Many people find that despite their consistent workout routines, they see little to no results in muscle growth and weight loss. This could be the result of a lack of proper protein and nutrients post-workout. Whenever a person exercises, they cause damage to the myofibrils of muscle fiber, otherwise called catabolism. The body attempts to repair and grow muscle by sending nutrients to the damaged area. Leila Zackrison MD, of Optimal Health and Dimensions and Innovative Vitality, hopes to educate the public on the importance of supplements, their various benefits post-workout. Today, Dr. Leila Zackrison will discuss the best supplements to take post-workout to help repair and build muscle and see long-lasting results.
Creatine is a natural substance within the body that helps create adenosine triphosphate (ATP), a substance that provides energy for muscle contractions. Overall, creatine improves strength, increases lean muscle mass, and helps muscles recover post-workout. Creatine’s muscular benefits have been linked to bursts of speed and energy, most effective in weight lifting or track events like sprinting.
Best time to take Creatine: On exercise days, it is important to take creatine shortly after finishing a workout. It may be beneficial to take creatine on rest days with food; however, the timing is not as important as it is on workout days.
One of the more well-known supplements, whey protein, is often recommended by nutritionists and dietitians for people who frequently participate in weight, cardio, or endurance training. Whey is known to boost metabolism, curb cravings and help build muscle. Whey protein is packed with more than 9 essential amino acids, key to building and repairing muscle. Furthermore, whey protein is absorbed faster by the body than any other protein, improving muscle protein synthesis.
Best time to take Whey Protein: Many fitness experts say that whey protein should be consumed 15-60 minutes after a workout to receive the supplement’s full benefits.
BCAA’s (Branched Chain Amino Acids)
It can be challenging to stick to a workout schedule when you are feeling too sore to attempt another workout. BCAA’s, or branched-chain amino acids, are known for enhancing muscle protein synthesis, repairing damaged muscle, and preventing DOMS, otherwise known as delayed-onset muscle soreness. Additionally, several studies have concluded that BCAA’s provide boosts of energy to the body and can help in weight loss.
Best time to take BCAA’s: There are two schools of thought regarding when to take BCAA’s. Many believe that BCAA’s should be taken 15 minutes before a workout, while others insist that BCAA’s are most effective post-workout. Supplement experts recommend trying both methods to test which consumption time works best for you.