The time of year when people make resolutions to get fit is approaching. Coinciding with this is a temporary spike in gym patrons and the number of people with post-activity soreness whose bodies aren’t used to the rigors of regular activity. Whether you are one of these individuals beginning an active lifestyle again, a weekend warrior, or trained athlete, here are four key ingredients to speed your recovery process.

Branched Chain Amino Acids (BCAAs). Amino acids form the proteins that help build body tissues, including muscles. The amino acids valine, leucine, and isoleucine are considered branched-chain amino acids due to their molecular structure (having an aliphatic side-chain with a branch—a central carbon atom bound to three or more carbon atoms). They are vital for muscle development and to reduce muscle fatigue and soreness. BCAAs are primarily metabolized in the skeletal muscles, while other amino acids are metabolized in the liver. Researches have observed that taking BCAAS before and after physical activity reduces post-activity soreness, muscle damage, and fatigue.

Glutamine. Another amino acid, glutamine is the most abundant amino acid in the body. It is predominantly stored in the muscles and lungs and involved in many metabolic processes. Muscle and blood levels of glutamine fall during periods of intense physical activity, increasing muscle catabolism (eaten up) and making you more susceptible to illness. Optimum glutamine levels, during and after physical activity, slows the breakdown of muscle and improves the development of lean muscle mass. In addition, glutamine influences the immune system through the gut. Indeed, your small intestines require significant amounts of glutamine to function efficiently and maintain healthy permeability.

Glucosamine. Glutamine is an amino acid sugar and major building block of healthy cartilage. It is required for the creation of glycoproteins, glycolipids, and glycosaminoglycans, which are carbohydrate-containing compounds found in tendons, ligaments, cartilage, and other tissues in the body. Taken regularly and consistently, glucosamine supports healthy cartilage and supportive tissues (tendons and ligaments), and joint mobility and flexibility.

Coconut powder. Proper hydration is crucial for physical performance and overall well-being. To perform your best, you need to maintain optimum hydration levels. What controls cellular hydration is electrolytes. These electrically charged ions increase cellular hydration as more electrolytes enter the cell. Coconut naturally contains five key electrolytes: sodium, potassium, calcium, magnesium, and phosphorus. By supplying these key electrolytes, you can increase your cellular hydration after physical activity and replenish lost fluids.

Together, these four ingredients can help you maintain lean muscle mass and recover faster so you can get back to your activity more quickly. As you continue or begin anew, your physical activity you will see real results towards your body weight goals when you include these ingredients to optimize recovery