Physical activity, especially high intensity or high volume, can cause tiny injuries to muscle fibres, besides using up energy deposits (muscle glycogen), and cause electrolyte unbalances. A proper muscle recovery is essential to optimise training adaptations, prevent injuries and favour muscle growth. Besides recovering the body for the upcoming workouts.
Recovery isn’t only a resting period, but an active phase in which protein synthesis, glycogen replenishment and cell repair take place. Studies have shown that poor recovery can limit performance, increase the risk of injury and cause chronic fatigue.
Within this context, post-workout supplements have become an aid that can optimise recovery and tissue regeneration processes.
What are post-workout supplements?
Post-workout supplements are nutritional products or formulas designed to be consumed immediately after exercising. Their main goal is to favour the recovery of the muscles and energy system, replenishing the nutrients lost during physical activity. They are important for those who want to speed up post-workout recovery and maximise sports performance.
Their consumption within the 30 to 90 minutes after a workout can be more effective since they take advantage of the called “anabolic window”, a period when the body is eager for nutrients.
Key benefits of post-workout supplements
Within the main benefits that can be obtained by taking supplements after exercising or training, the following can be highlighted:
- Muscle repair: Supplements help to repair damaged muscle fibres during exercise, promoting their growth.
- Anti-inflammatory: By decreasing inflammation, the supplements can reduce muscle soreness, allowing to train in better conditions the following days.
- Nutrient replenishment: Help restore muscle glycogen levels and energy deposits, ensuring the possibility to perform relatively intense workouts in successive days and avoid muscle catabolism.
- Injury prevention: a proper nutrition recovery prevents excessive catabolism and reinforces muscle tissue, reducing the risk of injuries tied to fatigue.
Main post-workout supplements and their effectiveness
- Proteins: Whey protein are the most common option due to their quick absorption. They favour muscle repair and growth. On the other hand, casein is slowly digested and is useful for a prolonged release of amino acids.
- Amino acids (BCAA): BCAA (leucine, isoleucine and valine) are essential for muscle repair. These amino acids reduce muscle damage and accelerate recovery.
- Carbohydrates: After an intense workout, muscles have consumed a great amount of glycogen. Taking post-workout carbohydrates helps to replenish these deposits.
- Creatine: Although it’s mostly linked to strength increase, creatine is also beneficial for recovery, since it diminishes muscle damage and fatigue.
- Electrolytes: Electrolytes are essential to maintain a good body liquid balance and ensure a proper muscle functioning.
Among all possible supplements, the following stand out for their interest or effectiveness. Following are the most used and why they work:
1. Protein (whey and casein)
Protein is essential to repair and rebuild damaged muscle fibres during workouts.
- Whey protein: The most popular. It’s rapidly digested and contains a high concentration of BCAA (especially leucine), which immediately stimulates the synthesis of muscle protein. Ideal to have immediately after training.
- Casein: It has a slower digestion. Releases amino acids progressively, therefore is perfect to have before bedtime and support night recovery.
WHEY PROTEIN - Batido de Proteínas Grass Fed - 1000g
Complemento Alimenticio en polvo a base de proteína concentrada de suero de leche.
Whey Protein es un complemento alimenticio en polvo a base de proteína concentrada de suero de leche. Apto para dietas vegetarianas, no contiene gluten, es alto en proteína y bajo en grasa y carbohidratos. Está formulado con Proteína concentrada de suero de leche GRASS FED como ingrediente principal. Aporta 23g de proteína y menos de 1.9 g de azúcar por toma.
2. Carbohydrates
While exercising, especially endurance or high intensity training, glycogen deposits, the fuel used by muscles, gets used up.
- Taking carbohydrates after training accelerates glycogen replenishment and prepares the body for the next session.
- Combining them with protein, enhances their absorption and muscle synthesis.
It’s suitable to intake of 0.8 to 1.2 grams of carbohydrates per kilogram of body mass after training. An example can be a shake containing a banana, oats and protein, or substituting these ingredients for similar ones.
HIGH FRUCTOSE GEL 80g - Gel Energético con fructosa
Gel energético formulado con maltodextrina y fructosa, en proporción 10:8, con un aporte de hidratos de carbono de 55g por gel y 220 Kcal. Además de 250 mg de sodio. Es apto para veganos, sin gluten y está disponible en seis sabores.
High Fructose Gel cuenta con el sello Cologne List, es la primera y más grande plataforma de prevención de dopaje para suplementos nutricionales en el mundo.
Cologne List solo incluye productos que se han sometido a pruebas rigurosas para verificar mediante analíticas y la verificación de los etiquetados, que los fabricantes no utilizan en sus productos sustancias prohibidas incluidas en la lista de la WADA (World Anti-Doping Agency).
3. Electrolytes and liquids
While exercising, especially if it’s long lasting or in hot weather, electrolytes such as sodium, potassium, magnesium and calcium are lost through sweat.
- These minerals are essential to avoid muscle cramps, maintain hydration and ensure normal muscle contraction.
- They can be replenished with sports drinks or electrolyte powder not containing sugar.
It’s essential to replenish electrolytes together with liquids, with a total amount of drink that covers at least 150% of the liquid lost.
HYDRAZERO EFFERVESCENT - Sales minerales
HYDRAZERO EFFERVESCENT, se presenta en formato de tabletas efervescentes que se disuelven completamente en tu bidón, ayudando a reponer las sales minerales durante el ejercicio.
Su práctico formato y fácil transporte garantiza un aporte constante de nutrientes esenciales para un rendimiento óptimo durante la actividad deportiva
4. Branched Chain Amino Acids (BCAA)
BCAA (leucine, isoleucine and valine) are essential amino acids, thus, the body cannot produce them and must be obtained through diet.
