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Copyright © 2015 SuccessVantage Pte Ltd All rights reserved Published by Glenn Richards. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopied, recorded, scanned, or otherwise, except as permitted under Canadian copyright law, without the prior written permission of the author. Notes to the Reader: While the author and publisher of this book have made reasonable efforts to ensure the accuracy and timeliness of the information contained herein, the author and publisher assume no liability with respect to losses or damages caused, or alleged to be caused, by any reliance on any information contained herein and disclaim any and all warranties, expressed or implied, as to the accuracy or reliability of said information. The publisher and the author make no representations or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties. The advice and strategies contained herein may not be suitable for every situation. It is the complete responsibility of the reader to ensure they are adhering to all local, regional and national laws. This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that neither the author nor the publisher is engaged in rendering professional services. If legal, accounting, medical, psychological, or any other expert assistance is required, the services of a competent professional should be sought. The words contained in this text which are believed to be trademarked, service marked, or to otherwise hold proprietary rights have been designated as such by the use of initial capitalization. Inclusion, exclusion, or definition of a word or term is not intended to affect, or to express judgment upon the validity of legal status of any proprietary right which may be claimed for a specific word or term. The fact that an organization or website is referred to in this work as a citation and/or potential source of further information does not mean that the author or publisher endorses the information the organization or website may provide or the recommendations it may make. Further, readers should be aware that the websites listed in this work may have changed or disappeared between when this work was written and when it is read. Individual results may vary.

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CONTENTS INTRODUCTION ............................................................................................................................... 4

ASHWAGANDHA ............................................................................................................................. 5

BCAA ................................................................................................................................................ 6

CAL-MAG ......................................................................................................................................... 8

L-GLUTAMINE ................................................................................................................................ 10

L-TYROSINE.................................................................................................................................... 13

RHODIOLA ..................................................................................................................................... 14

CONCLUSION ................................................................................................................................. 16

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INTRODUCTION

If you’re an athlete, you know the importance of allowing your

body and muscles to rest and recover after intense or strenuous

exercise.

If not, you will be aching and unable to perform the next round,

and you won’t be able to accomplish your goals, especially if

you’re trying to lose weight.

If you were participating in a athletic competition with

knockout stages, you’d be out after the first stage!

Recovery, though, doesn’t mean that you can just chill and be a

couch potato, or even binge on unhealthy food, pizza, chips,

and the like.

Recovery means to speed up the recovery of your sore

muscles, and there are a lot of ways to do that. For

instance, some people recover by getting plenty of

sleep, hydrating themselves and even using holistic

aids like salt baths and massage.

Nonetheless, supplements are vital to the process of

muscle renewal as these substances are packed with

recovery material to speed up the process of

revitalization.

In All Natural Recovery Supplements, we’re going to look at all natural supplements which will

help your muscles to recover and be strengthened for the next bout of exercise.

Without further ado, let’s begin right now!

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ASHWAGANDHA

Withania somnifera (commonly known as

ashwagandha) is part of nightshade family and often

used as an herb in Ayurvedic medicine. In Ayurvedic

medicine, it is known as Indian ginseng, and can be

used to treat a variety of ailments. In modern day, it

seems promising to treat Alzheimer’s or Parkinson’s

disease.

The reason why ashwagandha is useful as a recovery

supplement is due to its powerful effects on the

nervous system.

In validated studies conducted for anxiety and

depression, ashwagandha has been demonstrated

effectively to mirror the effects of some anti-

depressant drugs and tranquilizers.

In a study on stress, researchers discovered that a standardized ashwagandha extract was able

to act on the elevated levels of the stress hormone cortisol. Usually cortisol causes a lot of

negative responses such as lowering the immune function, increasing blood pressure,

cholesterol, gastrointestinal problems and weight gain, and causing conditions such as chronic

fatigue, insomnia and so on.

With the ashwagandha extract, participants reported an amazing recovery: they indicated that

they experienced increased energy levels, suffered from less fatigue and slept well, and in

general, their well-being was enhanced for the better.

