Although post workout recovery is not something that many of us pay attention to, if you’re training hard in the gym you probably know the importance of fully recovering so that you can always perform at your best. Depending on what muscle groups you trained and how intense/long you trained for this could take anywhere from just a couple of hours to several days.
One problem that always occurs especially in beginners and people trying to lose weight is having a previous workout negatively affect their current workout because they wasn’t able to fully recover in time (such as suffering from delayed onset muscle soreness), even when they eat the right foods and get the right amount of nutrients. This can be quite discouraging, but most of the time no matter what you eat your body just doesn’t get enough nutrients from your diet alone. Fortunately for you there’s a solution to this and that’s where good recovery supplements come in.
So here are the top 5 post workout recovery supplements to help you reduce muscle soreness and speed up recovery time:
Branched chain amino acids are one of the best post workout supplements to take and it contains 3 key individual amino’s: L-Valine, L-Leucine/L-Isoleucine. These three amino acids are found in normal protein structures, but in this form they are considered to be unbound which means the rate of absorption of the amino acids are increased helping reduce muscle soreness or even prevent it, while also stimulating muscle growth by triggering muscle protein synthesis.
Beta alanine is also an amino acid, but it’s normally used in pre-workouts to help improve performance during training. However it’s great for post workout too because it helps reduce muscle soreness by slowing down lactic acid build up.
Creatine monohydrate is the most used supplement in the bodybuilding community because of how effective and cheap it is, but it isn’t typically thought of as a supplement for recovery. Although it won’t help reduce muscle soreness like beta alanine or BCAAs, it still boosts protein synthesis/nutrient transport and supports muscular health.
Citrulline malate is often overlooked, but it might possibly be the best supplement for super charging your post workout recovery. How ? Citrulline enhances the production of ATP and helps bring your ATP levels back to normal straight away when supplies start to drop. Furthermore, it helps remove a large percentage of ammonia from your body preventing it from affecting your workout (all exercise produces ammonia and it is toxic to your body), so that you can always train to the best of your ability. These are just but a few of the benefits of citrulline malate and it would take a whole post to fully explain all of it’s known properties.
L-Glutamine is another amino acid that makes for over 60% of the amino acid pool inside your muscles and plays a massive role on how your muscles recover, grow and function. Now when you train your body burns through a large supply of glutamine so it may take hours before this supply is restored. By supplementing with glutamine you kick start your body’s ability to recover from even the toughest of training sessions, improving your recovery time and athletic performance.
To sum up if you’re struggling with post workout recovery it may be beneficial for you to try out some of these supplements, as long as you are already doing the basics correctly such as getting enough rest (7-8 hours of sleep every night) and eating nutritious wholefoods with high protein.
If you have anymore questions about post workout supplementation then please feel free to leave a comment about it down below.