muscle recovery

What Type of Magnesium is Best For You?

Magnesium has been in the spotlight over the past few years—and with good reason! Magnesium is an essential mineral (meaning that your body does not produce it on its own, so you need to get it from outside sources), and it’s involved in over 300 metabolic reactions, including muscle contraction, nerve signal transmission, and energy production. Magnesium deficiency is a common problem among adults, with estimates suggesting that nearly half of adult men and women in the US aren’t getting enough. It’s no wonder that magnesium supplementation seems to be all the rage as of late. You can find magnesium in a wide variety of whole foods sources such as: Dairy products Dark chocolate Leafy greens Meats Nuts and Seeds (sunflower seeds, pumpkin seeds, cashews, and almonds) Whole grains But you may not be meeting your needs adequately from food alone which is where a supplement could come into play to ensure you’re giving your body what it needs to thrive. Still, before adding magnesium to your supplement regimen, there are a few key considerations. Different deficiency symptoms call for different magnesium types—and there are quite a few! Let’s get to know some of the most common types of magnesium and the reasons you may consider taking them. Types of Magnesium Magnesium Citrate What it is: This form of magnesium is bound together with citric acid, a compound found naturally in citrus fruit. Uses: Magnesium citrate is more readily absorbed in the GI tract, which helps increase your magnesium levels and treat a deficiency. It has a natural laxative effect, so it’s commonly used to treat constipation. If you have any GI issues, magnesium citrate may not be right for you—the stimulating effect on the gut can cause unwanted side effects like cramping and diarrhea. Magnesium Oxide What it is: Magnesium oxide is a salt (a compound that has positively and negatively charged atoms and no net charge) that combines magnesium with oxygen. It’s usually sold as a powder. Uses: This form is not as readily absorbed by the GI tract as other forms of magnesium. Magnesium oxide is used for short-term relief of specific GI issues, such as heartburn and constipation, so if you have a clinical deficiency, it is not the right choice for you. Magnesium Glycinate What it is: Bound to the amino acid glycine, this form of magnesium is an organic chelate complex—or a combination of molecules that boost mineral absorption. Uses: Glycine enhances sleep quality and neurological functioning in humans. For this reason, magnesium glycinate is a good choice if you’re hoping to sleep deeper and enhance your state of relaxation. Magnesium Malate What it is: This form of magnesium includes malic acid, which is naturally found in acidic foods like fruit and wine. Uses: Malic acid is used in energy-producing processes in your body. So, magnesium malate is occasionally recommended for those with chronic fatigue syndrome or fibromyalgia. Still, research is limited on its efficacy in boosting energy levels in these conditions. Magnesium Chloride What it is: This magnesium salt includes chloride and is often sold as a topical cream or lotion. Uses: Magnesium chloride is fairly multipurpose. It can help to replenish low stores of magnesium in the body, soothe sore muscles, and absorb calcium. It is one of the most bioavailable forms—meaning, your body can absorb it—of magnesium, ranging from 35-70%. Magnesium Sulfate What it is: This combination of magnesium, sulfur, and oxygen is commonly sold as Epsom salt. Uses: Epsom salts are most often dissolved in a bath to soothe sore muscles. The magnesium is absorbed transdermally (through your skin). As an oral supplement, magnesium sulfate can be used as a laxative for the short-term treatment of constipation. Magnesium Lactate What it is: Magnesium lactate is used as a food additive to regulate acidity. When bound to lactic acid, magnesium has been shown to have greater bioavailability. Uses: This type of magnesium is often prescribed by doctors to correct magnesium deficiency and the symptoms that come along with it: muscle cramps, tiredness, irritability, and depression. Some brands are also formulated to treat symptoms of high stomach acid levels, such as heartburn. Magnesium L-threonate What it is: This salt is formed by mixing magnesium with threonic acid, a metabolite (a substance produced during metabolism) of vitamin C. Uses: Studies have shown that Magnesium L-threonate may be effective in increasing magnesium concentrations in brain tissue. This potential boost in brain cells may allow magnesium to increase nerve functioning, prevent age-related memory loss, and aid in symptoms of depression. Recommended Amounts For magnesium supplementation, the tolerable upper limit (the maximal daily intake unlikely to cause harmful effects) is 350 milligrams. Exceeding this dose can lead to side effects such as diarrhea, cramping, and nausea. The Recommended Dietary Allowance (RDA) for adults 19-51+ years is 400-420 mg daily and 310-320 mg for women. Pregnancy requires a slight increase of about 350-360 mg daily. The Bottom Line Whether you’re looking to promote more restful sleep, regulate your digestion or soothe sore muscles, magnesium could be a missing puzzle piece to help you live a more Nutritious Life. A good rule of thumb is to eat a daily diet that includes some magnesium-rich foods and speak to a physician before adding any form of magnesium supplementation to your diet. If your blood levels are low, take a supplement as directed by your healthcare practitioner to correct a deficiency. WANT FREE Magnesium to try? Get Magnesium Breakthrough 30-cap FREE with any subscription to the Sleep Breakthrough Stack. Discover the ultimate combination that will help you experience superhuman sleep. Get yours here. (Image: Shutterstock)

