If you are getting the most out of your workouts at the gym, there’s a chance your muscle energy will be drained at the end . If you don’t replenish your energy it will put you at risk of fatigue during your next training session. Right after you’re done working out is the ideal time to get much needed nutrition to your muscles for recovery and building. You should try to get atleast a post workout shake within 1-2 hours after your training to achieve the best results.
Many people think the more you lift the faster you grow. To a point, I can understand, after all the pros train quite a bit, right? The truth is,recovery is the beginning of the muscle growth process. Yes, you stimulate the muscle in the gym but the actual act of training is catabolic. You have to recover from what you did in the gym if you want to grow.
Recovery really starts with how you prepare for your workout – if you have adequate glycogen stores going in you will not completely deplete total glycogen stores and therefore allow for quicker recovery as you replenish from your workout. The intra workout drink, which I am a huge fan of, goes a long way in promoting recovery. After the workout, it’s the post workout shake or recovery drink. From there, it’s based on your nutrition and your rest. If you are training hard, you do not want to over exert yourself in other activities. Do what you have to, but don’t do more if it’s not needed. Again, and understanding this is critical to your success, proper recovery is one of the major keys to progress. Get that through your thick skull now so you’re not wondering what happened later!
When talking about supplements and recovery, the primary focus point is fast acting post -workout supplements. Whey proteincan be found in different forms, but generally is a fast-absorbing protein most effective as a post-workout protein. It is fast, effective and very convenient to use . Whey can be found in protein powders that are for eating lean or carbohydrte heavy making it great for those looking to lean up or bulk . Popular forms of whey are ;hydrolyzed whey, whey protein isolate, and whey protein concentrate. With so many supplements out there you have control over what goes into your nutrition, adding creatine and glutamine and BCAAs is also crucial to fight fatigue and get you ready for next workout at full power. Because your glutamine levels get depleted during training, adding a supplement with glutamine post-workout is ideal for boosting recovery and supporting the immune system. Post-workout shake without (BCAA’s) is not complete. Since BCAAs are the essential amino acids our muscles can’t produce themselves, adding supplements with isolated BCAA’s is great for increasing your body’s recovery efficiency and protein synthesis.
Timing and Dosage
Any quality post workout product should contain simple carbohydrates and fast digesting protein. You need both after a workout, not just one or the other. With that said, the best products contain both whey protein and simple carbohydrates with various combinations of nutrients that can be helpful in the recovery process, such as glutamine, bcaa’s, creatine, and vitamins. Carbohydrate sources will vary from dextrose to waximaize to specialized and product-specific fast burning carbohydrates. I’ve seen a few capsules products, most recovery supplements are almost exclusively powders so taste and mix-ability come in to your buying decision. Timing and dosage are pretty self explanatory – after your workout – within 2 hours ( that’s just my opinion) you will get people who will freak out and say you gotta get those nutrients within 30 minutes blah blah, I think if you workout hard and get nutrition within 2 hours you’ll be fine and see results, as for dosage use as recommended on the label, these companies are pretty good at prescribing the right those, because lets face it nobody wants to get sued haha.
Benefits From Taking Post Workout Supplements
“Helps promote the recovery process after a hard training session or athletic event by providing a quick supply of the nutrients needed to help repair your muscles” That’s in a nut shell.
All forms of physical activity will cause specific stress on the muscles being used. In something such as weight training that typically involves explosive and heavy movements, the various forces that impact the muscles are much greater, and they occur over a shorter time frame. In each case, the muscle will break down, this process is known as “catabolism.” This breakdown includes the physical separation of the fibers that make up the muscle structure. The repair of the damaged muscle is “anabolism,” or the building up and the growth of the existing and previously damaged fiber. Protein synthesis is how the body brings about this repair and muscle growth: when the body produces more synthesized protein than it consumes through its catabolic processes, muscle will be developed. The timing of all of this is crucial.
Increased post-workout insulin levels will not cause an increase in fat storage because the nutrients will be directed toward repairing the muscles. Insulin is a very anabolic hormone with the main effect being that insulin acts on its target cells to increase uptake and storage of key muscle-building nutrients, such as glucose and amino acids. Working out burns up amino acids, glucose, and glycogen stored in the muscles. Once you’ve completed your workout, your muscles are more receptive to accepting the nutrients that restore and repair the muscles. By replacing your glycogen stores quickly, you allow your body to recuperate faster and re-charge your fuel system for the next workout. Bottom line is you gotta train hard and break muscle down, then feed it to recover and repeat, that’s if you want to see results that is. Supplements are great but if you did not do a good enough job at the gym, it is pointless to spend money on supplements when they have nothing to repair.
Now if you did workout hard and feel exhausted after you should look into getting supplements to help you get results you deserve. Below we have some of the top rated and best selling recovery supplements on the market based on user reviews. Always consult a doctor before taking any supplements. Train Hard & Good Luck!
TOP SELLING POST-WORKOUT SUPPLEMENTS
Optimum Nutrition 2:1:1 Recovery
2:1 ratio of fast carbohydrates to staged proteins
Fortified with 5 Grams of BCAAs
Fast and intermediate and slowly digesting Proteins
BSN’s original post training mass and recovery formula.
4 Unique creatine sources.
Contains beta-Alanine for strength, power, and endurance support.
Glutamine and electrolytes.
Stack with N.O.-XPLODE 2.0 and NITRIX for muscle growth support.
Optimum Nutrition After Max Post-Workout
High-quality whey protein, fast digesting carbs, creatine monohydrate, & free form amino acids.
Maximizes post-training recovery.
Sweetened only with Splenda.
Contains 22 vitamins and essential minerals.
Super-Concentrated Post-Workout Formula.
Builds Muscle, increases strenght.
Increase Growth and Recovery.
Optimizes Anabolic Window.
Rebuild Muscle Energy Reserves.
Repair Muscle Tissue.
Replace Vital Nutrients.
MHP Dark Matter Post Workout Formula
Absorbs More Quickly Than Whey Isolate.
600% Increase in Protein Synthesis- Equal to 40 Grams of Protein.
Drastically Spikes Insulin with WaxiMAX-C3G.
Multi-Phase HydroSIZE Creatine Transport.
Restocks Glycogen and Increases Cell Volume.
Myogenix After Shock
34grams Whey Protein.
30grams Mass Building Carbs
8grams of Creatine & Glutamine .
P90X Results & Recovery Formula 30-Day Supply
Dextrose (glucose) – a natural 6-carbon sugar for glycogen replenishment
A high Protein Efficiency Ratio (PER) blend to provide the critical building blocks for rapid muscle resynthesis.
Vitamins, including antioxidants, to help reduce muscle soreness and assist in repair and growth.
Dymatize Elite Recoup
Speed up Recovery Time .
Decrease Muscle Breakdown.
Increase Strength and Size.
Vasodilatation icreasing Protein Absorption.
No Artificial Flavors or Colors
EAS Muscle Armor + Revigor
Increases muscle strength, muscle mass, and muscle power.
Helps protect against excessive muscle protein break down and increases muscle mass.
Helps stimulate creatine and protein synthesis for muscle growth.