After a long workout at the gym, the last thing you want is for your effort to not be maximized. Proper post-workout nutrition can help you achieve better results from your workout. Our bodies undergo processes responsible for breaking down muscle following exercise--more prominently after strength training. The best post-workout supplements are those that help mitigate these processes and enhance recovery. These include creatine monohydrate, protein powder and chocolate milk. Using them will allow you to work out more often and achieve better results over time.
Creatine Monohydrate
Creatine monohydrate is widely available in pill, liquid and powder forms. It is produced in small quantities by the liver, kidneys and pancreas. Supplementing with creatine monohydrate has resulted in strength, power and muscle-size gains compared to placebos, according to a 2007 review article by Dr. Thomas Buford of Baylor University in the "Journal of the International Society of Sports Nutrition." When you perform intense, short-term, activities such as lifting heavy weights or running sprints, your body uses ATP to provide it energy. Creatine monohydrate works by increasing the readily available supply of ATP, enabling you to perform intense activities for a longer period of time. When you are finished exercising, your body's supply of readily available ATP is reduced. Supplementing with creatine monohydrate after exercise is like filling up your ATP gas tank, allowing you an increased supply of readily available energy, if necessary.
Protein Powder
One goal you may have from your workouts is to improve muscle size. Besides making you look better in the mirror, increasing muscle size also can give you greater strength, making everyday activities easier. To increase muscle size, it is important to consume enough protein as part of your diet so protein synthesis can work its magic. If you are trying to gain muscle size while also trying to lose body fat, you would benefit from consuming a protein powder shake after your workouts. A 2001 study by Dr. Kevin Tipton in the "International Journal Of Sports Nutrition And Exercise Metabolism" reported that protein synthesis increases on net following exercise, even with some protein breakdown being present. It also reported that protein synthesis is maximized if amino acids are available, as they would be after consuming a protein powder shake. This evidence suggests supplementing with protein powder after exercise can help increase muscle mass.
Chocolate Milk
Yes, chocolate milk is an effective post-workout supplement. Cortisol is a hormone that, simply stated, is responsible for making sugar out of muscle. This hormone is elevated after exercise, accounting for some protein breakdown after exercise. A 2006 study by Jason Karp published in the "International Journal Of Sports Nutrition And Exercise Metabolism" revealed that fatigue is reduced in cycling more after consuming chocolate milk than after consuming other popular post-workout beverages. Additionally, a study by Brian Wallace published in 2010 in the "International Journal Of Fitness" demonstrated that fatigue is reduced in cycling and weight training by consuming chocolate milk post workout vs. other beverages. Presumably the sugary nature of chocolate milk helps to keep cortisol levels down, and its protein content increases amino acid availability. Together, these two things enable protein synthesis to take off and increase recovery.
References
- "Journal Of The International Society of Sports Nutrition"; International Society Of Sports Nutrition Stand: Creatine Supplementation And Exercise; Thomas W. Buford; August 2007
- "International Journal Of Sports Nutrition And Exercise Metabolism"; Exercise, Protein Metabolism, And Muscle Growth; Kevin D. Tipton; March 2001
- "International Journal Of Sports Nutrition And Exercise Metabolism"; Chocolate Milk As A Post-Exercise Recovery Aid; Jason R. Karp; February 2006
- "International Journal Of Fitness"; Effects Of Chocolate Milk On Psychological And Muscular Strength Measures Following Resistance Training: A Pilot Study; Brian J. Wallace; January 2010
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