Post Workout Supplements – Full Body Recovery

Workouts are broadly divided into three equally important parts, especially in body-building and extreme routines. They are the pre-workout phase, the workout proper, and the post workout segment.

All three need supplements to help the body. The post workout supplements is just as important as those taken in the first two parts.

Lost nutrients

Like what had been emphasized, the body needs just as much nutrients to replenish those that were expended in the whole routine, especially during the workout proper.

The body needs as much as it does after the workout routine. The reason is that the body is depleted of its natural reserves of essential nutrients. The muscles are torn under the stress of the routines. There is need for an after workout recovery supplement.

Replenishments

After the workout, there is an immediate need to reverse the depleted conditions of the body nutrients, spent and used during the routine. The pre-workout supplements and those taken in preparation for the workout proper are not enough.

Supplements have to be taken in immediately right after the workout. (It hade been estimated that it has to be replenished within 45 minutes). The time frame is known to be most effective in bringing back to the body the lost nutrients.

Liquids

The primary need is to re-hydrate first the body with water or those that are fortified with some electrolytes needed for faster absorption. The supplements can then be taken after the body is re-hydrated.

The supplements are needed by the body to do the rebuilding and repairing processes. This is important when you plan to add bulk to your build. Without the rebuild, you might not get your desired bulk.

Creatine

This nutrient is needed by the body to help produce ATP in the muscle cells and brings the energy back into them. Done right after, it prevents the breakdown of muscles initiated by the extreme nature of the workout.

It has the advantage of being rapidly absorbed by the body and it helps increase overall strength as well as energy and endurance. The other help is in cell volumization and increasing lean muscles.

Beta-alanine / glutamine

Beta-alanine is crucial in the restoration of the pH levels in the muscles. Lactic acid builds up fast during workouts. This supplement helps restore the correct pH levels and helps in gaining muscles, as well.

Glutamine, on the other hand, adds fuel back to your muscles. It helps the repair process much faster. Also, it is anti-catabolic, which is very good if you are shredding. It increases protein synthesis and helps in muscle recovery.

BCAAs / Carbohydrates

BCAAs (branched chain amino acids consisting of L-leucine, L-isoleucine, and L-valine) actually build muscle protein, termed as they are as building blocks of muscles. They also are another energy source that muscles use during the routine and are anti-catabolic.

As glycogen stored in the muscles and live, carbs are the body’s main energy source. A workout session brings the glycogen down and this has to be replenished at once. These are the top post workout supplements for recovery.

Post Workout Supplements – Replenish the Body’s Depleted Nutrients

An intense power workout certainly depletes the body of so many nutrients needed for energy, including other downsides like muscle breakup. Fitness buffs know how to prepare.  After an intense workout, they know which post workout supplements to take.

The pre-workout supplements help the body build itself during the workout. The supplementation done after the workout helps the body recover and become stronger. These also trigger the body to build more muscles after the reserves had been filled in.

The aim of getting the most out of your training is to arm yourself with an arsenal of effective nutrients to fuel the body’s recovery. Currently, athletes are now enjoying new heights in progressive knowledge of diets, training, and supplementation.

Formula

An effective after-workout formula is more important than the cursory knowledge of these supplements. You need the proper combination of these nutrients to ensure that your body will rebuild efficiently for more strength and size.

These supplements are not exactly created equal and you need to know these ingredients and look for them in supplements mixes. The following are the top nutrients you need.

Creatine

This popular muscle building supplements comes in the form of creatine monohydrate powder. It is used by the body in many ways, all of which benefit muscle growth, endurance and improvements o your strength.

In particular, creatine boosts the body’s adenosine triphosphate or ATP. The ATP lets the muscle work harder for a longer period of time that results in an increased ability to lift heavier volumes for a longer time.

With the ability to train harder and longer, the body responds over time with growth of the muscle (muscle hypertrophy).

Glutamine

Like Creatine, glutamine is one of the more effective after workout supplement. It works by speeding up the recovery and combat overtraining by supporting the immune system.

