The advantages of pre and post-workout supplements are different. While pre-workout gives you an extra boost and help you improve endurance so your workouts last longer, many post-workouts help you heal and gain muscle mass. Omega-3 fish oil, BCAAs, Protein, CoQ10, Glutamine, Curcumin, L-arginine, and casein are some post-workout supplements that promote muscle recovery and improve muscle synthesis.
Muscles are in an active state all of the time. They’re either breaking down or building up and what you’re doing and eating at any one-time dictates which process is taking place. Simply explained, if muscle protein synthesis is not occurring, muscles will break down. High protein muscle supplements can help in this situation. The advantages of these supplements will astound you if used immediately following a workout.
When you lift weights, you boost the flow of amino acids and glucose through your muscles. After you stop using those muscles, the uptake continues for around 60 minutes. By adding more protein to the mix, you’re ensuring that your muscles get enough protein straight immediately. You will not only dramatically enhance the effects of your workout with nearly instant results if you use a muscle supplement straight after a workout, but you will also accelerate the muscle repair process that occurs after every session.
Your body tries to refill its glycogen stores as well as repair and renew muscle proteins after a workout. Eating the correct nutrients shortly after you exercise can assist your body in completing this task more quickly. After an exercise, it’s extremely vital to consume a high-quality meal that contains complex/simple carbohydrates, protein, and a variety of micronutrients such as vitamins, minerals, and other essential nutrients. Because your muscles use up their glycogen while you exercise, especially during high-intensity sessions.
Carbohydrate consumption at high doses (8 – 10 g/kg/day) after exercise has been demonstrated to increase muscle glycogen re-synthesis, while protein (0.2 g – 0.5 g/kg/day) added to carbohydrate has been proven to enhance glycogen re-synthesis. Post-exercise ingestion of amino acids, primarily essential amino acids (within 3 hours) has been proven to stimulate substantial increases in muscle protein synthesis, with the addition of carbohydrate stimulating even greater levels of protein synthesis. A high-carbohydrate diet with enough calories, proteins to drive muscle repair and growth, and fluids to maintain appropriate hydration are recommended for athletes to maintain muscle glycogen stores.
Do you want to bulk up? Whey protein post-workout supplements are the way to go. They digest considerably faster than other proteins, so it doesn’t create bloating and doesn’t keep you as full for as long.