Feeling sweaty, sore, and exhausted...but in an energized way? Sounds like you had a great workout! For many of us, after a workout is when the day begins; nothing is more exhilarating than 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 into your day. Now that you've done something great for your body and mind, you will want to keep that momentum up, keep reading to find post-workout supplement solutions.

These supplements will help you recover faster, give you more effective results in a short time span, plus they're super easy to take and won't cut into your downtime.

Top 4 Post-Workout Supplements

1. BCAA's: For A Speedy Recovery

Branched-chain amino acids (BCAAs) 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 the muscle. What makes these amino acids so special is their ability to go straight to the muscle to help repair it; 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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2. L-Glutamine: For Muscle Growth

L-Glutamine is an amino acid which aids your body in recovery in several ways. Glutamine helps prevent muscle breakdown, aids in cellular repair, and increases your body's secretion of growth hormone (GH). Increasing your body's 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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3. Waxy Maize: For Max Gains

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, which is burned during your intense workouts. In order to make gains in strength, weight, and performance, it is imperative to replenish your body's glycogen levels. Consume 30g of waxy maize immediately after your workout for best results.

4. Protein: For Everything and Anything

After pushing your body and muscles to the max, your muscles are looking to repair and to absorb. Protein provides muscles 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 BCAAs post workout. Timing is key when it comes to replenishing your body for maximum gain after you've hit the gym.

Diet and Lifestyle Tips for Post-Workout Support

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), and soy can be 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 the next day's routine.
Keep up the good work(out) and don't forget about pre-workout supplements to ramp up your exercise routine.