Unveiling the Surprising Benefits of Colostrum

The Miracle Milk Colostrum is everywhere lately—supplement bottles on the shelves, talk around the water cooler, stories in your instagram feed. What the heck is it, you ask? It’s the semi-miraculous first milk produced by mammals after giving birth. Often overlooked by adults, this nutrient-packed elixir serves as a complete source of nourishment for newborns, supporting their development and protection. But what if I told you that colostrum isn’t just for little ones? Buckle up as we explore its impressive benefits for adults too. The Vitamin Treasure Trove: A Complete Nutritional Powerhouse Colostrum is more than just protein; it’s a true vitamin treasure trove. Within its creamy goodness lies an array of essential vitamins, like vision-boosting vitamin A, nerve-nourishing vitamin B12, and bone-strengthening vitamin K. This impressive nutritional cocktail provides a natural boost to various aspects of our health, giving us more reasons to wonder why we are just hearing so much about it now. Colostrum’s Immune-Boosting Superpowers: Defenders of the Body Now let’s focus on colostrum’s immune-boosting superpowers. The high concentration of antibodies, including immunoglobulins and lactoferrin, act as the body’s cheerleaders, rallying the immune system to fend off infections caused by bacteria, viruses, and fungi. Colostrum is like having an army of superheroes guarding our health, and another way to tackle that tingle in your throat aside from your trusty oranges, elderberry gummies, and chicken noodle soup. Aiding Tissue Repair and Recovery: Your Body’s Personal Construction Crew Colostrum doesn’t stop at immunity; it’s a master at aiding tissue repair and recovery. Meet the bioactive components, such as epidermal growth factor (EGF) and insulin-like growth factors (IGFs), that work tirelessly to promote cell multiplication and tissue regeneration. Whether it’s healing wounds or recovering from surgery, colostrum is the ultimate construction crew for your body. Muscle Growth and Repair: Empowering the Fitness Enthusiast Attention all fitness buffs and athletes, listen up! Colostrum fuels muscle growth and repair. All that work you’ve been doing in the gym doesn’t have to be blood, sweat, and tears. It can be nurture and reset, too. Colostrum is the secret ingredient to a healthier, stronger you, providing the essential building blocks for robust muscles and an overall toned physique. Supporting Digestive Well-Being: An Anti-Inflammatory Superhero Are you looking to level up your gut game? Colostrum has got your back. It’s like an anti-inflammatory superhero, especially for those grappling with inflammatory bowel issues. Research reveals that colostrum’s bioactive compounds, including the superhero lactoferrin, can enhance gut function and nurture overall digestive well-being. Say goodbye to gastrointestinal woes and embrace a healthier gut environment. Safety and Considerations: The Wisest Path Before you dive headfirst into the colostrum craze, let’s discuss safety and considerations. Sourcing matters, so choose high-quality bovine colostrum supplements from reliable sources and grass-fed cows (bovine), which will provide compounds like immunoglobulins and growth factors. If you have a milk allergy, it’s best to steer clear. Although colostrum is generally well-tolerated, consulting with healthcare professionals is essential, especially if you have specific health conditions or are pregnant or breastfeeding. It’s important to note that colostrum supplements are not regulated by the Food and Drug Administration (FDA), so the quality and purity of different products may vary. Conclusion: Embrace the Magic of Colostrum In conclusion, colostrum is far more than just the first milk for newborns; it’s a fountain of health benefits for adults too. From enhancing immunity to supporting tissue repair, promoting muscle growth, and nurturing gut health, colostrum is nature’s gift to our well-being. Let’s embrace this magical milk and elevate our journey to optimal health. Consider adding a high-quality bovine colostrum supplement to your wellness arsenal and embark on a path of vitality and wellness. Remember, colostrum is not intended to diagnose, treat, cure, or prevent any disease. It is always best to consult with a healthcare professional before starting any new supplement. (Image: Shutterstock)

