Fast recovery is key when you need to get back into the gym or start another intense session. It sounds simple enough doesn’t it? Mix some protein and simple carbs after your workouts and you’ll see greater gains. But there’s more to it than that -- there’s a whole lot more you could be doing to maximise your hard fought gains. Here are the six best post workout supplements and why you need them.
1. Whey Protein
At the top of your recovery list should be a high quality milk protein that contains all the amino acids the body requires for muscle protein synthesis.
Protein shakes rich in Whey provide protein which can be used fastest. Multipower’s Whey Protein Iso Complex shuttles amino acids into the bloodstream to hit your muscles quickly thus speeding up muscle recovery.
Take 20-30g immediately after training to promote muscle tissue repair and growth.
2. Casein (Milk Protein)
Casein protein is another milk protein which helps to boost recovery after workouts. Casein is a slow digesting protein because it forms a gel in the gut which results in the amino acids being released steadily into the bloodstream. Research shows that this type of protein, available in products such as Multipower’s Formula 80 Evolution which boosts protein synthesis and has an effect in suppressing protein breakdown. This effect also means that when dieting it will help keep you feeling fuller for longer.
So try taking a whey/casein blend protein shake after workouts to help maximise recovery and muscle growth.
3. Branched Chain Amino Acids
BCAAs are leucine, isoleucine and valine -- the most important aminos for repairing and building muscle tissue. BCAAs make up approximately one third of muscle protein.
BCAAs provide a wide range of benefits including increasing energy and blunting cortisol (a catabolic hormone). Intense exercise causes a rise in cortisol which can inhibit testosterone and lead to muscle protein breakdown. Research shows that supplementing with BCAAs during training and after workouts is effective in reducing catabolism. Take 5-10g of BCAAs immediately after training with your post workout protein shake.
4. Creatine
Creatine is made from three amino acids -- arginine, glycine and methionine. The kidneys and pancreas produce them naturally and the liver combines them to make creatine. But the body only produces about 1g-1.5g -- no where near enough to support the muscle building efforts of a bodybuilder.
Creatine is crucial because it has a direct impact on increasing muscle mass, strength and power. It has been shown to increase muscle endurance in strength athletes. So if you can lift 1 or 2 more reps per session the overall benefit is increased. It can trigger protein synthesis and minimise protein breakdown because it creates an osmotic gradient whereby water is pulled into muscle cells -- a signal for anabolism. Creatine has also been found to increase levels of insulin-like growth factor-1 in muscles which is critical for stimulating growth. Take 3g of creatine daily.
5. Glutamine
This amino acid is important for the immune system regulation and muscle function. During intense training muscle glutamine levels drop sharply. Supplementing with glutamine stimulates immune function, decreases inflammation and protects muscle cells from the damage caused by hard training. It also aids muscle growth by increasing levels of leucine in muscle fibres, helping suppress the production and circulation of cortisol and maintaining cell volume and hydration. By pushing water into muscle cells, glutamine helps to speed up recovery and encourage muscle growth. Take 5-10g of glutamine daily.
6. Alpha-Lipoic Acid
This antioxidant is made by the body and found in every cell, where it helps turn glucose into energy. ALA mimics the effects of insulin, boosting the uptake of amino acids and creatine into muscle cells post workout thus speeding up recovery. Take 300-500 mg daily with protein, creatine and a high-glycaemic carbohydrate.
