Recovery is the most important part of a workout. When you exercise, your body burns not only calories but also fluid levels, energy storage, amino acids, vitamins, minerals and nutrients that are essential in muscle preservation. Post-workout supplements are extremely important as they can help build muscle and, most importantly, keep your muscles healthy and ready for your next workout. So, here’s a quick guide of 5 supplements to use after your workout.
1. Whey Protein
The post-workout time-frame for nutrients to get into your muscles is very short and only whey protein is fast enough for the job. Whey protein isolate and concentrate are considered to be the best post-workout protein sources as it sends amino acids to muscle to quickly boost recovery and start muscle growth. Look for supplements which combine whey and casein, as whey spikes muscle protein synthesis and casein keeps it going for longer and further enhances muscle growth.
2. Amino Acids
Branched-chain amino acids (BCAAs) such as leucine, isoleucine, and valine are the most critical aminos for muscle growth and essential for proper muscle recovery. Leucine has been shown to be the main amino which starts the process of protein synthesis. Amino acids determine your rate of muscle recovery, allowing you to grow stronger and more durable with each training session.
Considered the best product to avoid dehydration and excessive loss of fluids from the body, electrolytes supplements contain high levels of the four main electrolytes that play vital roles in hydration and exercise performance: sodium, potassium, magnesium, and calcium. These important minerals are essential to be replenished in your body after your workout is completed. Sodium is responsible for maintaining fluids balance. Potassium can help prevent muscle cramps. Magnesium plays an important role in muscle relaxation, and calcium is required for normal muscle functions.
Creatine levels must be kept high inside muscle cells for optimal strength and energy. Post-workout is considered the best time to maximize creatine uptake, especially when it gets a boost from carbs.
5. Beta Alanine
This amino acid is now known to be critical for maintaining muscle strength and endurance. A great product to be taken after high-intensity workouts, beta-alanine supplementation may help to delay fatigue, increase anaerobic threshold, increase power, strength, and muscle mass.
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