Though exercising boosts immunity, increases confidence, and helps us maintain a healthy weight, on the downside, it causes severe muscle aches.
After a strenuous workout or leg day, most people experience muscle soreness that makes even a simple movement challenging for them.
Fortunately, several muscle recovery tools and supplements on the market aid the process of recovery, preparing you for your next workout.
Recently, there has been a buzz around muscle milk as a “healthy” workout supplement, but is it for real?
We’ll find out what muscle milk is and suggest some of the best alternatives for speeding up your muscle recovery process.
What is Muscle Milk?
Muscle milk, a nutritional supplement drink, is commonly seen at drugstores and supplement stores.
It is packed with milk protein isolate, caseinate, fructose, calcium, sodium, potassium citrate, maltodextrin, vitamin mineral blend, and more. Though the ingredients can vary from brand to brand, the primary ingredients remain the same.
But are the ingredients safe?
Yes, the ingredients of muscle milk are safe for the most part because the product list doesn’t contain any harmful substances.
However, someone with chronic illnesses like kidney problems, blood pressure, or sensitivity to sugar alternatives or food dyes should be cautious.
The artificial sweeteners might interact with gut bacteria leading to insulin resistance and obesity.
Therefore, it’s best to consult a health professional before considering muscle milk as a post-workout supplement.
Is Muscle Milk Good for You?
Muscle milk is delicious and well-liked by many people.
However, that doesn’t mean the drink is safe for everyone. Here’s why.
It Can Overwork the Kidneys
If you have kidney issues, it’s best to talk to your health practitioner before consuming muscle milk. A few people with kidney disease require diets high in protein, while others need low-protein diets.
Muscle milk contains proteins, and it may not suit anyone with an existing kidney condition. Excess protein in the human body metabolizes and flushes through kidneys, and therefore the nutritional supplement can strain the kidneys.
May Cause Allergies
The US Food and Drug Administration sent a warning letter to CytoSport in 2011.
CytoSport is an American company that produces sports-related nutritional products, including muscle milk. But why did the FDA send the company a warning letter?
The company claimed that their muscle milk has “no milk.”
Muscle milk does not contain real milk, but it consists of casein and whey proteins - milk derivatives - that may cause allergies in some people.
Casein and whey proteins do not suit all people, particularly those with a sensitive gut.
It Does Not Contain Healthy Fats
Muscle Milk manufacturer, CytoSport, acknowledged paying $5.3 million for its marketing statements like “Healthy, Sustained Energy” and “healthy fats.”
The lawsuit, however, considered muscle milk products as the nutritional substitute to “fat-laden junk food.”
Even worse, Plaintiff, Claire Delacruz compared muscle milk beverages to Krispy Kreme doughnuts and claimed that the drink contains an equivalent amount of saturated and total fat - if not more.
On top of that, the artificial sweeteners in the drink are also alarming. People who exercise cut down their sugar intake to build muscles, and it’s ironic how a workout supplement may contribute to sugar intake.
You may also like: How to Make a Protein Shake Without Protein Powder?
Muscle Milk 100 Calorie Protein Shake contains 20 grams of premium quality protein and NO SUGAR.
While over-the-counter muscle milk includes synthetic ingredients and artificial sweeteners, this one, in particular, contains zero sugar.
So, if you were dubious about consuming muscle milk because of artificial sweeteners, you can buy this one without worrying. Our body requires around 50-90% of protein every day.
However, the protein needs of a professional athlete or gym freak will vary because their bodies are more active compared to normal individuals.
If you are less active, you may need less protein. However, if you exercise daily, you need more protein to meet your body’s needs.
Muscle milk balances protein in your body, promoting muscle recovery. On top of that, it provides essential nutrients that give your body the energy it needs.
However, we still suggest you speak to your doctor before including muscle milk in your diet.
Muscle Milk Alternatives
Creatine supplements are a great alternative to muscle milk. You can find it in the form of drink mixes, powder, tablets, and energy bars.
Athletes use it readily to promote muscle recovery and boost performance. Studies conducted in the 1970s suggest that creatine supplements may increase physical performance.
