Pre- & Post-workout Supplements

As more and more people continue to turn to exercise to lose fat, build muscle, and improve their health, many have often considered consuming supplements before and after their workouts in hopes of improving their results. While no supplement can replace hard work and consistency, some supplements can significantly aid in your fitness endeavors.

Protein Supplements

One supplement that is particularly beneficial to consume before and after your workouts is protein powder. The reason for this is that during your workouts, your muscles undergo much microtrauma, and must be repaired to positively adapt. To rebuild, however, nitrogen must be present, and protein is the only one of the macronutrients that contains nitrogen. In particular, the branched-chain amino acids found in protein are particularly important for adapting to workouts, as research in the "Journal of Nutrition" has shown that these amino acids are the nutrients mainly responsible for protein synthesis. In fact, research in the "American Journal of Physiology --- Endocrinology and Metabolism" by H.C. Dreyer and colleagues, research in the "Journal of the International Society of Sports Nutrition" by C.M. Kerksick and colleagues, as well as research in "Medicine and Science in Sports and Exercise" by P.J. Cribb and colleagues have all shown that the consumption of protein supplements before and after your workout can lead to positive physiological adaptations compared with a placebo.

Carbohydrate Supplements

Another beneficial nutrient to consume before and after your workouts is carbohydrates. One reason for this is that during times of exercise, glucose is your body's preferred fuel source, and the body depends on glycogen stores in order to perform optimally. As you exercise, however, you deplete these glycogen stores, and if you do not consume adequate carbohydrates to replace them, your performance will suffer. Additionally, some carbohydrates invoke a significant spike in insulin, which improves rate of absorption and protein synthesis. According to a study in the "Proceedings of the Nutrition Society" performed by D.R. Bolster and colleagues, researchers at Pennsylvania State University College of Medicine, spiking insulin can help activate the mTOR pathway and thus increase protein synthesis, increasing the benefits you receive from exercise. Thus, consuming a high-glycemic carbohydrate supplement, such as maltodextrin, dextrose or even Gatorade, before and after your workout can be very beneficial.

Caffeine

Another very popular pre-workout supplement is caffeine. Caffeine is a stimulant, and can increase your amount of energy while decreasing perceived exertion. By increasing your energy and decreasing perceived exertion, you can perform more work during a workout and often push yourself much harder. According to research published in "British Journal of Nutrition" by Oklahoma State University researchers B.H. Jacobsen and colleagues, subjects who consumed a caffeine supplement prior to working out benefited from a significant increase in measurements of strength and power compared with those who were administered a placebo. Thus, consuming caffeine before your workout may allow you to improve the quality of your workout and see better results.

Creatine

Another very popular supplement consumed before and after your workout is creatine. Creatine works by lending a phosphate molecule to adenosine diphosphate, increasing the amount of ATP in your muscle cells and thus improving your ability to perform in anaerobic activities. According to a meta-analysis in the journal "Sub-Cellular Biochemistry" by P. Hespel and colleagues, creatine is one of the few ergogenic aids that have thousands of studies supporting its efficacy, as well as its safety. While it won't be beneficial in aerobic events such as running, creatine can be a very valuable pre- and post-workout supplement for weight-lifting workouts and other anaerobic activities.

Beta-Alanine

Another pre- and post-workout supplement similar to creatine is beta-alanine. Beta-alanine works by increasing your levels of carnosine, which acts as a buffer and can delay exhaustion. According to a meta-analysis published in "Medicine and Science in Sports and Exercise" by A.G. Giannini and colleagues, researchers at the University of Sao Paulo, numerous studies support the use of beta-alanine to delay the onset of neuromuscular fatigue and improve overall physical performance. By consuming beta-alanine before and after your workout, you can greatly improve the quality of your exercise.