The Real Difference Between Amino Acids and BCAAs—And Which Is Best For You

Think of this topic like one of those nesting dolls. Proteins are the largest doll. More than 10,000 different proteins construct our bodies and play a role in many crucial systemic functions. Your body breaks down protein into many small molecules called amino acids; these are the medium doll. Nine of these amino acids are deemed “essential,” since the body can’t make them on their own and we need to get them through food or supplements. And the smallest doll of all are branched-chain amino acids (BCAAs), which are a select subset of three essential amino acids: leucine, isoleucine and valine. Read on for the skinny and benefits of both amino acids and branched-chain amino acids (BCAAs)—plus whether supplements lead to muscle gains (or losses). RELATED: Will Counting Macros Help Me Lose Weight? What are Amino Acids, Exactly? Let’s dial it back to the basics. The calories we consume come from four macronutrients: fat (9 calories per gram), carbohydrates (4 calories per gram), protein (4 calories per gram) and alcohol (7 calories per gram). The protein we eat through dairy, beans, meat, nuts, seeds, soy and more is then broken down by our gastrointestinal tract into amino acids. As a refresher, our bodies can’t manufacture essential amino acids, so they must be obtained from foods or supplement sources. They are crucial to help the body synthesize and build protein. (Every cell in the human body needs protein.) Beyond providing structure to our bodies, amino acids offer energy, aid in digestion, plus play a key role in neurotransmitter messages, hormones and enzymatic cues. The nine essential amino acids include: Methionine Lysine Histidine Phenylalanine Threonine Tryptophan Leucine Isoleucine Valine The non-essential amino acids, which can be produced by our bodies irregardless of whether we ingest them through food, include: Alanine Asparagine Aspartic Acid Glutamic Acid Conditionally essential amino acids are typically non-essential, except in times of illness or stress. They include: Arginine (essential for kids, but not adults) Cysteine Glutamine Glycine Proline Serine Tyrosine Each amino acid plays a separate role within the body. For instance, tryptophan aids in serotonin creation to promote high-quality sleep. BCAA 101, and Who Might Benefit From Them The three BCAAs actually do the lion’s share of the work creating 35% of our body’s muscle proteins. In supplemental form, BCAAs are digested and absorbed even quicker than they are through some foods. This is why many athletes and bodybuilders take them in powder form while training, typically as either whey protein or casein protein. They act fast and are metabolized in quick order by skeletal muscles; skipping the liver to head straight into the bloodstream. But while we know BCAAs play a role in the way our bodies create muscle, we don’t definitively know whether supplementing with them leads to strength gains. Research findings on the subject have been contradictory. A 2016 study published in the American Journal of Physiology-Cell Physiology found that, compared to a placebo, those who consumed BCAAs after resistance training noticed quicker repair and recovery while building more muscle. But a recent review of the research found BCAA supplementation alone doesn’t promote muscle growth. One small study showed that the biggest bang for the protein buck came when BCAAs were paired with other essential amino acids. RELATED: Should You Take Branched-Chain Amino Acids if You Want to Get Stronger? Research has also shown that in supplemental form, casein protein as found in many protein powders may be best for athletes in need of a protein boost. Unlike whey (the other milk protein), casein is more slowly digested and provides a sustained release of amino acids. BCAAs can, of course, be obtained through diet. Foods that contain BCAAs include: Meat, poultry, fish Eggs Dairy Nuts and seeds Soy, such as tofu and tempeh Legumes It’s important to note that the majority of Americans already easily exceed our minimum protein intake needs. So with that in mind, and especially since we’re always of a food-first mindset here, if you can cover your protein bases through food, that would be the best route. The Bottom Line Those who are vegan, fasting (ahem, not recommended for these populations) or facing an illness may benefit from additional essential amino acids and BCAAs in supplemental form. Consult with a dietitian before beginning a new supplement, amino acid or otherwise. If you don’t fall into one of those categories, aim to obtain a wide variety of protein within two hours of exercise through sources such as: Grass-fed beef Quinoa Eggs Turkey Yogurt Seafood Cottage cheese Chia seeds Milk Remember, you absolutely *can* overdo it on protein consumption. So spread it out throughout the day in 25- to 30-gram doses, and consult with a nutrition coach or dietitian if you feel like you’re falling short or notice any muscle loss. (Images: Shutterstock)

