Pre and post-workout supplements: Both are immensely popular due to their roles in supporting fitness and performance goals. Providing you with all of the necessary muscle building nutrients, post-workout supplements ensure that all of the work you put in at the gym doesn’t go to waste. It is because a strenuous workout is bound to cause wear and tear in your muscles that you need the right ingredients in the right concentration. Let’s review the top 5 ingredients that need to be in your post-workout supplement.

BCAAs
Branched chain amino acids (BCAAs) are a combination of three essential amino acids: valine, leucine and isoleucine. These amino acids help the body repair damaged muscle fibers and promote growth, in addition to many other functions. They are commonly found in major sources of protein like eggs, beans and meat. BCAA supplements can be used pre, intra, and post-workout.

Creatine

Creatine is a natural ingredient, which when ingested changes to creatine phosphate. Creatine phosphate further helps in creating adenosine triphosphate (ATP). Adenosine triphosphate helps provide energy for contracting muscles. In fact, it’s the preferred fuel source for muscle tissue during sets. The body naturally makes creatine in small amounts but this gets used up quickly. This is where creatine supplementation can help, especially post-workout.

You can also get creatine from foods that are rich in protein like fish, lentils and meat. Creatine supplementation may be able to help increase muscle mass, improve strength and repair muscle tissue.

Glutamine

Glutamine is one of the most commonly found amino acid in muscles. More than 61% of the skeletal muscle consists of glutamine. What’s more, glutamine contains 19% nitrogen, which makes it the main source of transporting nitrogen to your muscles. Put simply: Glutamine is important to muscle development and recovery.

Levels of glutamine decrease rapidly during intense workouts, which may result in decreased stamina, strength and recovery. By replenishing glutamine stores post-workout, you may see an improvement in overall recovery and results.

L-Carnitine Tartrate

L-Carnitine Tartrate is derived from Methionine and L-Lysine. L-Carnitine Tartrate is attached with carnitine to enhance the absorption of nitrogen. It also acts as a powerful antioxidant. Another benefit of having L-Carnitine Tartrate in your post workout supplement is that it helps transport fatty acids to the mitochondria; hence, aiding fat loss and transporting toxic products out of the mitochondria. It also helps in speeding up the repair and recovery process after an intense workout.

Betaine Anhydrous

Betaine anhydrous is naturally produced by the body. It is also found in food products like spinach, beet root, seafood, wine and cereals. It is an amino acid that helps keep the heart healthy, enhances muscle gain, and improves body composition.

Tell Us What You Think!
Do you use a post-workout supplement?

What ingredients do you find the most helpful for recovery?

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References

1. 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.
2. Kreider RB. Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem. 2003 Feb;244(1-2):89-94.
3. Piattoly, Tavis. L-glutamine supplementation: effects on recovery from Exercise. Louisiana State University and Agricultural and Mechanical College. (4 – 9) August 2005.
4. Kraemer WJ, Volek JS, French DN, Rubin MR, Sharman MJ, Gómez AL, Ratamess NA, Newton RU, Jemiolo B, Craig BW, Häkkinen K. The effects of L-carnitine L-tartrate supplementation on hormonal responses to resistance exercise and recovery. J Strength Cond Res. 2003 Aug;17(3):455-62.