Post Workout

Post Workout Supplements

Sports nutrition has steadily been growing in popularity and can play a crucial role in maximizing the effects of exercise and physical activity. According to industry market data between 2019 and 2020, the value of the global sports nutrition market was valued at $15.6 billion and is expected to grow by 8.9% from 2020 to 2027. Clearly, consumers have understood the many health benefits of sports nutrition to support and enhance the efforts put forth in the gym. While sports nutrition supplements are varied and can support many aspects of athletic performance, post-workout supplements are unique in that they help enhance the effects of physical exercise once you've left the gym.

Post-workout supplements come in a range of iterations featuring many different supportive nutrients like Branched Chain Amino Acids (BCAA’s) – leucine, isoleucine, and valine, that enhance muscle protein synthesis (muscle building), slow muscle breakdown, and speed post-exercise muscle recovery. L-Glutamine is also frequently featured in post-workout blends to stimulate muscle protein synthesis, enhance body fat metabolism, and help decrease muscle soreness through improved muscle repair and glycogen repletion. Last but not by any means least, protein is a key feature of post-workout blends, to provide muscles with all the essential building blocks needed for recovery and growth. Other common ingredients in post-workout formulas include; electrolytes, L-Citrulline, DL-Malate, Beta-Alanine, collagen, greens, medicinal mushrooms, and others.

Benefits of Post Workout Supplements

• Helps Muscles Recover Faster
• Facilitates Tissue Repair
• Promotes Muscle Growth (Muscle Protein Synthesis)
• Reduces Recovery Time
• Refuels & Repairs Muscles

Why Take Post Workout Supplements?

A post-workout supplement is a great idea for anyone who exercises regularly, whether they're a professional athlete, bodybuilder or simply lead an active lifestyle. A post-workout shake serves as an insurance policy, providing the body with all of the nutrition it needs to maximize muscle protein synthesis (muscle building), as well as helps reduce pain and inflammation associated with intense physical exercise. A quality post-workout also replenishes lost electrolytes and provides nutrients to help mitigate inflammation and free radical damage that can result from physical stress (intense physical exercise).

Post Workout Supplement Varieties

Post-workout blends come in a wide range of combinations, featuring myriad different ingredients, as such, there is no recommended dosing that applies across the board. Typically, a post-workout supplement will provide protein, ideally at least 20g per serving, along with other nutrients to prevent muscle breakdown and speed up muscle recovery. In order to fully benefit from your post-workout supplement, it's important to consume it within an hour of your workout or exercise routine. Always follow label instructions carefully.

Final Thoughts

When selecting your post-workout formula, look for one that supplies carbohydrates, electrolytes, and protein, ideally supplying more carbohydrate than protein, in a 2:1 ratio or greater. You’ll also want to pay attention to the source of protein in the blend; whey protein is considered to be the gold standard as far as muscle support goes, thanks to its high biological value and its rapid absorption and availability to the body. BCAA’s should also ideally be a part of your post-workout blend, to maximize muscle protein synthesis (muscle building), and speed up muscle recovery.