Tag Archives: what to take post-workout

It seems like everyone is so focused on what to take BEFORE the workout that they often forget it's just as important to supplement your muscles AFTER the workout. Experts agree that the nutrients you ingest within 60 minutes of finishing the workout are crucial to determining your results including growth and recovery. Let's take a look at the top 4 post-workout ingredients that you should be taking right after that intense gym session.

 

4. Creatine Monohydrate

 

What is it?

• A legend in the supplement industry, Creatine Monohydrate is actually produced in the body but only about one gram per day. Studies show that the optimal dose for Creatine Monohydrate is 5 grams after a 20 gram loading period of 2 weeks. You must take this AFTER your workout for optimal absorption as this is how you'll maximize your benefits in the gym. The key is that creatine is best absorbed when taken in conjunction with a high quality protein (more on that below) and fast acting carbohydrates. Taken on its own, its absorption is not nearly as good.

 

Benefits

• Higher energy levels
• Extended fuel source for muscles
• Allows for more time under tension, which triggers muscular hypertrophy
• Boosts recovery time (1, 5)

 

3. Glutamine

 

What is it?

• Another amino acid found within the body, Glutamine, like Creatine, is created in small amounts but can result in high level benefits when introduced into the diet via supplementation. The ideal dose is 5 grams but no loading period is needed with Glutamine. Just like Creatine, it's important to take Glutamine after your workout as this is when it can work its magic.

 

Benefits

• Promotes protein synthesis (essential for muscle building)
• Protects from catabolism (muscle tissue breakdown)
• Supports recovery (2)

 

2. L-Carnitine L-Tartrate

 

What is it?

• This amino acid derivative is making big waves in the supplement industry due to recent studies that highlight its benefits. When you take it after your workout, you'll want to shoot for 2 grams. No loading phase is needed.

 

Benefits

• Supports faster recovery times
• Promotes more time under tension (ideal for muscle building)
• Triggers a higher level production of growth hormone (needed for muscle building, recovery, and results) (3)

 

1. Whey Protein Isolate

 

What is it?

• This milk-based protein source isn't your typical protein supplement. While whey concentrate and casein are ideal for various times throughout the day, nothing beats protein isolate for a post-workout treat. Protein isolate has been broken down into its most absorbable form. In fact, it scores 101 out of 100 on the bioavailability scale. This means that your body is going to be able to quickly absorb it and put it to good use. If you use any of the ingredients on this list, make sure it's protein isolate.

 

Benefits

• Supports muscle recovery
• Triggers protein synthesis
• Promotes muscle growth
• Boosts immunity (4)

 

Conclusion

 

While pre-workout nutrition is important to prepare your body for the workload ahead, what you do AFTER your workout is just as essential. Post-workout ingredients can ensure faster recovery and better results. The four ingredients mentioned above are some of the best in the industry. If you have to only choose one, go with protein isolate for the best benefits.

 

REFERENCES

 

1. Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003 Nov;17(4):822-31.

 

2. B. Mittendorfer, E. Volpi and R. Wolfe. Whole body and skeletal muscle glutamine metabolism in healthy subjects. Am J Physiol Endocrinol Metab. Author manuscript; available in PMC 2012 Aug 22.

 

3. Kraemer WJ, Volek JS, French DN, Rubin MR, Sharman MJ, Gómez AL, Ratamess NA, Newton RU, Jemiolo B, Craig BW, Häkkinen K. The effects of L-carnitine L-tartrate supplementation on hormonal responses to resistance exercise and recovery. J Strength Cond Res. 2003 Aug;17(3):455-62.

 

4. Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan;136(1 Suppl):269S-73S.

 

5. Antonio, J., Ciccine, C. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of The International Society of Nutrition 10:36, 2013.

Post-workout nutrition is one of the most important aspects of helping you make progress towards your fitness goals. Without it, you are robbing yourself of some SERIOUS progress.

But what are we supposed to eat after our workouts? Well, to answer that question, you have understand what is going on in our bodies after a workout is finished.

The Muscle Breakdown

During your workout, you are constantly placing stress on the muscles that you have been targeting during your training. As a result, your muscles have been broken down, and are in need of repair.

So, as you probably already knew, the most important factor in your post-workout nutrition is protein. This allows you to fuel your body with the resources it needs to build and repair muscle, in preparation for your next training session (which should include some form of increased stress, via progressive overload).

The best way to do this is with a whey protein shake, since it fills your body with high-quality, fast-acting protein. This will make an impact faster than any other form of protein, and is highly recommended for you right after your finish a workout. By doing so, you are taking advantage of the anabolic response your body is currently presenting.

Now, filling your body with protein right after your workout is great. However, it can still be improved.

How can this be done? Simple: it's time to combine protein with some carbohydrates.

Time to Carb Up

While carbohydrates have become the hated macronutrient in society, it is still widely known as an immensely beneficial nutrient to consume post-workout.

So, why should you take carbohydrates right after a workout if carbohydrates are so despised?

After intense exercise, it is known that your glycogen levels are also depleted. Re-filling these is important to give your muscles the energy they need, and carbohydrates are the perfect solution for this.

In fact, good carbohydrate and protein meals post-workout have been proven to increase the rate of muscle glycogen storage after exercise¹. This is because it helps to create a positive insulin response, which is the hormone responsible for the anabolic response your body needs in order to increase in size and muscle mass.

Now, with this statement, the next question to inevitably come up will be, 'What type of carbs should I be taking in?'

The answer: You should be taking in a mix of complex and simple carbohydrates. One is meant to fuel your muscles as quickly as possible, while the other is meant to help give you some more energy for a few hours.

However, carbs are not THAT simple. You see, these are placed on the glycemic index, which is used to measure how the carbohydrates that you just consumed raise your blood sugar levels. When you look at this scale, you should take note of the high GI carbs, as these will have the biggest impact on your insulin levels. With this comes an improved anabolic response, which equals more potential for growth for you.

One source that is often talked about is adding dextrose into your PWO shake. Dextrose is a form of glucose that is found in some foods, such as honey and fruits. Studies on horses have shown that doses of dextrose upon completion of intense exercise helps to increase the rate of muscle glycogen resynthesis².

Other good options to include would be carbohydrates from fruits and oatmeal, as these are both additions that mix nicely into your post-workout shake.

Fuel for Gains

Whatever you decide to do, just make sure that you are consuming a good amount of fast-acting protein and carbs upon the completion of your workout. Doing so ensures that you are giving your body the proper fuel it needs to begin repairing NOW, when the potential is at its highest. Without doing so, you are just leaving yourself at risk of reducing your progress significantly.

1. Zawadzki, K.M., B.B. Yaspelkis 3rd, and J.L. Ivy. "Carbohydrate-protein Complex Increases the Rate of Muscle Glycogen Storage after Exercise." Journal of Applied Physiology 72 (n.d.): 1854-859. Web.
2. Davie, A.J., D.L. Evans, D.R. Hodgson, and R.J. Rose. "Effects of Intravenous Dextrose      Infusion on Muscle Glycogen Resynthesis after Intense Exercise." Equine Veterinary Journal 27 (n.d.): 195-98. Web.