Amino acids play a vital role in optimizing post-exercise recovery. These building blocks of protein are instrumental in repairing and rebuilding muscle tissue stressed during exercise.Amino acids like glutamine aid in immune system function and tissue repair, helping to alleviate muscle soreness. L-carnitine, another amino acid derivative, enhances fatty acid oxidation and reduces oxidative stress, contributing to improved muscle recovery. Overall, amino acids are indispensable in promoting efficient recovery, reducing muscle damage, and enhancing exercise performance. Creatine, an amino acid found in skeletal muscle, plays a crucial role in energy production during short bursts of high-intensity exercise. When taken in a daily dose of about 20 grams of creatine monohydrate (Cr) for at least two days, it can increase muscle phosphocreatine (PCr) levels by up to 50%, resulting in various performance benefits like increased power, strength, aerobic and anaerobic capacity, and muscle mass.Creatine has also been considered as a recovery aid, especially in scenarios involving significant muscle damage. It is thought to impact recovery processes such as protein synthesis, muscle membrane stabilization, calcium regulation, glucose storage, antioxidant activity, and modulation of post-exercise inflammation. Consequently, Cr supplementation has been linked to improved muscle glycogen levels after exhaustive cycling and reduced blood markers of muscle damage following events like ironman triathlons and long-distance running races.However, its effects on recovery from resistance-based exercise have been mixed, with some studies showing reduced muscle soreness, improved muscle force recovery, and less muscle damage with Cr supplementation, while others found no significant benefits. The response to Cr supplementation can vary between individuals, with some being responders and others not. Generally, for responders, a dose of around 20 grams per day for about 8-10 days, spanning both pre- and post-exercise periods, seems effective in reducing exercise-induced muscle damage and enhancing recovery. However, an extended supplementation protocol over several weeks might be necessary for some individuals. L-Glutamine, an amino acid abundant in muscle and plasma, plays vital roles in various cellular functions and immune response regulation. During strenuous exercise, glutamine levels can decrease, potentially affecting immune function and post-exercise recovery. L-Glutamine supplementation has been explored as a means to restore glutamine balance and improve recovery. Some studies have shown reduced muscle soreness and enhanced muscle force recovery in untrained individuals following multi-day glutamine supplementation. However, the effectiveness of glutamine supplementation may vary depending on factors like gender and dosage. Further research, especially in trained athletes, is needed to fully understand its impact on post-exercise recovery. L-Carnitine, primarily stored in muscle tissues, is crucial for fatty acid oxidation and reducing oxidative stress. Dietary intake or supplementation is necessary since the body's endogenous production may not suffice, especially during stressful conditions like exercise. L-Carnitine supplementation, typically in the form of LCLT, has shown promise in reducing muscle soreness and markers of muscle damage when taken for 2-5 weeks before exercise. It can be particularly beneficial for non-meat eaters and females experiencing decreased serum carnitine levels, potentially enhancing exercise performance and recovery. The effective dose is around 2 g/kg BW/day for the specified duration.

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Credits

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