The Best Post Workout Supplements to Hulk Yourself Up
Probably one of the worst nightmares of every bodybuilder is to have been busting your butt for months only to find that all that hard work hasn’t paid off because you haven’t been properly providing your muscles with what they need after a long workout.
Recovery is one of the key components to building big muscles and increasing muscle endurance. You have a critical 45 minutes window after a long workout to refuel your muscles with the nutrients needed for them to recover and grow. By not providing your muscles with what they need during that window, not only you are missing out on an opportunity to accelerate, you might also impair muscle growth.
Though proper diet is important, sometimes the body’s ability to synthesize proteins cannot keep up with the muscle breakdown. This is where post workout supplements come in really handy. One scoop of post workout supplements contains everything the muscles need to recover and grow after a workout and it is absorbed by your much body faster than regular food.
There are 4 crucial ingredients for muscle recovery and growth which you can get either by creating your personal post workout supplements stash or by using a product that contains all of them in one pack.
- Protein is probably the most important ingredient for muscle growth which you should take immediately after workout. Your muscles have been broken down during the hard workout and they need amino acids to rebuild them and make them stronger. You need both a fast-digesting protein such as whey, but also a slow-digesting one such as casein. The fast-digesting protein quickly gets aminos to your muscles and stimulates muscle protein synthesis, recovery, and growth, while the slow-digesting protein is needed to prolong the synthesis which was kick-started by the fast-digesting one. Combining them both leads to much greater results than taking either of them alone.
- Carbs are another critical ingredient to consume right after a workout. Although for many people the purpose of working out is burning calories, but you also need fuel for muscle recovery. When you train you burn up muscle glycogen, which is another form of carbs for storage in your body. So, if you don’t get carbs to your muscles right after training, you may compromise the amount of glycogen they can store for the next workout.
- Creatine, according to new research, is also good to take during that 45 min window after a workout when your muscles are best suited for nutrient intake. Research has shown that properly supplying your muscle with creatine can lead to lean-mass gain by 10 pounds or more and an increase in muscle strength by 10%.
- Branched-chain amino acids or BCAAs are composed of leucine, isoleucine, and valine, which are the most critical amino acids for muscle growth. BCAAs help getting the carbs, creatine, and amino acids into the muscle cells and further increase muscle growth and recovery and they also suppress the levels of cortisol, which is a catabolic hormone that spikes after workouts.