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Post-Workout Supplements

Post-workout supplements are designed to be taken immediately after exercise to improve recovery. They come in a range of formulations to suit different exercise types and nutritional requirement, from whey protein isolates to vegan protein powders to amino acids and carbohydrates blends. Post-workout supplement help to speed recovery, at a time when we are usually in need of quality nutrition. 


 

After exercise is the most important time to get your nutrition right, given that your body has just been put through significant stress. During exercise, we become quite catabolic, and will not become anabolic until protein feeding takes place. Therefore, in order to stimulate protein synthesis and muscle repair protein or amino acids must be ingested. 


 

In addition, the enzyme glycogen synthase is most active immediately after exercise. This enzyme is responsible for the synthesis of muscle glycogen—a storage form of glucose used for energy. Therefore, consuming carbohydrates immediately after exercise is an effective strategy for replenishing muscle glycogen, which is an important part of the recovery process. To make this process even more rapid, taking a high glycemic index food after exercise is better again. High glycemic index foods are digested rapidly and elevate the blood sugar fast, and are usually best avoided for this reason. However, after exercise, our muscles are primed to take glucose from the blood, and a high glycemic index food will only make the process of recovery that much more efficient. 


 

Some post-workout supplements are designed to improve mental relaxation and calm the nervous system. These products can be helpful when training in the late afternoon or night, when relaxation before sleep can sometimes be difficult, perhaps due to the stimulatory effects of the exercise itself or the use of a caffeinated pre-workout. Our ability to relax after exercise and have a deep and rejuvenative sleep is critical to the recovery process. Some exercise types that can be particularly stimulating are heavy weight lifting, such as squats and deadlifts.


 

The recovery process also determines what level of delayed onset muscle soreness (DOMS) we will experience. This can be quite an issue when beginning a new program, or when planning to make a new personal best. DOMS is the pain that can be experienced up to 48-72 hours after training, and can be quite severe, particularly for individuals who have not trained much before. Also, adequate recovery and adaptation is usually why we train. And if we do not adequately recover or adapt to our chosen form of training, then we do not experience as much benefit.

 

 

For example, interesting research indicates that cortisol levels increase during strenuous exercise or aerobic exercise over 40% VO2. And if we do not consume some high quality protein after exercise, we stay catabolic. This catabolism actually increases a few hours after exercise even more, breaking down even more muscle tissue to supply the blood with essential amino acids, which we need for general health. This indicates an unfavourable changes to the exercise that we just performed. Consuming a high quality protein food source or powder after exercise, that also has the quality of protein we need, helps to ensure that we adapt well and experience maximal benefits from our chosen form of activity.

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Optimum Nutrition Essential Amino Energy

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$29.95 - $54.95
 
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$49.95 - $89.95
Free Xtend Water Jug with any Xtend 90serve
Gold Standard BCAA

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(0 reviews)  
$49.95
EHP Labs Beyond BCAA

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$59.95
ATP Science L-Glutamine

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$29.95 - $49.95
Balance Amino Complex

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$49.95
GAT JetMass

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$64.95
Maxines Recover

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$29.95
Musashi Muscle Recovery Capsules Free Musashi t-shirt

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$14.95
Free Musashi T-Shirt when you spend $50 on Musashi products - 1 per order
Switch Nutrition Adrenal Switch

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$59.95 - $99.95
Aminolast by Gaspari Nutrition

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$49.95

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