Post-workout Supplements to Optimize Strength Training
2 min
©andresr
When planning strength training, we often consider the importance of what we consume before we exercise. We want to be sure we have enough fuel to be able to do our best and have a memorable gym session. The time we choose to take a supplement can be crucial, but what about after training?
The recovery of our body after training is fundamental, as it prevents injuries and ensures better results. When we train for strength, we destroy muscle fibers, deplete our energy reserves and see our hydration levels drop.
With an adequate supply of fast-absorbing supplementation after training, we can reduce recovery times and minimize the symptoms of a good workout.
The Objectives of Post-training Supplementation
A study published in the Journal of Sports Science and Medicine notes that the main goals of post-workout nutrition are closely related to glycogen reloading and a positive nitrogen balance.
That is why it is so important that, after a strength session, we replenish fluids and nutrients to ensure adequate hydration and nutrition. After an intense workout, our muscle fibers are in a receptive state, waiting for an extra supply of nutrients to enhance recovery and muscle growth.
This is the moment! That’s why we recommend several post-workout supplements that you can include in your dietary routine to improve your final results.
Top 4 Post Strength Training Supplements
Creatine: a creatine supplement is perfect for sending energy to the muscles and increasing your strength, as it is an amino acid that boosts glycogen stores and stimulates water flow. This means that its regular consumption can improve muscle performance.
A study published in 2017 in the Journal of the International Society of Sports Nutrition , consistently show that a creatine supplementation increases intramuscular creatine concentrations, something that can improve high-intensity exercise performance.
There are different types of creatine, but one of the most studied and consumed is creatine monohydrate, something that confirms the same study. On our website you can find creatine monohydrate in powder and the recommended daily dose is 5 grams.
Glutamine: here we find another fundamental supplement for our post-workout muscle recovery. The glutamine is stored directly in the muscles and is the most abundant amino acid in the body. Although our body produces glutamine naturally, after intense strength training, a glutamine supplement can help in our muscle recovery, as this study from 2019 published by researchers at the University of Sao Paulo in Brazil points out.
Whey protein: adding a whey protein supplement to our diet is always a good idea. The timing of intake is not determinant and you can have a protein shake both before and after your workout, as you can read in this study published in 2017 by Peer J .
Whey protein quickly supplies the amino acids needed to rebuild muscle tissue damaged during intense and prolonged exercise. In addition, it can increase water absorption from the intestines and improve muscle hydration. All this translates into better recovery and increased muscle mass as confirmed by numerous scientific studies such as this published in 2022 by the Journal of Exercise Nutrition Biochemistry.
Attention! If you are lactose intolerant or have a vegan or vegetarian diet, you have other options from protein that you can add to your supplement list.
Amino acids (BCAAs): BCAAs (branched chain amino acids) are made up of three essential amino acids: leucine, valine and isoleucine. Our body cannot produce them, so they must be consumed through diet or through supplementation.
BCAAs can be taken before, during or after strength training and their consumption can result in less muscle fatigue, as indicated by this study published in 2018.
Continuing with the scientific evidence on the benefits of BCAA’s consumption in our recovery, the Excercise promotes BCAA catabolism: effects of BCAA supplementation or skeletal muscle during excercise, states that “supplementation with BCAAs before and after exercise has beneficial effects in decreasing exercise-induced muscle damage and promoting muscle protein synthesis; this suggests the likelihood that BCAAs are a useful supplement in relation to exercise and sport.”
Learn more about this topic at foodspring:
Sources for this article
We at foodspring use only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial policy to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
