In order to ensure better muscle recovery, it is possible to take supplements after training . The problem is that not all products are equally effective and it is necessary to know well how to support, from a nutritional point of view, the body that has been pushed to the maximum with exercises of different intensity. Not only will you be able to recover earlier from the effort but, above all, you will effectively contribute to the development and growth of muscle mass.
As you surely already know, at the end of a training session, the body increases its levels of cortisol, the stress hormone that catabolizes or “destroys” muscle. It is therefore necessary to reverse this process. Taking supplements after training will allow you to restore normal energy levels.
How to take supplements after training
The winning formula that will allow you to obtain maximum muscle recovery necessarily involves a correct replenishment of the liquids lost during exercise and the intake of proteins and carbohydrates. Muscles stimulated and solicited will find immediate nourishment, being able to grow and prepare themselves to be able to start working again, stronger and healthier than before.
As you can see, therefore, it is not a question of taking supplements after training randomly, but it must be done following certain criteria.
1. Timing and muscle recovery: the anabolic window
Some specialists claim that, after a high impact workout, there is a 6-hour time frame in which it is possible to promote and enhance muscle recovery. It is what is known as the “anabolic window”, but in reality we can easily define it as a real recovery period.
This is the perfect time to repair muscle damage. Blood circulation, testosterone and growth hormone production ensure the best effects. Nutrient intake and protein synthesis are evidently higher during this limited period.
2. Not just proteins, but also carbohydrates
We advise you to wait at least 60 minutes after the last training phase, in order to then be able to ingest a hydrolyzed protein or whey protein drink. The former increase the body’s resilience and improve strength.
If you consume carbohydrates with a high glycemic index, you can even continue physical activity on the same day. Carbohydrates help replenish glycogen stores that are lost during training. This chemical is the “fuel” of the human body during exercise and will quickly deplete as the intensity increases.
Carbohydrates can be obtained through cyclodextrins, in the form of supplements, which optimize the glycogen recharge. The habit of eating bread, oats, pasta, whole grains, carrots or potatoes will certainly promote the recovery of glycogen. The same goes for chocolate and obviously for fruits like mangoes, apples, plums, melons, bananas, pineapples and figs.
3. Creatinine and phosphatidic acid
One of these seven post-workout supplement tips is to add creatinine monohydrate to drinks. In fact, it is a fundamental source of energy which, when released, supports the cells engaged in intense efforts.
It will increase cellular hydration, physical performance and muscle mass development. Not bad, right?
The drink or smoothie you make as a supplement post workout should also include a dose of phosphatidic acid. In this way, cell membranes will be protected and physical recovery will be greatly enhanced.
4. Zinc, to prevent the loss of potassium and sodium
It is also important that the dietary supplement contains zinc, to replenish the loss of electrolytes, such as potassium and sodium, which leave the body through sweat.
Potassium is a mineral that aids in muscle contraction and relaxation, but also promotes the growth of muscle tissue. Its absence causes muscle cramps and fatigue after exercise. To compensate, eating a banana at the end of your workout will always be of great help.
As for sodium, it obviously serves to regulate water levels in cells. It intervenes in the transmission of nerve impulses, keeps blood pressure stable and the correct functioning of the muscles.
Lack of sodium causes hyponatremia, symptoms of which are headache, dizziness, nausea, confusion, vomiting, and difficulty concentrating. Spinach, beets, and ham are high in salt, so it’s good to incorporate them into your eating routine.
5. A second supplement plus a large meal
An hour after the activity, another protein shake, always hydrolyzed, is worth taking. Half an hour later, it is advisable to eat a solid, protein-rich meal such as meat, chicken or fish, which will complement the contribution of the nutrients needed for optimal recovery.
6. Adequate hydration is essential
During an intense exercise session, the body can lose more than one liter of fluid. It is very important to drink enough water during and after your workout.
Water restores electrolyte balance and prevents cramps, nausea, fatigue and even mental confusion. In addition, it prevents the deterioration of muscle proteins and maintains the elasticity of the joints and tissues.
7. Cooling down and stretching, essential
Cooling down and stretching should also not be overshadowed. It is necessary to keep the movement, but in a relaxed way. This habit will allow you to regulate and normalize the heart rhythm, avoiding unpleasant dizziness or, in severe cases, even loss of consciousness.