4 Post Workout Ingredients You Need to Be Taking for Results
While pre-workout supplementation is important, it’s what you do AFTER the workout that will ensure the best results. After a workout, there is a window of opportunity of 60 minutes to get in specific nutrients to help support recovery and results. After a workout, your body is primed and ready to take in nutrients and maximize absorption levels. If you want amazing results then you need to try taking these top 4 post-workout supplements.
L-Carnitine-Tartrate is an amino acid that has been placed into many high end post-workout blends. The reason has everything to do with recent studies that show the benefits of this ingredient. L-Carnitine-Tartrate has been shown to promote recovery, which is needed to avoid overtraining. It also can support growth hormone levels, making it ideal for muscle building and fat loss. The most cost effective way to purchase this supplement is on its own. Don’t buy it as a part of a blend because you’ll be overcharged AND you won’t be getting the needed 2 gram serving.
Another amino acid, Glutamine has been the subject of many scientific tests ranging from stomach health to sports recovery. While you may be able to take Glutamine at any time, it’s recommended to do so after a workout when your body will absorb it without issue. If you’re really trying to be a super star, take one serving in the morning on an empty stomach and another after your workout. Glutamine helps to protect muscle from breakdown while supporting protein synthesis (to build more muscle).
- Creatine Monohydrate
Creatine Monohydrate is one of the oldest and must used supplements. It’s been the subject of countless studies and fitness experts have sworn by it for decades. Creatine can support energy levels through increased ATP levels while ensuring a longer time under tension to support muscle growth. It’s also great for workout recovery. Be sure to do a proper loading phase of 20 grams per day for 7 to 14 days. After that, you can take the standard 5 grams per day. The idea is to build up your Creatine levels immediately so you can reap the benefits.
- Whey Protein
There’s no other supplement that is more recommended post-workout than whey protein. More specifically, you want to be taking a whey protein isolate. Whey protein isolate (WPI) has been filtered to be barebones protein. What’s more, it’s extremely bioavailable ensuring rapid and effective absorption. Whey protein isolate after a workout has been shown to support your recovery while promoting growth. It also increases protein synthesis while boosting your immunity (very handy to have for cold season).
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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.
- 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.
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.