Importantly, their cortisol levels were found to be reduced by 26%, and there was also a decline

in fasting blood glucose levels.

Similarly, this will apply to intense exercise because exercise is indeed stressful to the body and

also releases cortisol. Therefore, ashwagandha is one excellent supplement to be used by

athletes to reduce the recovery time between exercise sessions and events.

One of the available extract supplements in the market comes in the form of 500 mg extract.

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BCAA

A branched-chain amino acid (BCAA) is an essential amino acid, and there are basically 3 of

them: isoleucine, leucine and valine.

In itself, BCAA has been used to treat various medical conditions such as Lou Gehrig’s disease,

neurological conditions and so on. In fact, some people, perfectly healthy, do consume the

BCAA so as to enhance their concentrate and to prevent fatigue. Interestingly, it has also been

used as a clinical aid in the recovery of burn victims.

At the same time, athletes use BCAA for another crucial purpose: to reduce muscle breakdown

and improve recovery time.

It has been well established that BCAA essentially stimulate protein synthesis in our body,

especially leucine.

BCAA compose about 35% of the essential amino acids found in muscle proteins. As the

muscles burn up the available stores of BCAA in the body during intense exercise, the body will

start to break down the skeletal muscle to conscript those amino acids as further fuel for the

exercise.

At the same time, BCAA competes with tryptophan (also an amino acid) for entry into the brain.

Tryptophan mainly acts as a precursor to serotonin, a neurotransmitter. Serotonin regulates

and maintains the mood, the deficiency of which may lead to depression. In addition it also

regulates sleep function and appetite.

During vigorous exercise, the serotonin level can increase the sensation of fatigue, so it follows

that BCAA consumption would lessen fatigue.

Scientific data has shown that BCAA supplementation before and after exercise promoted much

benefit for the muscle by decreasing the damage incurred by the muscles and also promoting

protein synthesis.

In one Asian study, participants underwent several days of tested exercises (involving squats

etc). Some of them were given the BCAA supplement while the rest were given a placebo.

Participants given the supplements reported a lesser degree of soreness.

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A study in Journal of the International Society of Sports Nutrition indicated that BCAA

supplementation basically support energy use in the body and also markedly reduced muscle

damage and soreness.

The study involved the consumption of 20 g

of BCAA on a daily basis. In addition, the

participants also took large doses of 20 g of

BCCA before and after a high-intensity drop

jump exercise regime, which included 100

drops from a height of 0.6 m.

Results indicated that the BCAA group

reported a lower degree of inflammation

and muscle soreness.

In supplemental form, BCAA requires no complex digestion process and is readily absorbed into

the bloodstream. Due to this, the recovery time is much reduced.

Since our diet can provide the BCAA (e.g. meat, dairy products and so on), researchers believed

that no more than 2.0 g per kg of body weight is required. However, the eventual dosage will

depend on your goals, the instructions of the supplement and the doctor’s advice if any.

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CAL-MAG

Cal-Mag is mainly a generic name used in this book; there are a lot of supplements out there

with derivations of the name.

Basically, Cal-Mag refers to a supplement comprising calcium (Cal) and magnesium (Mag).

Now, why are these 2 so critical to the process of recovery, and why are they associated

together?

Let’s start with calcium first.

As many of you would know, calcium is primarily

associated with bones, and is vital to ensure optimal

bone health and growth throughout our life. In fact,

nearly 99% of the body’s calcium is stored inside the

bones and teeth. However, as we age, the

concentration of calcium will decline.

Meanwhile, the rest of calcium is involved in

physiological processes. For instance, calcium is

required for the blood-clotting and the nervous

systems to function too.

Magnesium itself is also an essential mineral in

human nutrition.

Magnesium is required for a whole lot of essential functions in the body. These includes the

immune, muscle and nervous systems. On top of that, magnesium regulates blood glucose

levels and has been shown in ongoing research to play a role in managing cardiovascular

diseases, diabetes and high blood pressure etc.

