2 Must-Haves I think every person who regularly trains is glutamine and a foam roller! These are especially important for newbies to the fitness world. When you are new to training these 2 items will be your best friend. Both are for recovery and helping your body to feel less sore. Trust me, the first month of training when your muscles are thinking WTF are you doing to me, you will want glutamine to alleviate that pain which will help keep you pushing so you don't give up from the muscle soreness. Keep pushing through it!
L-Glutamine:
What is Glutamine? It is the most abundant amino acid in the bloodstream that makes up 30-35% of amino nitrogen in your blood. Meaning it is the primary transporter of nitrogen into your muscle cells. When you train, glutamine levels are depleted in your body, which decreases strength, stamina, and recovery. It plays a key role in protein synthesis. Studies show it can minimize the breakdown of muscle and improve protein metabolism. The first month of training is tough and you are miserable from being sore. Get some glutamine, it will be your best friend and be your best purchase!
It comes in powder form and powder in capsules. A recommended dose is 10-15 grams a day, 2-3x a day, with each serving around 5 grams. But to make your life easy, just do a scoop 2-3x a day. Especially after a workout and before bed.
Here are some other benefits to adding this supplement to your regimen:
- Improves gastrointestinal health or gut health
- Leaky gut, ulcers, IBS
- Brain health and aging
- Improves performance
Foam Rolling:
It Hurts So Good!!
Foam rolling is essential to recovery along with L-Glutamine. Self-myofascial release is a fancy term for self-massage to release muscle tightness. When applying pressure to your body, you are able to aid in the recovery process for your muscles to get them back to normal function. Which means your muscles are elastic, healthy and ready to perform again...they aren't sore and they feel awesome!
When you are sore and you foam roll it will hurrrrttttttttt. Embrace the pain, it will feel so good after. Lactic acid builds up in our muscles and that's what can cause soreness, stiffness, knots, and cramps. Foam rolling moves the lactic acid buildup to break it down and prevent all the yucky stuff mentioned above. When rolling out, look for parts that are extra sensitive and hold pressure for at least 20 seconds. Then continue to roll back and forth till you feel like it was enough. I bought mine on Amazon for $10, a 12-inch size. I zone out in front of the tv at night and roll my back, legs, calves, and booty. If your lower back is in pain or feeling tight, roll out your back and your glutes to loosen it up.
Benefits:
- Less muscle soreness
- Prevents injury
- Recover quicker
- Break up scar tissue
- Use as a warm up
- Improves mobility and flexibility
- Saves money from expensive sports massages
- Can be used as a tool to workout with!
These are my 2 Must Haves and they are both affordable for everyone! Get some today!