Once you finish your workout, your job is not done yet. To ensure that your muscles grow bigger and stronger, they need to be repaired. This process involves eating well, getting enough sleep, and giving your body enough time to recover.
Sports supplements can be beneficial in aiding muscle recovery after a workout. If you want to get the most out of your post-workout routine, consider adding some of these supplements to your regimen. They can help speed up the recovery process and get your muscles back into top shape.
1. Glutamine as post workout
Glutamine is one of the twenty amino acids which are used to construct proteins, the macronutrient that helps repair muscles. It is the most abundant and useful of these building blocks. It can be found in eggs, meat, dairy and plant-based foods, and when taken as a supplement, it may help boost exercise performance and reduce muscle damage.
According to a 2019 paper published in Nutrients, glutamine works by increasing muscle glycogen synthesis, which is the process of converting carbohydrates into glycogen, a form of stored energy that fuels the body.
Taking glutamine as a supplement can help the body to access this energy during physical activity, thus delaying fatigue and improving performance.
It is also a very effective ingredient in HGH products for bodybuilding.
Studies show that glutamine aids in muscle protein synthesis, which is the process of using protein to build muscle. This can help quicken the recovery time after exercise and reduce post-workout soreness. A study published in 2015 in the International Journal of Sports Nutrition and Exercise Metabolism found that supplementing with glutamine decreased muscle soreness over the course of a 72-hour recovery period.
How to incorporate Glutamine
Glutamine is a beneficial supplement for muscle recovery, and studies indicate that consuming up to 14 grams per day is safe. It can be consumed in a powder form, such as BodyTech Glutamine Powder, which offers 4.5 grams of the amino acid. This powder can be easily added to a post-workout smoothie or beverage to help promote muscle recovery.
According to board-certified sports dietitian Mary Wirtz, R.D., C.S.S.D., glutamine is an excellent choice for athletes who are looking to improve their performance and recovery. In addition to helping speed up muscle recovery, glutamine can also improve the body’s ability to fight off infections and help support the immune system.
2. Creatine monohydrate as post workout supplement
Creatine is a vital component of the energy system used during high-intensity physical activities, such as weightlifting. It is stored in the muscles and helps to provide the energy for the initial 6-8 seconds of an intense exercise.
Creatine can be found in some foods, such as seafood and red meat, but it is also available in supplement form. It is one of the most widely used performance-enhancing supplements, as indicated by the International Society of Sports Nutrition (ISSN).
Creatine helps to improve muscle strength and endurance, as well as providing an energy boost to help athletes perform better.
Creatine supplements are often used by athletes and bodybuilders to boost workout performance and help muscles recover quickly.
Studies have shown that those who take creatine supplements have an increased capacity for high-intensity exercise and a faster recovery time after a workout. This is because creatine helps to replenish energy stores, giving the body the fuel it needs to perform and recover.
A study in the Journal of the International Society of Sports Nutrition even showed that those who took creatine had higher strength levels after a strenuous workout than those who didn’t. To benefit from the effects of creatine, it should be taken as directed on the product label.
Creatine is most effective when taken in doses of three to five grams per day, according to Wirtz. It is best to divide the intake into two parts, with half taken before the workout and the other half afterwards.
Ake recommends consuming it before a workout as it can help with sustained energy during multiple activities. Creatine monohydrate can be mixed with any sports drink or even with just water.
A single scoop of fruit punch-flavored BodyTech Creatine Monohydrate powder provides five grams of creatine monohydrate. Supplementing with creatine can help boost energy levels, improve physical performance, and enhance muscle recovery. Another noteworthy supplement in Transparent Labs Creapure.
3. Branched-chain amino acids as post workout supplement
Nine of the twenty amino acids your body needs cannot be produced naturally and must be obtained through food. These nine essential amino acids include the three branched-chain amino acids (BCAAs): leucine, isoleucine and valine.
BCAAs are critical for maintaining muscle mass, increasing energy levels and aiding in the recovery process after physical activity. They are also important for the proper functioning of the nervous system and the repair of damaged tissue.
Branched-chain amino acids (BCAAs) have an advantage over other amino acids when it comes to building muscle. According to dietitian Alex Larson, BCAAs can help prevent muscle breakdown during exercise and promote muscle repair afterwards.
Furthermore, they are absorbed faster which allows them to reach the muscle tissues quickly.
Studies have demonstrated that taking BCAAs before and after exercise can help reduce the muscle damage that usually occurs 24-48 hours after a strenuous workout. If you want to maximize the benefits of BCAAs, it is important to incorporate them into your routine.
BCAAs, or branched-chain amino acids, are a popular supplement for athletes, bodybuilders, and anyone looking to optimize their workout. Each serving of a typical BCAAs supplement contains about five grams, and it is recommended to take up to 20 grams per day. Taking BCAAs before or after a workout can help prevent muscle breakdown and aid in the muscle repair and rebuilding process.
Powdered BCAAs can be easily mixed into any beverage of your choice. XTEND’s Original BCAA is an excellent choice for those looking to supplement with BCAAs.
Adding BCAAs to your workout routine can help optimize performance and aid in muscle recovery.
4. Whey protein powder as post workout
When it comes to muscle recovery supplements, whey protein powder is an essential consideration. Derived from milk, whey contains all 20 amino acids that your muscles require, making it an ideal source of protein for post-workout recovery.
Additionally, whey is rapidly absorbed by the body; research has shown that it only takes two hours for the body to process 20 grams of whey. This quick absorption is beneficial for muscles that need to replenish and rebuild quickly after strenuous exercise.
How to incorporate whey protein
We recommend taking a whey protein isolate powder after a workout to help with muscle recovery and growth. A good option is Dymatize ISO100 100% Pure Whey Protein Isolate, which provides 20 grams of protein per scoop.
Another noteworthy supplement is the classic BSN Whey DNA, which also made it in our list of best supplements for bulking.
To consume the powder, mix it with water, milk, or a milk alternative, or make a smoothie with it. Smoothies are a great way to get a full meal, as they can be made with ingredients such as fruit, greens, and healthy fats.
5. HGH Boosters
While there are many recovery methods, including proper nutrition, sleep, and rest, HGH supplements have been gaining popularity as a workout recovery supplement. In this blog post, we will explore the benefits and potential risks of using HGH supplements as workout recovery supplements.
As we know now, HGH (Human Growth Hormone) is a hormone produced by the pituitary gland in the brain that is responsible for stimulating growth, cell reproduction, and regeneration. It also plays a crucial role in maintaining healthy metabolism, muscle and bone growth, and immune system function.
HGH levels naturally decrease as we age, and this decline is associated with decreased muscle mass, increased body fat, and reduced energy levels.
HGH supplements like HyperGH 14X, also known as growth hormone releasers, are a type of dietary supplement that claims to increase the body’s natural production of HGH.
Benefits of Using HGH Supplements for Workout Recovery
- Enhanced Muscle Growth and Recovery
HGH supplements are believed to promote muscle growth and recovery by increasing the production of collagen, which is essential for repairing and strengthening muscles, tendons, and ligaments. This, in turn, can lead to increased muscle mass, strength, and endurance, as well as faster recovery from workouts.
- Reduced Fatigue
HGH supplements are also believed to reduce fatigue and improve energy levels by increasing the production of ATP (Adenosine Triphosphate), which is the body’s primary energy source. This can help athletes perform better during workouts and recover faster afterward.
- Improved Bone Health
HGH supplements may also improve bone health by increasing bone density and reducing the risk of fractures. This is particularly important for athletes who engage in high-impact sports that put stress on their bones.