- They help reduce post-workout muscle damage and diminish delayed onset muscle soreness (DOMS).
- Directly stimulate protein synthesis, even in absence of a full meal.
Nevertheless and besides being useful, if enough protein is consumed or whey protein supplementation is carried out, BCAA can be redundant. However, BCAA can be specially useful for fasted workouts or very low protein diets.
6.4 AMINO+ Glutamina + BCAA + L-Arginina + L-Tirosina - 120 Cápsulas
Cápsulas de Glutamina + BCAA + L-Arginina + L-Tirosina, formuladas en proporción 60:40 de Glutamina / BCAA 8:1:1.
Con la proporción 60:40 se pretende incidir ligeramente en la importancia de la glutamina, esencial para actividades de larga duración donde descienden los niveles de glutamina en sangre, así como para actividades de corta duración y alta intensidad donde la producción de amonio puede ser elevada, potenciado por la capacidad anabólica de los BCAA que aumentan la síntesis proteica post ejercicio, una parte vital del proceso de construcción muscular.
Es por ello que la combinación de ambos productos junto la Arginina y la Tirosina desempeñan un papel importante en la recuperación del deportista.
5. Creatine
Creatine isn’t only to gain strength or muscle mass. It also accelerates recovery and diminishes muscle damage after exercising.
- Helps to regenerate ATP, the main energy source during explosive efforts.
- Improves intracellular rehydration and reduces markers of muscle inflammation.
It’s one of the most studied and safe supplements. A typical dose is 3 to 5 grams daily, and can be taken after the workout.
CREATINA Creapure® - 100% Monohidrato - 300g
CREATINE Creapure® es un producto sin gluten y vegano, compuesta únicamente de Creatina monohidrato 100% Creapure® sin conservantes, estabilizantes o maltodextrinas añadidas."
Creapure® es una marca, además de una patente, de Creatina Monohidrato al nivel más puro".
Las principales diferencias de Creapure® respecto al resto de creatinas son las siguientes:
- Su nivel de pureza es del 99,9%, mientras que las otras creatinas están al 98-99%.
- Es sometida a rigurosos controles de calidad, donde cada lote se analiza de forma individual.
- Es un ingrediente que figura en la LISTA DE COLONIA.
- Creapure es sinónimo de fiabilidad, ya que cumple una normativa muy estricta y son muchos los deportistas que la consumen desde hace muchos años.
6. Other emerging supplements
These aren’t necessary but could be useful depending on the type of training or personal requirements:
- Omega-3 (EPA and DHA): Have anti-inflammatory properties. Can help reduce muscle soreness and accelerate recovery.
- Glutamine: Although its effectiveness is limited in healthy people, it could be useful during intense metabolic stress phases, such as endurance sports or weight cutoffs.
- Natural anti-oxidants: Turmeric, ginger, or tart cherry extract help modulate inflammation without interfering with exercise adaptations (which could occur with vast amounts of vitamins C and E).
- Magnesium and zinc: Take part in over 300 metabolic functions. Supplementing can be useful if there’s a deficiency or large amounts of sweat.
FISH OIL OMEGA 3 - Suplemento Deportivo - 120 Perlas
Omega 3 de pescado de calidad premium procedente de fuentes sostenibles y procesado con métodos patentados de la marca Solutex ®
Cada perla aporta 600 mg de Omega 3 con 500 mg de DHA y 100 mg de EPA en forma de triglicérido natural, que es la forma natural de los lípidos en la dieta y no en forma de Etil Éster sintético, consiguiendo así mayor capacidad de absorción y biodisponibilidad.
How to choose the best post-workout supplements
When choosing supplements, it’s important to consider the kind of training done and the personal goals, taking into account the following factors:
- Type of exercise: Strength vs. endurance.
- Personal goals: Muscle gain, fat loss, performance.
- Physiological conditions: Intolerances, allergies, specific requirements.
On the other hand, it’s suitable to choose high quality products, those that contain ingredients proved to enhance performance and recovery. Besides, it’s always preferable to choose supplements without unnecessary additives and specially that they ensure aren’t contaminated by possible doping substances, and have a “doping free” stamp, guarantee or similar.
Additional tips to optimise muscle recovery
Besides supplements, other factors that can improve recovery are:
Hydration: Stay well hydrated before, during and after training.
Balanced diet: Eat enough protein (1.6–2.2 g/kg/day), complex carbohydrates and healthy fats.
Sleep and rest: At least 7 to 9 hours during nighttime. Growth hormone is released during deep sleep. Sleeping is essential for muscle regeneration, this being a key aspect and many times under rated and not controlled.
Frequently Asked Questions
When should I take post-workout supplements?
Ideally within the 30 to 90 minutes after finishing a workout, since the body is in its maximum absorption phase.
Can I take post-workout supplements if I don’t exercise every day?
Post-workout supplements are useful to recover after exhausting workouts, either due to intensity or volume, but if you don’t train daily, you can take them only on demanding workout days.
What if I don’t take post-workout supplements?
Although they aren’t essential, not taking them can extend recovery and diminish training capacity on the following days.
Can I take pre and post-workout supplements on the same day?
Yes, many athletes combine pre and post-workout supplements to optimise both performance during exercise and recovery afterwards
Are post-workout supplements effective for all type of workouts?
Yes, post-workout supplements are beneficial both for endurance and strength workouts, speeding up recovery and improving performance in upcoming sessions
Conclusion
Post-workout supplements are an effective tool to accelerate recovery, minimise muscle damage and maximise training benefits. However, they don’t substitute a proper diet nor rest. Including them wisely into a well planned routine can set a significant difference in performance and muscle health.
