Top 10 Post Workout Supplements In 2019

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Top 10 Post Workout Supplements In 2019
Top 10 Post Workout Supplements In 2019

When you train, your muscles
become bruised and strained, and as a result, you lose many nutrients. You will
need more nutrients and proteins for the muscles to repair and grow. It is for
this reason that athletes must have a healthy and balanced meal full of
proteins after a workout.
Proteins are the building blocks
of muscles, which makes them essential in your meals after the workout.
Although you can get proteins from natural foods such as meat, dairy, eggs,
nuts, and seeds, they may not offer enough amount of proteins. This explains
why most people use protein powders and other post-workout supplements.

1. Creatine

Creatine
is one of the best supplements for improving performance in the gym. It is
vital for increasing strength, muscle mass, and performance of routines. After
a workout, you can take creatine supplements to get that boost of energy during
your next high-intensive exercise. The mode of action of creatine is that it
triggers the body to increase phosphocreatine stores in your muscles, which in
turn helps to produce ATP, a primary energy source for athletes. Research shows
that creatine is vital for trainers because it increases lean mass, improves
strength, and promotes quick recovery after exercise. One should use a
supplement like Anavar
in conjunction with creatine. It would make sure that you boost your lean
muscle mass without adding extra fat to your body.

2. Bcaas

You can use BCAAs to increase
energy after exercising. BCAAs comes with many health benefits; it can decrease
muscle soreness, reduce fatigue after workouts, and build muscle. BCAAs also
help to speed the recovery process and boost your performance. These
supplements are good at suppressing the breakdown of muscle protein and
fostering the synthesis of proteins and are famous for the repair and growth of
muscle tissues. You can purchase them either as powders or as capsules and mix
with any liquid. BCAAs are convenient because they are portable.

3. Glutamine

Glutamine is the most abundant
amino acid in our bodies. It occurs naturally in the body and found in muscles.
The body releases glutamine in times of physical stress. Glutamine supplements
enhance glutamine
functionality
in your body by supporting the function of the immune system
and increasing the growth of muscles. You can take glutamine to prevent the
breakdown of muscles in your body. It is, however, crucial to note that it may
be beneficial to one person and not necessary to another. This is a
post-outwork supplement for someone who has been through high-intensity
exercises, such as a long-distance marathon. Athletes engaging in most
resistance exercises are prone to oxidative stress, and inflammation and
glutamine supplements can be part of their clinical nutrition.

4. Betaine

Betaine’s use in sports is
growing at a fast rate. Betaine-infused sports drinks taken within a week help
to improve the performance of athletes based on findings from a recent study by
almost 6%. Besides, it can help to improve performance by treating depression,
high blood levels, obesity, and liver disease among athletes.

5. Omega-3 Fatty Acids

Muscle recovery is a crucial
phase in sports. Omega-3 supplements will help to quicken your recovery time by
increasing protein synthesis. Therefore, the omega-3 supplements you consume,
the higher your chances of maintaining and building muscle mass.

6. Carnitine Supplements

Carnitine supplements
foster exercise performance by stimulating lipid metabolism. It is important
for the brain and heart function as well as muscle movement because it helps
the body to produce energy. After exercising, you can use carnitine to improve
the oxygen supply and blood flow to your muscle tissues. Besides, it is a good
choice for people looking to increase muscle mass and decrease body weight.

7. Taurine

Taurine is the second most
abundant amino acid in the muscles after glutamine. It helps to reduce muscle
damage and increase muscle strength, and muscle mass after exercise. It can
also accelerate recovery after one workout
session to give you all the energy that you require to begin your next
exercising regime. Exercise typically causes oxidative stress by increasing the
number of free radicals. Taurine can help athletes to overcome this oxidative
stress.

8. Casein Protein

You can take casein protein after
workouts; a slow-digesting dairy protein releases amino acids gradually. The
best time to take casein is before bed so that it can reduce muscle breakdown
and speed up recovery while you sleep. It
also helps with muscle growth.

9. Whey Protein

Athletes commonly use a whey
protein supplement to improve recovery and muscle performance. Just like
casein, whey comes from dairy products but digests more quickly than casein.
You can also take whey protein to boost your BCCA and protein intake; in turn,
this will help to build your muscles.

10. Fiber Supplement

When it comes to nutrition in
sports, most athletes overlook the significance of fiber supplements. The main
aim of fiber is to aid in constipation and digestion. However, fiber
supplements can lower risks of diabetes and heart diseases, as well as help you
to maintain a healthy weight. It is a necessary supplement for overall wellness
and health of an athlete.

Conclusion

Training and nutrition go hand in
hand. After training, your body needs a boost of energy almost immediately.
This is why you need to eat food rich in nutrients that can replenish the lost
energy. However, the food may not have enough proteins, and that is why you may
need supplements. Supplements provide your body with the balanced amounts of
nutrients that suit your workout. You can use any of the supplements discussed
above since most contain creatine, which is crucial for the recovery of
muscles.

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