For bodybuilders, the one-hour period after an intense
workout is crucial. The tired muscles need rich nutrients to recover and grow. The
muscles grow at their fastest in this period. What the bodybuilder consumes in
this period decides whether the workout would add to the muscles and strengthen
them or whether the effort goes waste. Bodybuilders must ingest the following
supplements immediately after workouts.
The post-workout supplement
A post workout supplement can comprise liquid, tablets, or a
shake. These will be a mix of proteins, carbohydrates, amino acids, and
vitamins. Protein is necessary immediately after workouts. Muscles need amino
acids to grow bigger and stronger. Protein has amino acids, which build the
muscles. The proteins should be digested quickly. Casein, a slow and steady
protein that prolongs the muscle making, is also required. Fast and
slow-digesting protein powders increase the muscle gain.
Replenish the lost body resources
During workouts, the body burns up muscle glycogen, stored
as carbohydrates. Carbohydrates are the energy source for all activities. They have
to be replenished after a workout. If that is not done, the amount of glycogen
stored gets reduced. Creatine uptake also promotes greater cellular hydration.
Creatine supplements
Creatine intake is mandatory in the hour after a workout. It
acts as a fuel source during times of low oxygen. Creatine intake during this critical period increases
lean-mass gains and muscle strength by 10 percent. It strengthens and rebuilds
muscle cells. Amino acids leucine, isoleucine, and valine promote muscle growth.
Leucine switches on the muscle protein synthesis and raises insulin levels, thus
facilitating conversion of carbs, creatine, and amino acids into muscle
cells. Glutamine raises the body’s
ability to recovery naturally.
Self-made supplement
It will be a good idea for bodybuilders to prepare a mix of
post-workout supplements for themselves on their own. But they can go in for
readymade mixes available in online portals, as well. These are convenient and comparatively
cheap. These supplements allow muscles to grow and store more energy for the
next workout.
The timing
Drinking branched-chain amino acid supplements mixed with water
during the last 20 minutes of the workout, 25-45 grams of whey protein or whey
isolate just after the workout ends, a chicken or other food after a few
minutes and some creatine in warm water make a good post-workout supplement. But
this can be modified by following the examples of renowned bodybuilders.
Many claims
Many brands claim to offer the most effective postworkout supplement. Many organizations come out with ten best supplements
of the year. While it is not easy to assess the correctness of these claims,
bodybuilders can go by their own experience and follow a trial and error method
to finally converge on the post-workout supplements best for them. All that they have to ensure is that they get
a good mix of proteins, carbohydrates, amino acids, and vitamins.
Let an expert be the guide
Online portals offer great many options in post-workout
supplements. They offer supporting survey findings and expert opinions in their
favor. They offer added incentives like discounts. They claim that the
bodybuilders are getting them cheap. It will always be better for bodybuilders
to consult an expert in the field, and then, reach a decision.