There is no better time to take advantage of supplements than right after a workout. Following exercise, muscles are able to absorb nutrients at an accelerated rate. According to the American Council on Exercise, using the right supplements during this period can result in faster recovery and greater gains. The following supplements are uniquely suited to the specific demands of post workout nutrition.
Waxy Maize
Depleted muscles need immediate carbohydrate replenishment. Simple sugars are popular following exercise to get glucose into the muscles as fast as possible. Waxy maize is a high molecular weight carbohydrate that reaches the bloodstream at a much faster rate than traditional simple carbohydrates. Waxy maize is sold in powder form and should be mixed with water before ingesting.
Whey Protein
Following exercise, muscles are in a state of breakdown due to amino acids being used for energy. Post workout protein is essential for stopping this breakdown. Whey is a fast-digesting protein that supplies all essential amino acids. Whey protein is available in pre-mixed drinks, bars and shake mix. Generally, the powdered shake mixes are the highest-quality options.
Creatine
Creatine is naturally produced in muscle for energy regeneration. By supplementing creatine, you can increase the amount stored in muscle and produce more energy for short-term strength. Creatine uses glucose as a carrier, meaning glucose is used to take creatine into muscle cells. The improved glucose uptake following training means that creatine combined with a simple sugar like waxy maize is a very powerful post-workout combination.
Vanadyl Sulfate
Vanadyl Sulfate is a compound that has been shown to have insulin-like effects in humans. Post-workout muscle replenishment depends on insulin to carry glucose into muscle cells. By mimicking insulin, vanadyl can ensure that even more glucose is used to replenish muscle. While only marginally useful on its own, vanadyl can maximize the effects of glucose and creatine post workout.
References
- Acefitness.org: Supplement Specifics
- "The Anabolic Diet"; Dr. Mauro DiPasquale; 1996
Member Comments