Intense workout for longer period of time causes damage to your muscles, the potential stress post workout can slow down the catabolic action in the body. High intensity workouts brings soreness, fatigue and stress on your muscles. The time when your body responds best to post workout nutrition is the training session and you get quick recovery before you start your next training.
In order to enhance your strength and fast recovery, there are few essential ingredients required post workout. These post workout ingredients help your muscle to replenish, recover and reform easily.
There is a regime to follow in post workout session where the nutritional ingredients should be taken within 30 minutes after your training. However, several ingredients help to recover when consumed at different interval of time, but the supplement selection is totally dependent on how beneficial the ingredients over your muscles.
Here are few Essential Post Workout Ingredients required to promote muscle growth and speed up recovery:
Branched-Chain Amino Acid:
BCAAs include Leucine, Isoleucine and Valine which together promote anabolic metabolism. Unlike other amino acids, Leucine is the most essential one which is responsible for synthesis of muscles tissues or fibers that were damaged during high intensity training. The process from ingestion to digestion of BCAAs gives higher anabolic rate.
When it come to Isoleucine and Valine, researches shown the increase in total body strength and energy efficient. The optimum dose that should be followed to speed up the recovery is 5g post workout 3-4 times daily.
Carbohydrates:
Carbohydrate is the critical component that master your diet. The total amount of glycogen stored in your body will be used completely by muscular contraction after tremendous workout sessions, causing low blood glucose level. Carbs blend together with BCAA in order to improve anabolic environment. An individual tends to perform heavy physical workout uses tremendous amount of energy and to meet the need carbohydrate supplementation. Carbs helps to replenish muscle growth and pump out energy.
Antioxidant:
Antioxidant are substances used to neutralize free radicals. Breakdown of free radicals protect the cellular breakdown happens during heavy workout. Vitamin C one of the essential source of antioxidants, plays an important role in muscle anabolism. According to studies, antioxidant not only required to replenish muscle but also to enhance strength of tissues.
Vitamin E is another form of antioxidant to neutralize free radicals from muscles and promote recovery. A optimum dose should be taken post workout for a regular interval of time.
Creatine Monohydrate:
Creatine is primarily found in muscles which easily used up after intense workout. Creatine monohydrate allows rapid absorption into the muscle. Creatine monohydrate has shown a vast increase in strength, power, and muscle size while a continuous form of energy is pumped during your workouts. It is critical when you take creatine monohydrate post-workout.It helps to replenish the ATP within muscle cells.
According to studies, creatine increases the production of ATP in muscle cells. ATP is that form of energy used in every metabolism to function. Creatine supplementation results in greater stamina. The monohydrate is the ideal form of creatine which absorbs quickly into the body. It has effects resisting fatigue in muscles post workout.
Note: “Post workout ingredients maximize the recovery, enhance the level of stamina and promote anabolic environment require to build and develop muscles.“