A hard workout at the gym leads to the breakdown of muscle fibers and depletion of nutrient stores in the muscle tissue. When you put this kind of stress on your muscles, your body overcompensates by building up new muscle tissue for the next time. Your muscles are primed to absorb nutrients immediately after your workout, says John M Berardi, Ph.D., president of Precision Nutrition. You should take your supplementation as soon after your workout as possible.
L-Glutamine
Levels of L-glutamine, an amino acid used to combat muscle breakdown, drop after any form of stress, including exercise. According to the American Council on Exercise, athletes suffering from over-training syndrome often show lower levels of the amino acid, and while studies have been inconclusive, supplementation with L-gluatmine may aid in post-workout recovery.
Branched Chain Amino Acid
As you work your muscles, you deplete levels of the three branched chain amino acids, or BCAAs, found in the skeletal muscles of your body. These amino acids, leucine in particular, stimulate protein synthesis within the skeletal muscles. Taking BCAAs after your workout may improve muscle regeneration and boost the immune system, says Christopher R. Mohr, Ph.D., RD, LDN, dietitian at Bodybuilding.com.
Whey Protein
The amino acids found in protein are the building blocks of new muscle. Athletes require larger amounts of protein in their diets, and consuming protein along with carbohydrates after a workout may assist in building new muscle and workout recovery, reports the American Council on Exercise. After your workout, your body speeds up protein breakdown and slows protein synthesis, says Berardi. Supplementing with protein and amino acids after your exercise session can reverse this trend.
Vitamin E
After an intense workout session, your body may experience a build-up of free radicals that can cause tissue damage and muscle soreness. Vitamin E functions as an antioxidant, neutralizing the free radicals and reducing soreness after your workout.
Maltodextrine
Maltodextrine is high on the glycemic index and causes a quick spike of insulin in your body. Insulin accelerates muscle resynthesis by transporting carbohydrates and amino acids to the muscle tissue. Furthermore, high levels of insulin slow the decrease in amino acids and nitrogen in your muscles, slowing muscle breakdown and facilitating synthesis. Your body absorbs maltodextrine and other simple carbohydrates very quickly, ensuring that your muscles begin receiving nutrients as soon as possible.
Member Comments