How organised are you following an intense workout? Do you have all your necessary health and fitness supplements on board to consume immediately and take advantage of the so called ‘golden hour’? Or like many others do you allow your body to go into starvation mode whilst you shower, change and then complete your 30 minute drive home?
If you fall into the latter category then it might be time to bring in some changes. Previous research has identified what is known as the ‘golden hour’ after exercise where during this time frame your target muscles will take on board a higher amount of nutrients. Quite simply, if you miss this opportunity then muscular recovery and ultimately growth could be negatively impacted. So if you know your post gym activity takes longer than an hour, it might be worth filling your gym bag with some key post-workout supplements.
Next question; what supplements can be considered post-workout and how effective are they at bringing about recovery and growth. Here at FitnessBeans we thought we’d make it easy for you by suggesting our top 5 supplements. Each can be considered crucial in preventing catabolism and creating an optimal environment where anabolic changes can result. In no particular order allow us to introduce the first on the list;
This can be in the form of whey or casein protein. The ability for protein to enable full recovery and repair is well documented and its effectiveness cannot be denied. Whey protein reaches the target muscle quicker whilst casein exerts its effects over a longer time frame. A scoop of each or a supplement which includes both types would be an ideal compromise.
This food group is the primary energy source for any given person. Following exercise where glycogen levels have been rapidly depleted, the consumption of carbohydrates can quicker restore these levels. Slow release carbohydrates at this stage take too long to achieve their aims, so instead the fast release variety should be opted for.
Many individuals talk about BCAAs but do not understand their true importance. Branched Chain Amino Acids, namely leucine, isoleucine and valine, can be considered vital for muscular hypertrophy and development. Previous research has suggested that leucine, out of the three, is the one responsible for initiating protein synthesis.
As with protein, there are various types of creatine available, consumable in several different forms. Creatine is a substance found in certain food groups but can be enhanced through supplementation to enable the target muscle cells to be at optimal levels in terms of strength and energy. This is especially important following an intense workout session.
Out of all of the post-workout supplements mentioned within this article, it is this one that individuals know the least about. In a nutshell, Beta-Alanine is an amino acid required for both muscular strength and endurance. Previous research has also indicated that it can significantly amplify the effects of creatine.
So there you have it, our top 5 post-workout supplements which will allow you and your body to maximally recover and prepare for your next exercise bout. The above supplements can be purchased separately and used to make your own post-workout concoction or brought as a whole, with many post-workout products concentrating on the above ingredients. Whichever option you opt for, remember that golden hour following exercise should never be missed!