SUPPLEMENT FOR PERFORMANCE AND RECOVERY

Sports supplements have been use by athletes for decades to improve performance and recovery. No one enjoys the feeling of being sore after an intense workout session and most people want to achieve their goals as fast as they can. In this month's newsletter I want to go over highly researched supplements that can help you on your athletic journey.

Exodus 15:2

"The Lord is my strength and my defense;

He has become my salvation."

Protein

Protein is needed to build and repair body tissues like muscles, bones, skin, and organs. When we exercise, we cause micro tears in our muscles - this is why we tend to feel soreness the day after a workout. To stimulate muscle growth and speed up the recovery process, it is recommend to consume 25 grams of protein within 2 hours of working out.

Creatine

Creatine is the most researched supplement in the world and popular with athletes and fitness influencers. Creatine has been proven to produce more energy, improve high intensity performance, speed up muscle growth, and even help neurological diseases. Creatine has also been shown to store water in muscles, which increase water weight, so it is highly recommended to drink large amounts of water and exercise consistently while using this supplement.

L-carnitine

L-carnitine is an amino acid found in the kidneys, liver, brain and heart. It can also be found in red meat, fish, dairy products or in over-the-counter supplements. This amino acid helps the body turn fat into energy, which can help you work out for longer periods, eventually resulting in faster weight loss.

BCAAs or Branched Chain Amino Acids are a group of three essential amino acids:

eucine, isoleucine, and valine. Studies have proven that this supplement can increase muscle growth and appetite while decreasing muscle soreness and muscle wasting.

Ashwagandha

Ashwagandha is an Ayurvedic herb that can be found in India, Africa, and the Middle East. While it is known for its anti-inflammatory and antioxidant effects, it is becoming very popular for athletic use. Not only is it a natural way to boost energy and immunity, but it has been found to improve the quality of sleep. Research has also shown that this herb helps to reduce and manage the "stress hormone" known as cortisol; High cortisol levels have been linked to weight gain in the abdomen, muscle weakness, fatigue and mood changes.

This is a feature of the June 2025 Woman Heal Newsletter written by Woman Heal's Healthy Lifestyle Chair, Jennica Lebrun. For more information on how you can donate to Woman Heal, Inc., please visit: https://givebutter.com/womanhealinc