EXPERT RECOMMENDATION: POST-WORKOUT SUPPLEMENTS TO RECOVER AND GROW
Staying fit is the new drift. From athletes to fitness fanatics, everyone is achieving heights in fitness industry through the innovation and implementation of diet, training, and supplementation. The secret behind their success is they give equal importance to recovery after a workout.
When you are following a well-planned exercise program designed to either gain strength and mass or shred those extra kilos, recovery becomes essential. Recovery is as important as exercise because you shred your muscle tissues during exercise and this damage is recovered during rest periods.
Eating right and taking proper rest is what you need to recover from your workouts. But sometimes our body fails to get the required nutrients from the food we eat. Here is where the need of post-workout supplements arises.
What are Post-Workout Supplements and why do you need it?
Post-workout supplements are something that increases your recovery time and helps you to repair the mutilation caused by the workouts. They help to reduce the muscle soreness and stimulate the muscle growth. They also help in replacing the lost nutrients and reduce the risk of injury. It allows your muscle to repair and grow back strong. Therefore, you should consider including pre-workout supps in your daily diet.
Here are the top 7 pre-workout stacks recommended by our expert team to improve your recovery time and get the best out of your workouts.
1. Whey Protein
We all know that the protein is the essential nutrient of our daily diet. Easily digestible whey proteins are high in amino acids which speed up your recovery time and contributes to your muscle growth. They get absorbed in your muscle tissues quickly and starts repairing it which is why they are considered as an excellent source of protein.
We strongly recommend you to include whey protein after your workouts to feed your hungry muscles with required amino acids and stimulate muscle growth.
Recommended Products: Optimum Nutrition Gold Standard, BSN Syntha-6, Nature’s Best Isopure.
Branched-Chain Amino Acids are the most popular and overrated recovery supplement. It consists of three fruitful amino- Leucine, Isoleucine, and Valine which are responsible for synthesizing protein and suppressing muscle soreness. These essential amino acids are the building blocks of protein in your body and are required to prevent muscle breakdown and ensure the growth of muscles.
We recommend you to add BCAA either during or immediately after your workouts to get the maximum recovery benefits. Taking small doses throughout the day is more beneficial rather than loading one big dose.
Recommended Dose: 3-6 grams before or during exercise.
Recommended Supplement: BSN Amino X, Scivation Xtend BCAA, Optimum Nutrition Instantized BCAA.
L-glutamine is the most common amino acids found in your muscles. They play an important role in metabolizing protein and minimizing the muscle breakdown. During the intense training, Glutamine levels are depleted to a great extent and it takes minimum 6 days for Glutamine to return to the normal level. Low level of Glutamine affects your stamina, strength, and recovery.
Supplementing with Glutamine helps to regenerate the depleted stores quickly so our body can have enough Glutamine stores to perform and recover. Consuming glutamine prior or during exercise is recommended to support hydration, electrolyte transport and sustain an increase in plasma glutamine concentrations.
Recommended Dosage: 20-30 grams per day. Divide the dose and take it every 2-3 hours throughout the day.
Recommended Products: Optimum Nutrition Glutamine Powder, Myprotein L-Glutamine.
Carbohydrates are the primary source of energy. During workouts, your body uses glycogen stores as a fuel.So these stores deplete during a workout. Carbohydrates help to replenish the lost glycogen stores in muscles and maximize the muscle recovery and growth.
Carbohydrate supplements are easily digestible supplements which include with 3 key ingredients-dextrin, waxy maize, and maltodextrin. These key ingredients are useful for muscle recovery and muscle hydration.
We recommend you to consume high-glycemic, fast-digesting carbs immediately after your workouts for the best results.
Recommended Dosage: 20-60 grams of high-glycemic carbs after your workout depending on your weight, goals, intensity, and duration of the workout.
Recommended Products: SAN Nutrition Element 25 Hypersonic Supercarb, Myprotein Waxy Maize Starch.
L-carnitine is an essential nutrient to boost your recovery after a workout. It is created from amino acids and often found naturally in meat, as well as in cells of human body. L-Carnitine improves the flow of blood during and after exercise.The increased flow of blood in your body=sufficient supply of nutrients in muscles and other parts of the body. This helps to reduce the muscle soreness and increase the recovery time. It also helps to reduce the post workout stress, decrease in the formation of free radicals and reduction in muscle tissue damage.
We recommend you to take L-carnitine with or right after your balanced meal for better absorption.
Recommended Dosage: 1-4 grams a day.
Recommended Products: Allmax Nutrition L-Carnitine, Optimum Nutrition L-Carnitine.
6. Creatine Monohydrate
Creatine Monohydrate is the most popular fitness supplement in the market today. It is typically a performance enhancer but studies show that it is also effective for recovering from a strenuous workout. During high-intensity training, our body uses creatine stores which get depletes during the workout and are replenished during recovery periods. Supplementing with Creatine Monohydrate helps to regenerate the creatine stores and reducing the muscle cell damage and inflammation hence, promoting a complete recovery.
Recommended Dosage: Follow the loading method of 20 grams per day for 5-7 days, followed by a consistent dose of 5 grams per day to increase the level of creatine stores rapidly.
Recommended Creatine Monohydrate Products: Optimum Nutrition Micronized Creatine, Allmax Nutrition Creatine, SAN Nutrition Performance Creatine.
You lose some vitamins, minerals, and electrolytes during the workout. Magnesium helps to recover those lost vitamins, minerals and electrolytes. Studies show that magnesium is a vital mineral for muscle relaxation.
Magnesium deficiency can lead to muscle cramps, muscle spasms, muscle soreness and tension. Other symptoms are anxiety, poor sleep and unable to relax. So magnesium supplements are helpful to fight these symptoms and aid recovery. It also promotes bone health by increasing the body’s ability to absorb calcium in bones. Stronger bones= less prone to injuries.
Recommended Dosage: 300-400 mg capsule per day. We recommend taking it after your meals and at night. As it has a calming effect and helps you to get a good sleep- a good sleep will help you to recover more effectively.
Recommended Products: Myprotein ZMA Capsules, Optimum Nutrition ZMA Capsules.
Nourish yourself with these Post-Workout Stacks and get Happier, Healthier, Stronger and Recovered.