time to start thinking about supplements that aid muscle flexibility.
There are many natural remedies for treating sore muscles which include resting those particle muscles and not overworking them, giving them oil massages to relieve the stress. You can also try taking supplements that are commercially made or are organic in nature. These supplements shall help ease cramps in muscles and improve flexibility. Some of these supplements are mentioned below:
1. Protein Supplements
The protein content of your body drops down when you exercise regularly but don’t intake enough protein. Fat and carbohydrates can be stored in the body but in order to gain and store protein, which is essential in building muscles, you need to take an adequate amount of protein in your diet. Sure, you can use natural sources for a protein-rich diet, however, if you want to score those extra muscles, you can opt for a protein supplement. These supplements come in various flavors, from different brands and you can choose one to your liking.
Turmeric has been used in ancient times as a pain reliever to treat sore muscles. It can be used for inflammation in muscles and related injuries by people who work out regularly and even sportsmen. It can be mixed into your meal or any drink as a supplement to increase flexibility and ease the pain.
Glucosamine can be taken along with methylsulfonylmethane (MSM) in order to form the connective tissue in the joint cartilage for cushioning of joints. The joint that might have been injured might cause pain and inflammation due to friction of movements. Using glucosamine in supplemental form can help in healing the joints and forming the connective tissues that reduce friction.
4. Green Tea
Different detox teas are infamous these days due to their benefits in weight loss. It is somehow acceptable since these teas help in detoxifying the body and release toxins. Green tea is especially beneficial as it promotes flexibility protecting the bones and joints. It helps in the inflammation of muscles, allowing swift movements.
5. Vitamins A, C, D, and B Complex
Vitamin A found in fish, sweet potatoes, and carrots are essential for damage repair of skin tissues. Fruits and vegetables can provide vitamin C which is a great antioxidant and increases metabolism. It also helps repair tears and damage to tissues caused by working out. Vitamin D is the most important for bone strength and muscle flexibility. Vitamin B12 is a powerhouse that helps reduce muscle fatigue and improve flexibility.
Your body can get almost all the nutrients it needs from a balanced diet. But if you’re involved in an intense exercise program or your nutrition is poor, you’ll require additional amounts of certain micronutrients. The simple solution to avoid deficiency is to take a daily multivitamin and mineral supplement.
Vitamins do not directly affect muscle growth and they do not necessarily affect exercise. Although they are not a source of energy, they do perform highly specific metabolic functions, especially in energy metabolism. In other words, they make a better environment in your body for muscle growth to occur as a result of real muscle-growth factors. Although these micronutrients don’t themselves enhance athletic performance, they’re necessary to achieve optimal levels of performance.
6. Omega-3 fatty acids
The omega-3 fatty acids found in fish oil are well known for their cardiovascular benefits. However, they also promote protein synthesis in muscles, according to a study in Clinical Science in November 2012. In this role, they may help you maintain muscle tone and flexibility.
7. Magnesium and manganese
Magnesium can be taken through natural sources such as whole grain foods and dry fruits and it can also be used in supplemental form as directed by your doctor. It plays a huge role in muscle contraction and flexibility, regulation of heart rate, and leads to energy production.
Your body needs manganese to synthesize healthy cartilage and collagen. This mineral also serves as an antioxidant that boosts your immune system.
Milk is the most common calcium-enriched source; however, you can also source your calcium intake from vegetable and fruit juices, chia seeds, and supplements. Calcium strengthens weak bones and improves joint movements, therefore giving flexibility and balance. It supports muscle movements and regulates blood pressure.
Iron is responsible for the formation of hemoglobin, and it promotes blood circulation, providing oxygen to all the muscles. This oxygen is important for your muscles when you exercise, giving you the strength to move and jump around.
Dairy, nuts, and meat are great sources of zinc that help in the regeneration of skeletal muscles after exercise. For people interested in weightlifting and strength training, zinc would be beneficial in repairing muscles after strenuous sessions. Zinc supplements are also available for your use.
While flexibility is usually associated with muscles, its technical definition refers to the range of motion in joints. As a result, many supplements marketed to promote flexibility contain nutrients for healthy joints.
It is always best to consult a doctor or professional before opting for a supplement, integrating it into your routine. A fitness trainer can help you with your goals and guide you with the right supplements according to your need.