The Benefits of Stretching—Plus 5 Stretches to Do Post-Workout

We’ve been putting in the effort and making it a priority to workout (go us!). We’re painstakingly selecting our workout outfits, purchasing the best equipment and being extremely careful with our form. But when it comes to stretching post-workout, well, it’s something most of us almost always skips. Does that sound familiar? It’s easy to come up with an excuse—not enough time, you think you’re flexible “enough”, you don’t need to bother with that. Well, sorry to be the one to share the news—stretching is one of the most important aspects of fitness. It can be used in recovery to help enhance athletic performance, prevent injury, reduce any muscular pain and restore and improve range of movement. We’re breaking down the benefits of stretching, plus giving you five stretches to do after your workouts. Your body is going to thank you, we promise! Benefits of Stretching Reduce Muscle Soreness We all know that feeling when our muscles feel tight, sore and stiff after a training session. This soreness is because of micro tears within the muscle fibres and accumulated waste products such as lactic acid. If these toxic substances are allowed to build up in our body they will cause muscular pain and stiffness the day after you workout. Stretching can help to alleviate this pain by lengthening the muscles fibres, increasing blood circulation and removing waste products. By removing waste products we allow for the delivery of essential nutrients and proteins to the muscle tissue, this can be extremely beneficial when recovering from an injury. This cellular exchange that occurs when removing waste products from the body and replenishing your muscles with nutrients and proteins, will help us to maintain healthy muscle tissue and speed up recovery. Increase Blood Circulation Stretching can help to improve circulation by increasing the blood flow to your muscles. It also increased delivery of nutrients to the muscle tissue, while simultaneously removing any waste products and toxins. So this helps to facilitate the recovery process and repair muscle tissue. Improved Range of Movement By increasing our range of movement, we’re allowing ourselves a greater ability to move more freely and reduce the risk of muscle and tendon strain injuries. When stretching we’re able to restore and improve the length of our muscles, creating a reduction in muscle tension and thereby our normal range of movement is increased. Along with the benefits listed above, having a regular stretching program will help to improve posture and relaxation, and provide stress relief. It will also help you to develop body awareness and coordination and may also increase your energy levels. Add the following stretches to the end of your training sessions. Hold each stretch for 30 seconds and repeat the sequence 2 to 3 times. Remember to breathe and gently move deeper into the stretch each time you exhale. STRETCHES Downward Facing Dog Benefits: Energizes the body Stretches the shoulders, hamstrings, calves and the arches of feet Strengthens the arms and legs Beneficial for sciatica Steps to follow: Come onto the floor on your hands and knees, with the knees directly below the hips and the hands slightly in front of the shoulders. Spread your palms out onto the mat and tuck your toes underneath. Exhale and lift the knees off the floor, straightening the legs and coming into a high plank position. Exhale and lift the hips up and away from the shoulders and lengthen the spine. Press your hands firmly into the floor, rotate the forearms out and draw the shoulders away from your ears. Lengthen the backs of your legs by pressing the heels down towards the floor and try to lift the tops of your feet towards your shins. Modifications: If straight legs feel too intense, bend both the knees and focus on keeping a long spine. Hold for 30 seconds. High Lunge Benefits: Stretches the groin and hip flexors Strengthens legs and arms Steps to follow: Start in Downward-Facing Dog Pose. Exhale, and step your right foot forward between your hands. Try to align your right knee with your heel so you create a right-angle shape with the knee and it stacks directly above your ankle. Keep your left leg strong and engaged with your hips in line and press the ball of your foot into the floor. Position your palms or fingers on the floor on either side of your leg and try to keep the stomach engaged so you are not relaxing the stomach down onto your front leg. Roll your shoulders down and backward, lift your head and gaze straight forward, keep the upper body forward so you create a strong line from your head to your heel. Repeat on the opposite side. Modifications: Drop the back leg down to the floor if the stretch becomes too intense. If this feels uncomfortable place a folded towel underneath your knee. You could also place a yoga block either side of your right foot and place your hands on top so you are able to keep length in your spine. Hold for 30 seconds. Figure 4 Stretch Benefits: Stretches the piriformis and glutes Stretches the lower back and hips Steps to follow: Lie on the floor with your knees bent and place your feet flat on the floor. Place your right ankle on top of your left knee and keep the right foot flexed. Reach through either side of your left leg to hold the back of your left thigh and interlace your fingers. Gently pull the left knee towards your chest using your arms and relax your back and head down onto the floor. Repeat on the opposite side. Modifications: If this is too intense to bring the knee in towards the chest, you can simply leave the left foot on the floor and hold the figure 4 position here. Hold for 30 seconds. Wall Chest Stretch Benefits: Stretches the pec major and minor Steps to follow: Take a split stance, by taking the left foot forward and right foot

