Your muscle fibers aren't the same after a workout since they've been worn out from all the lifting and their glycogen stores, which supply energy, have been depleted. As a result, the muscle tissue is destroying itself to produce protein.
After a strenuous workout, the body begins to secrete hormones that support muscle growth and repair as well as the replenishment of glycogen that was lost during the strenuous activity.
This process can be sped up and the body's recovery period can be accelerated by consuming the proper nutrients at the appropriate time. (1, 2, 3). Your body will recuperate and expand because the muscular tissue is now prepared to absorb any nutrients you feed it and switch from catabolism to anabolism.
Following your workout, consuming a few particular nutrients will:
boost the production of muscle protein and lessen the breakdown of protein
replenish glycogen reserves to hasten healing
The following are the top 6 post-workout supplements to consume:
1. Whey protein
It's whey protein, of course. Because eating the nutrients doesn't count - they have to get to your muscles while in that 45 minute window - it digests exceptionally quickly and gets to your muscles right in the post-workout window!
Always finish your workouts with a whey shake, if you can.
Casein Protein 2.
Compared to whey protein, casein breaks down much more slowly, but research has shown that it also speeds up the process of muscle protein synthesis, which results in the growth of new muscle tissue.
If you continue to consume casein, you might continue to grow for a very long time. For the greatest results, search for a powder that has both whey and casein protein!
Branched-Chain Amino Acids 3. (BCAAs)
Leucine, isoleucine, and valine are three amino acids that are crucial for building muscle.
Because leucine serves as an activator of muscle protein synthesis, investigations have shown that it is even more significant.
4. Quickly Digestible Carbs
Your muscles also need some carbohydrates in addition to the protein. Fruit and oatmeal won't reach your muscles in time, therefore you need something faster.
Get some dextrose or maltodextrin instead, which will replenish your glycogen stores and give you energy for the next exercise. Additionally, your protein or creatine powder may already contain these two quickly digesting carbohydrates! which leads us to...
Creatine, 5.
You'll feel stronger and have more energy if you keep the levels of creatine in your muscles high. After exercising, consume creatine with a side of carbs. Here are 9 reasons to take creatine year-round that have been supported by science.
Beta-Alanine 6.
An amino acid called beta-alanine helps you maintain your strength and endurance over a longer period of time. Additionally, this amino acid increases the effectiveness of your creatine for a variety of purposes, including muscular building.
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