You've pushed yourself to the limit in the gym or broken a new record on the track. Now it’s time for the most important part: Post Workout Recovery. Taking a recovery supplement is crucial to replenish muscle glycogen, support protein synthesis, and reduce recovery time between training. The first 45 minutes after a workout is the most critical period for refueling your muscles with the nutrients it needs to recover and grow, so it’s important you take your supplements as soon as possible after the workout. This short 45 minute window doesn’t refer to when you consume nutrients; it refers to when those nutrients get to your muscles. If you miss this window by not consuming what your muscles need, you’re compromising your ability to recover and make proper gains.
The best post-workout supplement
Scientific evidence has shown that proteins high in essential amino acids (EAA), branched chain amino acids (BCAA), and particularly leucine (Leu) are associated with increased muscle protein synthesis, weight loss, body fat loss, and decreased plasma and triglyceride profile. Here’s a list with the best post-workout nutrients to get the most out of your efforts.
Whey Protein
With only a short window to refill your protein needs, whey is the only protein that can be absorbed fast enough to gain full benefits of post-workout recovery. That’s one reason it’s always good to finish a workout with a whey shake.
Casein Protein
Research shows that casein molecule forms a gel in the stomach, which makes it very efficient in nutrient supply. The clot is able to provide a sustained slow release of amino acids into the blood stream, sometimes lasting for several hours. While whey spikes muscle protein synthesis, adding casein keeps it going for longer and further enhances muscle growth. A good option is to look for a protein powder that already combines whey and casein.
BCAAs
Branched-chain amino acids (BCAAs)—leucine, isoleucine, and valine—are the most critical aminos for muscle growth. Leucine is unique in its ability to stimulate skeletal muscle protein synthesis, having more impact on protein syntheses than any other amino.
Fast-Digesting Carbs
Fast-digesting carbs can give you a much-needed energy boost and replace carbohydrate stores you may have burned through during your workout. Prefer refined grains and low fiber carbs for fast digestion, including white bread, potatoes and pasta. It is recommended to have 0.75g of simple carbohydrates per pound of body weight.
Creatine
Creatine helps to supply energy to all cells in the body, primarily muscle, being commonly used for those seeking gain of muscle mass. After workouts is the best time to maximize creatine uptake, especially when it gets a boost from carbs. Browse Vitasave's post-workout product selection. Want to know what are the best pre-workout supplements? We covered that in another blog post.
Have you ever hit the gym and didn't have enough energy to finish your planned routine? Pre-workout supplements are designed to support increased energy, focus, and endurance while you work out, so you can take more out of your exercising efforts. You can also invest in whole foods that will provide you with the best pre-workout nutrients for added benefits.
Best pre-workout strength booster
Supplements, such as creatine and beta-alanine, can help you boost your strength in the short term. Creatine helps to supply energy to all cells in the body, primarily muscles. It also drives fluid into the muscle cells, which blunts soreness and allows you to lift heavier for longer. Creatine will push your limits. Beta-Alina is an amino acid that increases the concentration of carnosine in muscles, which leads to endurance and a boost in muscular strength while decreasing fatigue.
Best pre-workout nutrients
If you are eating a small meal before exercising, prefer whole foods filled with protein and carbs, and eat at least 60-90 minutes before you hit the gym. Avoid fatty foods before you work out, as it will make you feel sluggish. Although carbs will provide you with energy, avoid raw sugar or candy, as it will likely give you a sugar crush, leaving you with low energy to finish your routine. For whole foods, bananas or oats are great options. Bananas will provide you with fast-digesting carbs, which results in energy, while also packed with potassium, which maintain muscle and nerve function. Oats are high in fiber, which means they will gradually release energy to your system. This steady stream will keep your energy levels consistent during your workout. Oats also contain vitamin B, which help converting carbs into energy. If you are having a shake, aim for pre-workout shakes that will provide you with carbs that helps driving the delivery of nutrients to muscle tissue. Our best seller is the Vega Sport Pre-Workout Energizer , which is balanced to provide both instant and slower-burning fuel for your workouts. Organic sprouted brown rice syrup has a high glycemic index (90), entering the bloodstream quickly, while organic palm nectar has a low glycemic index (35), providing slow, steady energy that will not spike or crash.