If you really want to get the most out of each and every workout, then you ought to be considering how post-workout supplementation can work for you. After all, who doesn’t want to get all of those hard-earned results faster? Chances are that you don’t want to waste your time in the gym nor do you want to slow down your progress. Read on to learn more about how important post-workout supplementation is and how it can help you reach your goals!
What is post-workout supplementation?
Post-workout supplementation simply involves the ingestion of certain key nutrients our bodies need to aid in recovery following intense exercise. Nutrients such as protein, glutamine, and creatine (explained further below) are some of the main ingredients involved in post-workout supplementation.
Strenuous exercise can lower our muscles’ energy stores, breakdown lean muscle tissue, cause fatigue, and even temporarily lower our immune systems—to an even greater extent after weight training. While these are our bodies’ natural responses to intense training, the aim of post-workout supplementation is to help our bodies recover faster and more efficiently than with good nutrition and rest alone. In addition, you’ll want to make sure you are getting your post-workout supplementation in within an hour of finishing your workout for optimal absorption. Faster recovery equals faster results—period!
Benefits of post-workout supplementation
Without getting into too much detail, here are some of the biggest benefits of post-workout supplementation:
- Replenish energy stores – If you aren’t replenishing your muscles’ energy stores after each workout, you could be selling yourself short through early fatigue in your next workout.
- Fight catabolism – Strenuous exercise can lead to catabolism, or the breakdown of lean muscle tissue. Proper post-workout supplementation can help combat catabolism and promote protein synthesis.
- Repair, recover, rebuild – Nutrients such as protein, glutamine, and BCAA’s provide our muscles with the building blocks they need to “repair, recover, and rebuild” for faster results.
Post-workout supplementation products
- Whey protein – Whey protein is absorbed faster than other sources of protein by our bodies. This is why it is the number one choice of protein for post-workout supplementation. Whey protein comes in many forms now including whey protein concentrate, whey protein isolate, and hydrolyzed whey protein. Any form of whey protein will do, however the isolate and hydrolyzed versions have become increasingly popular due to the fact that they are absorbed even quicker in the body than the concentrated version of whey.
- Glutamine – Glutamine is the most abundant amino acid found in the human body. Not only does it aid in protein synthesis, it also helps support a healthy immune system and fight against the breakdown of lean muscle mass .
- Creatine – Creatine can be found already within our bodies in our skeletal muscle. When we train hard, our creatine stores often get depleted, resulting in fatigue. Restoration of creatine can help provide our muscles with the energy they need to power through the next workout with great intensity. While there are numerous forms of creatine on the market today, creatine monohydrate is the cheapest and one of the most studied supplements to date. Many studies even suggest that proper supplementation of creatine can aid in muscular growth—a popular goal for many athletes and fitness enthusiasts!
- BCAA’s – Branched Chain Amino Acids can help preserve lean muscle tissue and aid in protein synthesis. Whether you are trying to lean up or pack on a few pounds of muscle, the preservation of your muscular tissue is important. If you are trying to lose weight—particularly fat—muscle can help speed up your metabolism and burn extra calories. If you are trying to add muscle to your frame, you need to preserve as much muscle mass as possible. Studies have shown that a 2:1:1 ratio of the BCAA’s leucine, isoleucine, and valine can significantly aid in muscular preservation.
Although you can purchase any of these products separately, you may also find some of these products grouped together into one. Some protein powders for instance already contain glutamine and BCAA’s.
Where can I buy post-workout supplementation products?
You can find many of the products listed above at your local nutrition store, such as GNC, Nutrishop, or the Vitamin Shoppe. You may also want to consider purchasing these products online from retailers such as bodybuilding.com who offer competitive rates and free gifts with minimum purchases. No matter where you decide to buy from, do your research first on different products to find the one best suited for your goals.
Article by: Lauren Lopez