The lack of magnesium has been linked to fatigue and insomnia, poor memory, rapid

heartbeats and so on.

After a strenuous workout, you will find yourself nursing sore aches and muscles. This is where

calcium and magnesium comes in.

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Calcium and magnesium balance each other in our body.

One of the most major roles which magnesium plays is the ability to help the muscles to relax

and recover.

After a bout of vigorous exercise, muscle soreness occurs. Soreness is thought to be the

microscopic tearing of the muscle fibers. The intensity of the tearing (and soreness) depends on

the time and intensity of the exercise itself.

The tearing of the muscles causes a leak,

which is what reflects the fatigue and

soreness sensation experienced by the

person.

The leak inside the muscles is that of

calcium. When such an event occurs, the

force produced by the muscle weakens. In

addition, the leak activates a protein-

digesting enzyme which further damages

and exhausts the muscle fibers.

While calcium supplementation can aid in recovery and contract the muscles again, it is not

enough to fully repair muscles. Magnesium is what is required in order for calcium to achieve

its potent recovery effects. Therefore the 2 work very closely together.

The daily recommendation for calcium is 500 – 700 mg while magnesium is 250 – 300 mg.

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L-GLUTAMINE

Glutamine is a very important amino acid for

athletes. It is the most abundant non-essential

amino acid in the body, making up about 60 per cent

of the extracellular and intracellular amino acids, and

is also known as L-Glutamine.

On a daily basis, our body produces 50 – 120 grams

of glutamine. Most of it is stored in the muscles, and

then the lungs.

It is not considered an essential amino acid because it can be synthesized from other aminos –

glutamic acid, isoleucine and valine.

Glutamine plays a major role in liver function. At the same time it acts as cellular fuel to the

muscle and other tissues in the body, and may also regulate protein synthesis.

Glutamine is also used in several medical treatments, such as being used to counter the side

effects of chemotherapy (for cancer), nerve pain treatment and so on.

It is also effective in boosting the immune system and digestive system for those people who

are undergoing radiochemotherapy for esophageal cancer.

In a nutshell, strenuous exercise stresses our immunity system.

Besides playing a crucial role in the immune function, glutamine also figures largely in the

elimination of lactic acid from our body.

Lactic acid is produced when glucose and glycogen stores are burned by the body to produce

energy and fuel for exercise. Glutamine regulates lactic acid levels by producing bicarbonate

ions which neutralizes lactic acid in the bloodstream.

The main role in which L-glutamine plays for muscle recovery is in the movement of the

nitrogen atoms. After strenuous exercise, transport of the nitrogen atoms to the damaged

tissues will help to stimulate repair.

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L-glutamine also stimulates glycogen sythnase. This is an enzyme which is crucial for the storage

of glycogen reserves in the liver and the muscles.

Therefore, to the athlete, the size of the glutamine pool in the muscle cells is very important.

They reduce recovery time and muscle weakness, and also enhance the immune system.

Dietary sources of glutamine include the following:

Beef, pork, poultry etc

Milk, yogurt, cheese etc

Cabbage, parsley, spinach etc

For the matter of glutamine supplementation, studies have shown that between 50% and 85%

of a large dose of glutamine ingested orally does not reach the bloodstream. Instead, it is used

by the mucosal cells of the intestinal tract. That is why glutamine supplementation is often used

by athletes.

In a Medicine & Science in Sports & Exercise study,

male participants were recruited in an attempt to

observe the effects of glutamine on recovery.

The participants, between the ages of 19 and 30,

went through a rigorous exercise regime. Random

participants also consume a glutamine

supplement (about 0.3 g per kg of body weight),

while the rest consumed a placebo instead. The

study was conducted for a total of 6 days.

After the 6 days, the participants went through the same exercise regime again. This time,

results indicated that those who had the supplemental intake demonstrated more endurance

and power than the placebo group. This meant that the participants were able to recover fully

from the previous round of exercise.