This one does not work alone but is best used in tandem with the others in building lean muscles.

Betaine

Betaine is used in both pre-workout and post-workout phases of the training. As a pre-workout supplement, it provides a great pump, and increases your performance ability, strength and protects the muscles from breakdown.

Working as a post-workout supplement, Betaine improves your total strength output and helps in the growth of lean muscle tissues. Betaine can help if you want to get bigger, faster, and stronger naturally.

L-Leucine

Taking one serving of L-Leucine as an after workout supplement is critical in kick-starting or triggering protein synthesis. It causes skeletal muscle to take up protein. Almost all of the anabolic effects of protein are the results of taking leucine.

As a rule, protein synthesis causes your muscles to grow and maximizing protein synthesis is the key to building muscles.

Beta alanine / L-carnitine

Beta alanine is known to boost performance and endurance. It increases carnosine (has anti-aging benefits) supports repair and growth of muscle tissue and help in the recovery process.

L-carnitine improves the body’s recovery after a workout. Overall, it reduces induced muscle tissue damage.

All these post workout supplements work hand in hand to help the body recover and repair right after intense exercise routines.

Getting Supplements In Your Routine Workout

Supplements are the way of the health and fitness lifestyle. Whether you are trying to lose weight, gain muscle, or improve performance, supplements provide you with that extra edge you are going to need before, during, and after your workouts. One trend you may have noticed is the domination of pre-workout supplements in health food stores and on fitness websites. Pre workout supplements are terrific. They give you a much needed boost after a very long day so that you can get into the gym and own it. Rarely though do you hear about an effective post workout supplement. If you want to ensure and protect your gains while supporting the recovery process, you need to make sure your supplementation program doesn’t stop when your workout does.

What you need in some post workout supplement ingredients:

CAFFEINE

Caffeine has been in the supplement industry for a long time and rightly so as it works so well. It may come as no surprise but caffeine’s efficiency as a pre-workout supplement has been well documented. When it comes to boosting alertness, amplifying endurance, and increasing peak performance, caffeine is magic.

CITRULLINE MALATE

Another non-essential amino acid, citrulline has become quite popular after it was discovered to be a valuable ally in amplifying your energy and performance while supporting the post workout recovery process. There are two ways in which it does this: To provide you with energy, citrulline is converted into the highly efficient adenosine triphosphate, or ATP. As for the post-workout benefits, citrulline helps to soothe soreness and quicken the healing process by removing lactic acid build-up from the muscles. A buildup of lactic acid is the reason that you feel so sore the day after your workout. Like all the other supplements on this list, citrulline is backed up by several studies.

CREATINE MONOHYDRATE

The only other supplement to compete with caffeine in terms of time in the industry and usage, creatine is a non-essential amino acid that is extremely popular. Like caffeine, it has earned its reputation. Creatine supplies energy to the muscle through the creation of ATP. While your body makes approximately one gram per day, imagine what could happen when you supplement with a 5 gram serving. Creatine is more than just an energy booster, it also has a crucial role in increasing lean muscle mass and endurance. Study after study has confirmed these amazing benefits, making it the go to supplement for bodybuilders and weekend warriors alike.

VITAMIN B12 (Methylcobalamin)

Vitamin B12 is getting the recognition it deserves in the field of natural medicine and the fitness industry. As doctors supplement patients with B12 for diseases such as Alzheimer’s and Parkinson’s, fitness enthusiasts are supplementing themselves to boost performance. Vitamin B12 supplementation has been shown to contribute to boosting the immune system to help with the post-workout recovery process. The intensity of the workouts performed by athletes, bodybuilders, and extreme fitness enthusiasts can become problematic for the body if proper supplementation is not administered. Vitamin B12 has also been shown to elevate energy and amplify peak performance.

It's possible to prepare for an intense workout by eating something like a banana with about 100 calories of carbohydrates and a cup of coffee if you need a burst of energy. But a post workout supplements that packs a few extra ingredients may make your training a bit more effective.