Benefits of using post workout supplements include:

  • Decreased muscle soreness and lower levels of inflammation
  • Increased muscle repair
  • Improved muscular quality
  • Improved overall performance for next workout
  • Improved immune system and overall health

One supplement that’s absolutely essential post workout is a high glycaemic index carbohydrate such as dextrose or maltodextrin because scientific researchers have proven numerous times that these types of carbohydrates dramatically boosted insulin levels, rapidly replenish muscle glycogen levels as well as facilitate protein synthesis.

The most important supplement you can take immediately following training is a clean, high quality whey protein. Efficient post workout protein is essential for the recovery of your muscles. A good whey concentrate or isolate is usually recommended, since it’s absorbed by the muscles quicker compared to other proteins like casein or egg.

Many people will take creatine pre workout thinking that it will be immediately absorbed and then positively affect your body’s phosphagen system. However many experts will recommend having it post workout, because taking the creatine at this point you ensure it all gets utilised when it’s needed most for your next workout and not pre workout when the muscle cells aren’t as receptive to the creatine molecules, therefore won’t be absorbed as efficiently. Creatine also stacks well with a high GI Complex carbs, which ideally you’d want to take post workout and not pre-workout.

There’s a reason it’s referred to as the building blocks. BCAAs are the base or foundation upon which to build your muscle. It’s the indispensable foundation so to speak along with a good. It’s essential for preventing muscle breakdown and promoting the building of muscle and remains vital for muscular hypertrophy and development since they are not metabolised in the stomach and are instead metabolised directly in the muscle. Also when taken post workout they’ve been shown to trigger protein synthesis and kick-start and enhance the entire recovery process.

L-Glutamine will always remain one of the most abundant amino acids in the human body and is involved in an array of processes. When you hit the gym for a workout you put your body under tremendous stress and this puts strain on your immune system. When the immune system is running at a lowered capacity, you will be at a much higher risk for infection or disease. Supplementing with glutamine after intense exercise can enhance the ability of the immune system to deal with the stress of the workout.