In that case, then what is the best to consume glutamine supplement? There are two schools of

thought as to the best way around this.

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According to one, the advice is to consume a very large amount (5 grams or more) of glutamine,

all at once so that it does not matter that a significant amount is destroyed.

On the other hand, researchers suggest that it is best to have an intake of 2-3 grams four or

more times throughout the day.

As for the timing, the general advice is immediately after training and before bed.

Glutamine supplements come in various form – capsule, liquid, powder and tablet.

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L-TYROSINE

Like L-glutamine, L-tyrosine is another non-

essential amino acid. It is synthesized from

phenylalanine (essential amino acid) which is

derived from the diet.

Tyrosine is primarily important because it is the

precursor compound to neurotransmitters, the

brain cell signalers. This includes dopamine, epinephrine and norepinephrine. Meanwhile, in

the thyroid gland, tyrosine is converted to thyroid hormones such as T3 and T4.

Furthermore, tyrosine also helps to produce melanin, the pigment for our hair and skin color.

Scientific evidence has shown that tyrosine supplement is useful to keep fatigue at bay, and

also improve mental and memory functions who have been deprived of sleep.

During strenuous exercise, your body is stressed out. The

presence of dopamine and norepinephrine etc serves to

stabilize your body’s stress reactions.

Data has shown that tyrosine at 150 g per kg of body weight

can help to alleviate stress.

Critically it lessens stress and enhances the sleep function,

thereby increasing the recovery effects and allows your body

to revitalize itself.

In supplementation, L-tyrosine is usually consumed at a dose

of 500 – 1500 mg per day.

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RHODIOLA

Rhodiola is a unique herbal remedy which has been used for varied uses. For instance, it has

been used to strengthen the nervous system, keep depression at bay, enhance the immune

functions of the body, shed weight and so on.

In fact, it even has a historical legend

based on it. In 77 A.D., the Greek physician

Pedanius Dioscorides studied the plant and

documented its medical effects in his book

“De Materia Medica”. According to the

book, the Vikings were using the plant to

enhance their physical strength and

endurance.

Meanwhile, the Chinese even sent

expeditions to ice cold Siberia to bring

back the plants so that they can use it in

their medicinal preparations; they called

the plant “golden root”.

Besides being known as the golden root, Rhodiola (Rhodiola rosea) is also commonly known as

the rose root and grows in the high altitudes of the Arctic and the mountains of central Asia etc.

Rhodiola primarily acts on stress as an adaptogen.

Adaptogens are natural plant compounds which enhance

the body’s non-specific resistance ability and normalize the

body’s biological functions.

When the body is stressed, rhodiola establishes balance

again by enhancing the body’s tolerance level through the

mechanism of influencing serotonin and norepinephrine

levels. Furthermore, Rhodiola has also been claimed to

work in many therapeutic uses, such as to reverse decline

in work performance, headaches, hypertension and poor

appetite etc.

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Scientific studies also indicated that Rhodiola is able to enhance memory. Among other

benefits, it has been shown to be effective in managing cardiac problems aggravated by stress,

increase the body’s immunity against cancer by enhancing resistance to toxins, and so on.

The importance of Rhodiola to muscle recovery is that it enhances the amounts of enzymes,

proteins and RNA in the muscle cells, and kickstarts an increased production of the material

required for the recovery process. Rhodiola also stimulates glycogen synthesis in the liver and

muscles.

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CONCLUSION

At the end of the day, recovery is a vital process following an

intense training or exercise routine.

Exercise generally stresses the body and in particular, the muscles.

It stretches them and damages them to an extent. The soreness

and aches which follows closely is something which anyone who

exercises will experience.

In order to speed up the recovery process, supplements would

come in very handy. As with supplements, natural ones are the

best because they are holistic and not toxic to the body.

With the 6 examples of the natural recovery supplements

introduced in this book, we hope they will be useful to you, and

allow you to recover faster and stronger, and be ready to exercise

again in no time, and give your best!