When trying to lose weight or gain muscle we all know that nutrition plays an important role. What many people do not realize is how important post workout nutrition is. It is important to eat the right things at the right times after a workout in order to gain strength and improve recovery time.
The best post workout supplements provide key nutrients to the body right after a workout is completed. Getting the proper amount of carbohydrates and protein to the body after a workout is essential in the healing process.
Immediately after a workout your body needs nutrients in order to begin repairing the damage that was done to the muscles during exercise. A quick liquid meal is recommended in order to rapidly replenish your glycogen stores, stop the breakdown of protein, and to elevate protein synthesis.
Rapid Replenishing Glycogen Stores
The best post workout supplements will help you quickly replenish glycogen stores. During a workout you are burning energy, which means that you will use up your glycogen stores. Replacing these quickly will ensure that you are in optimal condition the next time you workout.
The 2 best carbohydrates for replacing glycogen are maltodextrin and dextrose. These two carbohydrates will help create an insulin spike. Insulin released in the blood stream is highly anabolic during rest. This means that it helps end protein breakdown after a workout and will also help build muscle.
Stop Protein Breakdown
The best way to stop protein breakdown is with insulin. This is why carbohydrates are important in a post workout supplement. The carbs will create an insulin spike, which in turn will stop the breakdown of protein.
However, taking carbs is not the only thing necessary in post workout nutrition. You also need to have protein in order to stop the breakdown, build muscle, and repair muscles. A combination of carbs and protein will boost insulin levels and further the recovery process.
Increase Protein Synthesis
In order to increase protein synthesis, insulin once again comes into play. However, in addition to spiking insulin in order to build muscle you also must have a high level of essential amino acids. BCAA supplementation will provide your body with the necessary essential amino acids that will help boost protein synthesis.
Other Post Workout Recovery Aids
In addition to what is listed above, it is important to note that when you are breaking down muscle tissue your body is going to need some help. Fluids are what transport immune cells to the torn muscle debris. When immune cells are working free radicals build up in the body.
Free radicals are unstable and will bond to anything. These free radicals can breakdown tissues in the muscle and cause further damage, which can result in a longer recovery. This is why it is important to consider antioxidants in your post workout nutrition plan. Antioxidants will bond to the free radicals so they do not bond to the muscle tissue and break it down further.
When considering the above information it is important to look at post workout supplements that contain carbohydrates, protein, and antioxidants. These are the three key ingredients of a quality post workout supplement.
Below you will find 3 of the top selling post workout supplements available. As with any type of supplement make sure that you research the product thoroughly and only take the recommended dosage each day in order to get the most benefit.
Legion Recharge post workout supplement contains creatine monohydrate, L-carnitine L-tartrate, and Corosolic acid. All three of these ingredients have been proven to help build muscle, reduce soreness, and improve overall recovery after an intense workout.
If you truly train hard and are looking for the best way to push your limits and get as much out of your workouts as possible, the Legion Recharge post workout supplement is a good choice. This is one of the best selling post workout supplements on Amazon and comes recommended with many 4 star reviews.
Recharge offers a 90 day money back guarantee. If you are not satisfied with the product you can return it within 90 days of purchase and receive your money back.
Powerbuild offers a post workout recovery supplement that can help fuel lean muscle growth, maximize muscle recovery, reduce soreness, increase power, combat overtraining, and help boost your immune system.
The science based formula for Powerbuild includes L-Glutamine, which supports recovery, L-Leucine to fuel muscle growth, Creatine Monohydrate to provide strength, power, and improve muscle growth and anaerobic endurance, L-Carnitine L-Tartrate to boost recovery, Beta Alanine to add strength, endurance, and power, Betaine Anhydrous, which improves power, strength, and endurance, and Bioperine, which maximizes the ingredient uptake.
Powerbuild has a 4 star review on Amazon and is one of the best selling post workout supplements. It comes with a 100% money back guarantee.
BCAA or branched chain amino acids help burn fat quicker while preserving muscle. Taking BCAA capsules after a workout can help a person recover faster and boost overall performance. In addition, these supplements can help reduce soreness after a tough workout.
Sheer BCAA capsules contain L-Valine, L-Leucine, and L-Isoleucine. The product is backed by a 100% money back guarantee. This product is one of the best selling post workout supplements on Amazon and comes with a 4 star review.
There are many great post workout supplements available and each has its own pros and cons. Some people prefer to create their own post workout diet without using a supplement. However, using a supplement provides a quick way to give your body the nutrition it needs right after a workout, which is important especially when you need your body to recover quickly.