Top 4 Best Post Workout Supplements For Recovery Revealed
Recovering from your hard workout is very important for your body. It will give your body the time and nutrients to build new muscle mass or enhance your performance.
Everyone knows that having a good sleep pattern and a healthy diet is critical in your recovery process.
However, there are amazing supplements that are called Post Workout Supplements that will enhance your recovery.
Today we will show you the best post workout supplements for recovery and muscle gains.
These ingredients have been tested on various criteria like effectiveness, studies, and personal experience.
Multiple studies showed that creatine monohydrate has the ability to increase fat-free mass and can increase strength. However, creatine is also very effective in recovering muscle damage after working out your muscles.
A study done in 2013 showed the difference between creatine consumption post or pre-workout showed. The conclusion was that consuming creatine post-workout was way more effective for strength and body composition.
Another study showed that creatine was very useful in the rate of recovery of the knee extensor muscle. The group who took creatine showed a significant improvement in recovery.
Next to the fact that creatine has the ability to improve the rate of recovery it has also been proven that it can enhance your strength in the gym. A recent study done on the effects of creatine on resistance training showed an increase of 8% muscle strength.
There was an increasement between 3 and 45% on the bench press. Which is in my opinion very impressing
That’s why creatine is the best muscle building recovery supplement on the market right now.
2. Branched Chain Amino Acids (BCAA)
BCAA’s are known for it’s preserving and muscle building effects. BCAA stands for Branched Chain Amino Acids and consists of 3 components called Leucine, Valine, and Isoleucine.
Multiple studies showed that supplementing BCAA’s could help with fatigue, muscle soreness, and power output.
The amino acid Leucine has been proven to activate the protein called mTOR, which is responsible for stimulating protein synthesis in humans. This basically means that after taking Leucine, your body can gain muscle faster. Another interesting ingredient called Epicatechin also has the ability to increase protein synthesis.
I personally like BCAA’s because they have many different uses. They have the ability to reduce your DOMS, help with building lean muscle, and could make you stronger.
Glutamine is an amino acid that is mostly found in dietary protein. A good source of glutamine would be protein powder like whey and casein.
It’s mostly used and advertised as an ingredient that can either increase lean muscle mass and also helps with muscle recovery.
While there isn’t much evidence that it can indeed increase muscle mass, there are lots of studies done that showed a positive effect on muscle recovery.
A study showed that muscle soreness was significantly lower over 96 hours with L-glutamine supplementation. Another study showed that the subjects who took glutamine had way lower muscle soreness in the 24, 48, and 72-hour mark.
They also found out that glutamine may be more active on men than women. Glutamine also showed an improvement in recovery between workout sets, and the subject who took glutamine could do more repetitions.
As you can see, glutamine is one of the best post-workout supplements you could take. It can reduce muscle soreness and improve overall recovery.
When you workout your body will use your build-up glycogen stores as fuel. It’s very important that you restore those glycogen stores as soon as possible.
Protein will help you with building muscle but also recovering faster. They contain all the amino acids your body needs.
A study showed that after you take a significant amount of protein your body has the ability to recover faster and build muscle tissue.
There are many different protein sources, however, you do not always have your chicken or salmon with you after your workout. That’s why you could take a look at whey protein. It’s very convenient and also very effective for building muscle and recovering faster.
Legal steroids and protein can help you increase muscle mass significantly.
All these post-workout supplements are very effective and are all proven to work. It’s also advised to combine these supplements for optimal muscle recovery results.
We suggest checking out our muscle building stacks article. They’re a great and effective way of boosting your progress.
However, as mentioned earlier, it’s very important that you combine these products with a healthy diet and lifestyle with plenty of sleep.
Post Workout Supplements FAQ
Yes, they most definitely work. You can expect an improvement in muscle recovery and sometimes even extra muscle mass. However, it's suggested that you keep a healthy diet and sleep pattern for optimal performance.
This depends on your expectations and goals in terms of results. The best post-workout supplements have been proven to work effectively and safely in terms of recovery and muscle gains.
You can take post-workouts for many different reasons. Most people use post-workout supplements to enhance their recovery process. However, some people do it do gain muscle and reduce their DOMS.