Regularly getting into a routine and hitting the gym is excellent. But to get noticeable results, you need adequate fuel. Refueling with the help of recovery supplements within 45 minutes post-workout is critical for performance and muscle recovery.
You will find tons of supplements out there, but you should choose the right scientifically-proven supplement for you not to compromise your recovery ability.
The recovery supplements should essentially have the proper nutrients for you that are proven scientifically and help gain the best results. Here’s a list of things you should lookout for while buying the right recovery supplement for you.
Protein is the most critical nutrient your body needs post-workout immediately. Protein is the building block of muscles and is abundant in amino acids.
Since, through your workout, your muscles are broken down, and thus they require amino acids to rebuild and make them stronger and bigger. This is the best supplement as it is what muscles are made of.
The post-workout protein must be fast-digesting as they are required to get the amino acids to the muscles swiftly to stimulate muscle protein synthesis for recovery. However, you also need a slow protein to help prolong the muscle protein synthesis process for better muscle gains.
Another critical supplement to be consumed post-workout is carbs. Training burns muscle glycogen. This is the form of storage of carbs in the body. To ensure that glycogen in the body is not compromised before the net workout, it is vital to replenish your body with carbs within 45 minutes of working out.
The best time to consume creatine is within 45 minutes of working out for the best absorption within the body. According to research, creatine increases lean-mass gains by 10 pounds and improves muscle strength by 10%.
Branched-Chain Amino Acids or BCAAS
BCAAS are amino acids that are critical for muscle growth. It is composed of leucine that kickstarts muscle protein synthesis. It is also composed of isoleucine and valine.
These amino acids spike insulin levels and help carbs, creatine, and amino acids absorb muscle cells for better recovery and muscle growth. Additionally, BCAAS also balances the catabolic hormone, cortisol which increases sharply after workouts.
Essential for muscular contraction and growth, calcium helps maintain a regular heartbeat. It also holds the transmission of nerve impulses prevents muscle cramps and enzyme activation.
Vitamin D3 facilitates the absorption and balance of calcium and phosphorous in the body. It also boosts cellular differentiation of the immune system and regulates blood pressure levels.
Vitamin C is crucial for over 300 metabolic functions in the body, including tissue growth, tissue repair, and adrenal gland functioning. It helps in the metabolism of tyrosine, folic acid, and phenylalanine that repairs damaged muscle tissues, making it essential for a post-workout supplement.
Essential for activating enzymes involved in energy production at a cellular level, magnesium is a critical component for post-workout supplements. It is vital for regeneration and healing.
You should ensure that your post-workout supplement contains at least a few of the listed ingredients. These components will speed up your recovery process and significantly reduce soreness post-workout with their nutritional value.