Post-Workout
Updated Aug. 07th, 2019
Feeling sweaty, sore and exhausted...but in an energized way? Sounds like you had a great workout! For many of us, after our workout is when our day begins, nothing is more exhilarating like getting up and starting the day off right. However, that's not always the case. If you are an 'end-of-the-day' exerciser, you may be heading home to eat some dinner and enjoy what's left of your evening... either way, good job for incorporating physical activity to your day. Now that you've done something great for your body and mind, you will want to keep that momentum up...and we have your solutions – a post-workout supplement.
These supplements will help your recover faster, give you more effective results and in a short time span; not to mention, they're super easy to take and won't cut into your down time.
BCAA's [for speedy recovery]
Branched chained amino acids (BCAA's) are really a group of 3 (of the 9 total) essential amino acids: leucine, isoleucine and valine. Together they have a synergistic and similar effect on muscle. What makes these amino acids so special, is their ability to go straight to the muscle to help repair it AND, unlike other amino acids, they do not have to pass through the liver first (first pass effect). For best results, take 10g of BCAA's per day, post workout. It will speed up your recovery, and maximize your strength gains.
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L-Glutamine [for muscle growth]
L-Glutamine is an amino acid which aids your body through recovery in several ways. Glutamine helps prevent muscle break-down, aids in cellular repair, and increases your body's secretion of growth hormone (GH). Increasing your bodies GH levels increases body fat metabolism, and supports muscle growth. For best results, consume 10g of glutamine after your workout, and another 5g before bed.
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Waxy Maize [for max. gain in all areas]
While Waxy Maize is commonly found in pre-workout supplements, it is also a common ingredient in post-workout supplements. Waxy maize helps your body replenish lost glycogen, with is burned during your intense workouts. In order to make gains in strength, weight, and performance, it is imperative to replenish your bodies glycogen levels. Consume 30g of waxy maize immediately after your workout for best results.
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Protein [for everything and anything!]
After pushing your body, and muscles to the max, your muscles are looking to repair and to absorb. Protein, in general, provides them with all the essential components for recovery and growth. The optimal amount of protein is about 25g-30g, about 30 minutes after you have consumed your waxy maize, glutamine and BCAA's post workout. Timing is key when it comes to replenishing your body for maximum gain after you've hit the gym.
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Other things to consider...
Diet and Lifestyle
Post workout supplements, although they serve a purpose, can not and should not be substituted for a HEALTHY DIET, and should always be consumed in moderation. Read the ingredient list and be cautious of products with a bunch of names/words you don't recognize as English. In other words, find the cleanest product you can. Avoid artificial flavourings and colourings. Be cognizant of your own sensitivities, as well, as things like corn, dairy (whey), soy can be an inflammatory for some. Think about how and where you can utilize food as medicine, to enhance your performance, as well. A protein rich meal is just as good, if not better, than a protein shake. Don't forget to include some carbohydrate to replenish glycogen. Also be aware of the time of day. Eating a large protein rich meal at 9 pm, right before you head to bed, may not be the best idea, and will impact digestion and ultimately sleep. Lastly, don't underestimate the importance of sleep, as a means of post workout recovery. Your body needs adequate sleep to repair itself after today's beating, and replenish itself for tomorrow's routine.
Keep up the good work(out)!
Looking for a Pre-workout Supplement to take - we've got just the thing! Click here to find out more.
Been a great fan of Whey protein available in many brands at National Nutrition. Whey protein helps me regain energy after a workout. I also purchase Vega Electrolytes after a heavy workout to replenish electrolytes lost in sweat. Great info in this article.
Hello Al,
Great to hear your post workout routine, electrolytes along with protein and BCAA's to feed the muscles are great because it's very important to replenish your body after a good exercise routine.
Keep healthy & carry on!
I do drink whey protein after a workout. It keeps me energized and gives me a feeling of fullness which helps me to keep away from looking for food! I find if I dont have whey protein, I get very tired and famished resulting in an overall low feeling.
Hello Roger,
Protein post workout is a great way to keep your energy levels up, feel satiated and replenish your muscles. Thank you for sharing how it helps you. If you'd like to learn more, check out this article:
https://www.nationalnutrition.ca/articles/supplements/whey-protein/
Have a healthy day.
This is a great article for tips on how to improve your post-workout meals and health! I personally always forget to eat after a workout unless it is a high-intensity one, I know this is not an ideal situation, personally, I prefer eating beforehand but seeing the different benefits that things like protein can offer for your post-workout recovery is very great to see and knowing that it can help build more energy and help your body stay optimal is great! Something I will try to be more mindful of doing.
Hello, Oh,
Glad you found our article on post workout nutrition. Indeed, there are different benefits for eating before and after working out. Ultimately a meal, shake or snack that's high in protein and has a hint of carbs is ideal after exercising, especially if it's a weight or HIIT workout. Check out our smoothie recipes for some post workout meal inspo:
https://www.nationalnutrition.ca/articles/health-concerns/workout-smoothies/