A hard hitting workout session makes you feel good about yourself, and why not? After putting in a good workout with lifts and raising your heart rate you surely feel like your body is actually developing. However, the fact remains that your workout is only part of the process. If you do not do what is necessary after that workout, your time at the gym will be far less effective. The first 45 minutes after a workout is very important for the recovery of your muscles. Not giving them what they need will suppress growth and slow recovery.
This is the reason why you need to have a post workout plan to feed your nutrient-hungry body. With the right post-workout nutrition plan, you will achieve the body you desire. A post-workout supplement, with the right ingredients, is a great way to support your body towards that goal.
What Are The Ingredients To Look For In Your Post-Workout Supplement?
Before you purchase a bottle or box of your post-workout supplement, it’s important to know the key ingredients to look for to maximize your recovery. Next, we’ll cover some ingredients to look for in a post-workout recovery supplement.
Protein: Provides the building blocks for muscles. Protein stimulates the synthesis of muscle protein, which helps muscles repair and grow.
Carbohydrates: Getting carbohydrates in right after your workout helps to replenish depleted (energy) glycogen stores and speed up recovery. Our body’s first order of recovery is to replenish depleted energy. Once our depleted glycogen stores are replenished, our body will focus on muscle repair and growth.
Creatine: Creatine is a natural source of energy used by the muscles and is the second source of energy the muscles use during physical activity. Taking creatine after a workout can help your body replenish used energy and speed up recovery. Again, the body’s priority is to replenish used energy before starting the recovery process. The quicker we replenish used energy, the faster our bodies will heal and recover. In addition, creatine has also be found to improve endurance and explosive strength.
Branched-Chain Amino Acids (BCAAs): This contains the necessary amino acids for the repair and growth of your muscles, which include leucine, isoleucine, as well as valine. What is interesting about this BCAA is that your body cannot produce them, so they have to be incorporated into your diet. Like with protein, BCAAs can help in the reduction of muscle breakdown and improvement of muscle recovery and growth. Given that, BCAAs provide your muscles the building blocks to repair and build themselves after a tough workout.
L-Glutamine: L-Glutamine is one of the most abundant amino acids found in the body and is an essential part of recovery. L-Glutamine helps reduce muscle catabolism and supports protein synthesis to enhance muscle repair and support lean muscle tissue. As muscles are torn down after exercise, glutamine is necessary for protein synthesis and the rebuilding of muscles. Glutamine also helps boost the immune system, supports intestinal health and enhances digestion, while improving rehydration and electrolyte uptake.
Electrolytes: These are minerals that break into ions and help the body with proper nerve and muscle function. After exercising, electrolytes are necessary for replacing depleted electrolytes as well as supporting proper nerve and muscle function. Although it is common to focus on electrolytes before and during physical activity, it is just as important to have enough electrolytes post workout to ensure proper body function and recovery.
Muscle Detoxifying Agents: Possibly a less commonly known ingredient mix, but one that has become more sought-after in the sports and health community are detoxifying agents that are blended into post workout recovery supplements or consumed separately. After a tough training session or competition, our bodies can litter with toxins, like lactic acid and ammonia. The buildup of toxins can slow down recovery and put excess stress on the kidneys, liver and lungs. The proper detoxifying agents can help the body to clear itself of toxins, speed up recovery and mitigate damage to the liver, kidneys and lungs. This will go a long way in not only speeding up recovery but also in the overall health of your body.
Although there may be other ingredients you may like and want to include in your post-workout nutrition plan, there are some of the key ones to look for and will help put you on the fast path to full recovery. Whatever you choose, remember that the post-workout plan is just as important as the pre-workout and workout plans itself. So, make sure you check your labels for these supportive ingredients.
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