All You Need to Know About Active Recovery Days

You’ve laced up and worked out for the past 3 to 4 days (or maybe 5, you overachiever!) and are feeling strong and proud (as you should!) You want to keep that momentum going, but you’ve heard that rest days are important to allow your body to recover from exercise and prevent injuries. We’re here to tell you that there are different types of recovery days—active and passive—to incorporate into your workout schedule depending on your needs. Not sure which you should be doing (or what they are exactly)? No worries! We’re breaking it down so you can keep pushing yourself toward your fitness goals…safely. ACTIVE VS. PASSIVE Active recovery exercise, sometimes called de-load, is defined as doing light physical activity that is less intense than your regular training regime. It has multiple benefits such as reducing lactic acid build up in muscles, keeping muscles flexible and eliminating toxins. This allows you to address any restricted areas within your body such as poor ankle and hip mobility as well as allowing you to maintain your regular training regime with the aim to progress your athletic performance. Passive recovery days, often referred to as rest days, are defined by your body being at complete rest. Rest days are as equally important as training days because they allow your muscles to repair. They also benefit you mentally because you can switch off in order that you come back focused and reinvigorated for the next training session. Passive recovery days are also important in the initial stages of the injury recovery process. Both active and passive recovery days have their benefits, and which one you choose will depend on how you are feeling both physically and mentally. If you’re feeling mentally or physically fatigued, take a passive recovery day. However, if you’re feeling as though you could do with some movement to get you going and reframe your mindset for the day, take an active recovery day! Incorporating both active and passive methods into a training plan is vital to a successful active lifestyle. Remember, these sessions are not designed to exert yourself, so do not be tempted to overwork yourself once you get going! TOP ACTIVE RECOVERY ACTIVITIES Swimming Swimming can help to enhance your athletic performance by reducing muscle tissue inflammation from previous training sessions. It’s low impact, easy on your joints, and feels good on your body. Walking outdoors Going for a walk is one of the best and easiest ways to move. Walking helps improve blood circulation, gets your heart rate up, and loosens up your joints. You don’t need any equipment, and it can be done anywhere. Being outdoors in nature will also help to reduce stress levels, provide you with a good sense of wellbeing, and it’s bound to improve your mood. Low impact cycling Cycling is another great way to exercise on your active recovery day. Cycling is easy on your joints, will get your heart rate up, and can be an enjoyable outdoor activity with friends or family. Myofascial release using a foam roller Foam rolling can help to improve your posture and alignment by relieving any pain you may have from overworked and tight muscles. It will also help to break up scar adhesions, aid in recovery, and can accelerate the healing process if you’re injured. Yoga & Tai Chi Restorative yoga is one of my favorite ways to help maintain optimal performance and recovery. Yoga can help to soothe the nervous system by activating the parasympathetic nervous system and take you away from the regular fight or flight stress response. Both yoga and Tai Chi can help you to connect to your mind and body on a deeper level and bring a greater understanding of your spatial awareness, technique, and placement. Bio-individuality should be considered when deciding how long each recovery session should be or whether it is more appropriate to take a passive recovery day. You may thrive and feel rejuvenated after completing a 50-minute restorative yoga class, but another individual may benefit from a 20-minute walk outdoors. Listen to your body and discover what feels right for you. (photo credit: Shutterstock)