Since then, people have been utilizing it to reap its energy-boosting and muscle-relaxing benefits.
Additionally, a study published in Medicine and Science in Sports and Exercise concluded that men taking creatine supplements had increased muscle mass and strength than those who did not.
Another study in the Journal of the International Society of Sports Nutrition suggests creatine promotes recovery after strength training.
Perhaps this explains why more athletes prefer creatine over muscle milk. If you’re looking for a supplement to recover from sore muscles, creatine can be a much better substitute for muscle milk.
L-Glutamine is the building block of proteins in your body. Though glutamine promotes immune function, digestion, and other bodily processes, athletes use it for recovering muscles.
Journal of Exercise Science and Fitness suggests that L-glutamine supplementation can significantly decrease the DOMS (delayed-onset muscle soreness).
Another 2015 study indicates the effectiveness of L-glutamine on muscle strength recovery and soreness. It was seen that L-glutamine supplement intake drastically reduced muscle soreness.
Though most protein powders contain L-glutamine, you can also purchase it in the form of a drink, tablet, and powder.
Strenuous exercise gradually reduces glutamine levels in our body, and hence you have a hard time recovering post-exercise.
However, L-glutamine can balance the glutamine levels in your body, helping you recover faster.
The Importance of Muscle Recovery
Exercise is essential for improving physical strength and boosting performance (typically for athletes).
However, to exercise with the same intensity, you must recover physically and psychologically.
When we exercise, our muscles go under stress, which is why they get sore pretty quickly. On top of that, our energy depletes.
However, as our body recovers, it restores energy, repairs muscles, and boosts performance.
The best muscle recovery tools and supplements aid in muscle recovery and help you prepare for the next day. So, it reduces the chance of extended muscle pain or missed workout days.
Aside from that, it’s essential to get enough sleep to quicken up the recovery process.
Best Workout Recovery Tools and Supplements
Once you hit the gym with the goal of building muscles, you cannot stop after a week of workouts.
When you experience sole muscles, it makes work out even more challenging for you, so you may feel like giving up.
But guess what, that’s the sole reason best workout recovery tools and supplements exist. They aid faster muscle recovery and prepare you to take on the most vigorous workout days like a strong athlete.
If you’re unsure what they are and how they work, we’ll explain them below.
Unlike supplements and nutritional drinks that make you skeptical about their ingredient list, ExoGun eliminates the doubts entirely.
The device uses specialized technology to “treat your body right” by enhancing relaxation and recovery.
It boosts circulation, repairs muscles, and releases muscle tension, helping you recover quicker. Whether you work out at the gym, go hiking, or jogging, the device will work great for you.
It uses percussion therapy to improve muscle function. The pulsating strokes penetrate deep within the muscle tissues layers to aid faster recovery.
Here’s what else ExoGun does for you.
- It alleviates soreness and muscle tightness.
- Improves blood circulation and muscle motion
- Boosts your performance at the gym and helps you recover quicker
- Relieves anxiety, fatigue, and stress - typically those linked to workout
ExoGun comes with a powerful motor that provides the ultimate massage experience. However, it operates quietly, is lightweight, and is wireless, which is a plus.
Not all body parts require the same amount of treatment and hence the ExoGun comes with customized recovery solution for you. You can switch between 4 attachments and 6-speed modes per your preferences.
It is equipped with ShockSmart sensitivity and delivers the exact power you need.
Besides, you do not have to ask someone to do it for you. This device was designed to meet customer preferences while easing muscle recovery.
Therefore, you can pick up the ultra-light device, switch it on, and use it on target muscles as required.
Athletes and gym fanatics frequently try out new products to speed up muscle recovery. Recently, milk muscle has been a buzzword, and people are wondering if it’s actually helpful.
In all honesty, milk muscle tastes great and has proteins essential for the body. However, it may contain synthetic ingredients or artificial sweeteners that are not good for the body.
So, you can try other alternatives like creatine and L-glutamine.
If you’re dubious about the efficacy of supplements, it’s better to go with the best muscle recovery tools like ExoGun. The smart technology of the device eliminates muscle pain and boosts blood circulation.