Following a rigorous workout session, it is crucial to provide your body with the necessary tools for recovery and to optimize the outcomes of your hard work. Post-workout recovery is one of the most important aspects. It is the process where the body performs the repairing and restoring works on the muscles that were damaged during the workout session. This recovery process is highly essential for muscle growth and fitness. An optimal post-workout recovery can help prevent injuries, reduce discomfort or soreness, and optimize overall fitness performance.
In order to maximize the workout sessions, it is equally important to focus on your post-workout recovery. Maintaining a balanced and nutritious diet is incredibly crucial for an optimal process of recuperation after working out.
Once you have completed your workout session, your body is in need of specific nutrients to recover and get stronger. The two important nutrients are glycogen and amino acids.
Glycogen is one kind of energy stored in our muscles and when we exercise our body utilizes this energy. So, it is essential for us to refill the glycogen in our muscles once our workout session is over. For that, we can eat foods like fruits, grains, or potatoes that are loaded with carbohydrates.
Amino acids are essential for muscle growth and repair. When we exercise, we can get tears or damage to our muscles. We need amino acids to fix these tears or damages. To obtain the amino acids, we can consume foods like meat, fish, eggs, or beans that are enriched with protein.
Proper supplementation is highly required to have an optimal post-workout recovery process. In this blog, we shall delve into the finest add-ons that aid in full recuperation after a workout session.
Key Supplements for Post-Workout Recovery
Protein Powder
Protein powder is critical for muscle repair and growth. You can opt for whey protein powder, plant-based or vegan protein powders, and casein protein for your post-workout supplementation.
Promasil Protein elite multi-sourced protein blend by Rivalus is one of the best protein powders you can include as a supplement for your post-exercise recovery program. It is a blend of 8 fast, moderate, and slow-digesting protein sources. This protein mix contains whey protein extract, whey protein concentrate, native micellar casein, native whey protein isolate, egg albumin, whey protein hydrolyzate, micellar casein, and goat milk protein. This remarkable protein powder is jam-packed with an impressive 24g of protein and a wholesome 5g of BCAAs in each serving.
The elite protein blend is available in 5 mouth-watering flavors- strawberry, cookies and cream, rich chocolate, chocolate peanut butter, and soft serve vanilla.
Branched-Chain Amino Acids or BCAAs
The enrichment of BCAAs comprising leucine, isoleucine, and valine is profound in stimulating the synthesis of protein in muscles and diminishing damage to muscles.
Mutant BCAA 9.7 is one of the best BCAA blends to help with your post-workout recovery process while supporting your muscle growth over time. Staying hydrated is key to having an optimal recovery process and Mutant’s BCAA 9.7 is enriched with 8 electrolytes to help you with that. The 8 distinct electrolytes incorporated include magnesium oxide, potassium citrate, sodium citrate, tricalcium phosphate, calcium lactate, sodium bicarbonate, calcium citrate, and sodium chloride.
The protein blend is available in 8 fantastic flavors- sweet iced tea, roadside lemonade, fruit punch, blue raspberry, watermelon, green apple, fuzzy peach, and pineapple passion.
Creatine Monohydrate
Provably, Creatine monohydrate is an unquestionable addition that effectively enhances muscle mass, potency, and vigor. It also helps in refilling ATP stores, which are critical for muscle energy.
Optimum Nutrition Micronized Creatine Powder,is one of the best supplements you can try for muscle strength, size, and overall performance. The creatine powder must be consumed along with a balanced-healthy diet and regular weight training for better results.
It contains 100% pure creatine monohydrate and you can have 5g of creatine with every serving. Most importantly, the supplement is completely free of sugar or carbohydrates.
Omega-3 Fatty Acids
Omega-3 fatty acids contain anti-inflammatory properties and it also helps in improving joint health. They can help you reduce the inflammation in muscles caused due to the workout session and also help in post-recovery.
To receive a healthy amount of omega-3 fatty acids, you can try NutraSea Omega-3 Liquid Gels. What makes it an ideal choice to be your omega-3 source is its balanced ratio of 750 mg EPA and 500 mg DHA per dose.
Vitamin D
Another essential supplement for an optimal post-workout recovery process is Vitamin D. Apart from muscle health, Vitamin D is also an essential element for bone health and immune function. Almost 32% of Canadians are suffering from Vitamin D deficiency.
Along with Vitamin D-enriched foods like fatty fish, and egg yolks, and fortified foods like milk and cereal, you can opt for AOR Vitamin D3 for adults. AOR’s Vitamin D3 is sustainably sourced from organic Lichen, making this a vegan-friendly formula. So if you prefer plant-based or vegan supplements, it is the ideal one for your post-workout recovery process.
Magnesium
Magnesium is one of the most vital supplements for human bodies as it is part of more than 300 enzymatic reactions in the body and is a key role player in muscle function and relaxation. From preventing muscle cramps to promoting better sleep, magnesium is essential for post-workout recovery.
Organika Magnesium L-Threonate supports healthy magnesium levels, helps with energy and metabolism, and also aids in maintaining proper muscle function, including the heart. Each serving of this magnesium-rich supplement contains 50mg of magnesium. It is also a plant-based supplement, so if you are a vegan, it can be the ideal magnesium source for you to achieve optimal post-workout recovery.
Glutamine
Glutamine is one kind of amino acid, that assists in decreasing muscle discomfort and enhancing the immune system's efficiency. Glutamine contributes to preventing muscle breakdown and supports muscle recovery.
ALLMAX Glutamine is a vegan supplement with which’s regular consumption you can have the right amount of glutamine in your body for the perfect post-workout recovery process. Also, Allmax Glutamine provides 5g of glutamine per serving.
Final Thoughts
To sum up, it is safe to assert that recuperating after a workout session is a crucial component of any fitness regimen. Proper supplementation can help an individual optimize this essential process. Promasil Protein elite multi-sourced protein blend, Mutant BCAA 9.7, Optimum Nutrition Micronized Creatine Powder, NutraSea Omega-3 Liquid Gels, AOR Vitamin D3 for adults, and Organika Magnesium L-Threonate are all effective supplements to enhance and boost your post-workout recovery process to avoid muscle breakdown and improve recovery. But always remember, these supplements are only a part of the recovery process optimization, other aspects like proper nutrition, hydration, and rest are also equally important. So make sure your routine is incorporated with all these for an optimal post-workout recovery process.