About 40% of gym-goers rely on dietary supplements. While maintaining a body builder’s physique means hitting the gym often, it isn’t enough. The secret to building muscles and keeping your gains going well is using post workout supplements.
After a grueling workout, these supplements can help you recover fast and increase muscle gain. But with a lot of post-workout supplements out there, it can be hard to choose the right one for you.
Below is a guide that highlights some of the best post-workout supplements that can help you reach your fitness goals.
Glutamine is an amino acid— a building block of proteins — that can work wonders on your recovery rate. These proteins are the main component for muscle recovery and regrowth. Although it’s naturally made within your body, you should try supplementing glutamine so you can have enough.
Taking glutamine can help decrease your muscle soreness and reduce your recovery time. This can help you get back to the gym quicker so you can work out more. What’s more, glutamine can help you improve muscle mass and strength.
Whey protein is a natural protein mostly found in dairy products. It’s usually isolated into a supplement from these foods. You can take it after strength training to help you increase your muscular gains.
The supplement contains a lot of proteins that make it one of the best post-workout recovery supplements.
You can make it as a drink and take it on the go. Taking this protein supplement makes hitting the needed protein count much easier. But if you already consume large amounts of proteins, you may not need whey protein.
Apart from protein, another essential nutrient needed after workout is carbohydrates. While you can get your carbs from food, it’s faster and easier if you consider using the dextrose post-workout supplement. It is calorie-dense, making it a perfect fit for bodybuilders.
Since you drain much of your glycogen reserves after an intense workout, the fastest way to refuel is taking dextrose supplements. As a simple sugar, it’s fast to digest and easy to absorb.
If you are looking to gain mass and muscle, dextrose can also help you by increasing your calories input.
Maltodextrin is a fast-digesting carbohydrate synthesized from corn, rice, grain starch, or potatoes or rice that you can supplement in your sports drinks or snacks. If you are trying to gain weight, it can be a good source of quick calories after your workout.
It will help increase the release of insulin that enables the influx of amino acids and sugars into your muscle cells.
Creatine is one of the best post-workout supplements for bodybuilders. It’s not only good for boosting strength but also for building muscle. While it can be produced naturally within the body, it’s at a much slower rate than necessary for maximum benefits.
This is why you may need it as a supplement. When you take creatine after your workout, it can help you increase muscular strength and muscle mass. What’s more, it can aid in recovery by taking it with a high-protein or high-carb meal after a workout.
L-carnitine L-tartrate may be a great supplement to use in post-workout formulas if you want to reduce muscle damage and soreness. It assists muscle recovery in three ways, including:
- Decreasing muscle disruption by over 40%
- Reducing purine and protein catabolism
- Protecting against oxidative stress
Aside from decreasing muscle damage during your workout, it can also accelerate the uptake of testosterone after your workout.
Branch chain amino acids are among the best post-workout recovery supplements to use. They provide a concentrated dose of the three essential proteins— leucine, valine, and isoleucine — that make up 66% of your protein needs.
Taking BCAAs can help reduce inflammation caused by exercise-induced muscle damage. This leads to faster recovery times and proper protection of your muscle fibers. If you train multiple times per day, using BCAAs as part of your post-workout ritual can be beneficial.
What to Consider When Purchasing Post Workout Supplements
You are set to recover fast after your gym sessions with post workout supplements. Before you buy your supplements, it is important to do your research. Below are tips for buying post-workout supplements.
Evaluate Your Goals
When choosing a post-workout supplement, it is important to consider your goals. Assessing your goals can help you choose the right supplement. If you want to recover, a supplement high in protein powder may be the best.
For muscle-building recovery, BCAAs or creatine works best. Carbohydrate supplements may be beneficial for replenishing your glycogen reserves.
Consult Your Doctor
Try to visit your doctor to discuss your post-workout supplement options. They can be a better judge of whether the supplement you choose may be right for your body.
Know the Ingredients in Your Supplement
Consider the quality of the supplement you are picking and what is in it. You need to be careful as many post-workout supplements on the market contain dangerous ingredients that may harm you. Evaluate the supplement you want to see it’s evidence-based and safe.
Pick the Right Supplement Form
Post-workout supplements come in various forms like liquids, powders, and capsules. When you buy a supplement, pick a form that you’re comfortable with.
If you don’t like swallowing pills, liquid or powder supplements may be the right pick for you. On the other hand, capsules are a more convenient and portable option.
Check the Price
In your research, you may find discounted supplements. While they may be cheap, they may not be up to standard, especially if they are half the price of the same supplement from a different brand.
This is why you need to analyze your supplements beyond the pricing. Check the products if they’re FDA approved if you feel they’re too cheap.
Find the Best Post Workout Supplements
Getting the right post workout supplements can make a world of difference in the days you spend at the gym bodybuilding. The aforementioned supplements can help you reduce muscle soreness, increase energy levels, and accelerate your muscle growth.
For more insightful workout posts, browse our Health category for up-to-date blogs.