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Post-Workout


Post-Workout supplements are in my opinion the most important supplementation to take, after vitamins and minerals. It’s also very important to take it within the first 30 minutes after your workout so that it will be within your anabolic window. Usually in a form of a protein shake, it is taken in order to shift the metabolic function from a catabolic state to an anabolic one. Further, if supplementation/nutrition is delayed more than 2 hours, you significantly reduce protein synthesis and muscle glycogen replenishment. Post workout supplements are usually composed of both high and low glycemic carbohydrates and protein (usually in the form of calcium caseinate, milk and whey protein)

When performing intensive exercises, the stress can cause the release of hormones such as cortisol, in order to quickly make available energy to the body, cortisol forces breakdown of glycogen, protein (muscle) and fat deposits which are used in gluconeogenesis.

Higher glycemic carbohydrates will prompt a steep rise in blood glucose, forcing an equal release of insulin by the body to counter the long-term negative effects of high blood sugar, inhibiting the effects of cortisol. Some of the carbohydrates are immediately absorbed by the muscles without insulin. The rest is stored as glycogen in the liver and muscles.The insulin spike, given by carbohydrates, help other supplements(ex.: creatine, protein) to by absorbed better and faster.

Some examples of good post workout supplements are as follows:

 

BSN Syntha-6 Protein Powder

  • 6 Unique protein sources – A blend of fast, medium and slow digesting proteins
  • Contains no soy protein
  • 5 Grams of fiber per serving
  • Promotes muscle protein synthesis and recovery
  • Amazon.com Average Customer Review
  • Bodybuilding.com Average Customer Review
    92 of 10 (Total Ratings 2536)

 

 

Muscle Pharm, Combat Advanced Time Release Protein Powder

    • Highest available yield of protein gram for gram
    • Technologically advanced protein superfood
    • Carefully formulated using 5 specific proteins

 

 

 

 

Optimum Nutrition 100% Whey Gold Standard

  • One 5.15-pound tub of chocolate-flavored whey protein
  • Packed with whey protein isolates
  • For maintaining and increasing lean muscle mass
  • Instantized to mix easily with a spoon
  • Each serving provides over 5 grams of BCAAs
  • Amazon.com Average Customer Review
  • Bodybuilding.com Average Customer Review
    9.2 of 10 (Total Ratings 6756)

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