The recovery of our body after exercise is of vital importance.
Correct recovery prevents injuries and ensures results.
The before, during and after training are very important when determining the final results.
Good results also depend on taking care of your nutrition and hydration.
But not only. An important and interesting supplement, which of course depends on your goals, experience and level, is supplementation.
Here are some suggestions for supplements that can help you recover after the gym.
Importance of Post Workout Recovery
During training muscle fibers are destroyed, the body’s energy reserves are depleted and hydration levels also drop.
It is during the recovery phase that your body regenerates. And during the recovery phase after training the goals are:
Replenish important fluids and nutrients to ensure optimal hydration and nutrition
Restore your energy reserves
Consistent bodybuilding – especially if you’ve done the previous two phases
The muscle recovery that takes place after exercise is highly dependent on nutrition and hydration.
Nutrition and hydration
After exercise, the most important macronutrients are protein and carbohydrates.
Proteins are the main constituent of muscles, so they are necessary to ensure effective muscle building.
Proteins can be found in animal foods such as:
Or they can have a vegetable origin:
Carbohydrates are another preferred option for post-workout diets. Your body’s energy is supplied primarily by carbohydrates.
During exercise, your energy levels drop, so after exercise it is essential to quickly replenish them.
Carbohydrates can be subdivided into two groups:
Complexes: They have a lower glycemic index, and therefore increase your body’s sugar levels more slowly and gradually. Some examples are whole grain rice, pasta, and bread.
Simple: They have a higher glycemic index, and therefore increase your body’s sugar levels more quickly. They are found naturally in fruits, white sugar (or table sugar), white rice and bread, and potatoes, for example.
Immediately after your workout and to replenish your blood sugar levels faster, you can switch to simple carbohydrates.
It is also important to replenish fluids and minerals because during exercise and due to sweat, we lose important minerals (which influence physical and cognitive well-being), so you must replenish them to ensure that your body fully recovers in the following days.
Apart from these food sources, nutritional supplements can be a good option to consume the necessary elements and amounts after training. Also, these have the advantage of their practicality and purity.
Find out which are the best!
Top 5 Supplements to Recover After the Gym
One of the best known and consumed types is whey protein or whey.
Whey is a high-quality protein, due to its amino acid content and its rapid digestion and absorption.
Whey can be subdivided into three different forms: concentrated, isolated, and hydrolyzed.
To find out which type is best for you, please read this article: “The best protein powder: how to choose it?”
Attention! For those who are lactose intolerant or have difficulty digesting it, or who follow a vegan or vegetarian diet, there are other options, such as pea protein or soy protein, for example.
BCAAs (Branched Chain Amino Acids) are made up of three essential amino acids, meaning they cannot be produced by the body and must be consumed through diet or supplementation.
They are: leucine, valine and isoleucine, with leucine being the most important amino acid for protein synthesis.
Amino acids are the building blocks of protein, so they are crucial for protein synthesis, and therefore important for muscle building and recovery.
The following product has a 2:1:1 ratio, which means that for every 2 grams of leucine you have 1 gram of isoleucine and 1 gram of valine.
You can take it before, during, and after exercise, and it can also result in less muscle fatigue.
In addition, and according to the study “Exercise promotes BCAA catabolism: effects of BCAA supplementation on skeletal muscle during exercise.”:
“In addition, BCAA supplementation before and after exercise has beneficial effects in reducing exercise-induced muscle damage and promoting muscle protein synthesis; this suggests the possibility that BCAAs are a useful supplement in relation to exercise and sport.”
Glutamine is a widely used conditional amino acid in sports nutrition, mainly because of its important role in the immune system and because it is one of the most common amino acids in the human body – it is produced by muscles.
It is considered a conditional amino acid, which means that our body can produce it, except under conditions of physical stress, where it may be necessary to obtain it from external sources such as supplementation.
Zinc is an essential mineral that influences the normal functioning of various systems in our body and affects physical performance.
It participates in the process of metabolizing macronutrients, fats, proteins and carbohydrates, and is therefore important in protein synthesis and energy production.
Different studies show that magnesium needs increase as the person’s physical activity increases.
Magnesium is a mineral that contributes to reducing tiredness and fatigue, normal energy production and normal muscle function.
Vitamin B6 helps with some of the functions of minerals mentioned above, such as reducing tiredness and fatigue and energy production.
It is recommended to take this supplement at night before going to bed, as it helps to relax.
It is a very complete and important supplement for your energy levels.
Creatine is the element responsible for replenishing adenosine triphosphate (ATP), a molecule responsible for the production of cellular energy.
Studies have consistently shown that creatine supplementation increases intramuscular creatine concentrations, which may help explain the observed improvements in high-intensity exercise performance.
In addition, creatine supplementation can improve post-workout recovery and contribute to athletes’ endurance, as well as reduce injuries, especially in younger athletes.
There are other supplements that can effectively help you achieve results.
This article shows the benefits of some supplements.
If you choose to take supplementation, it is important to know its characteristics and functions, but it is also essential to consult a qualified professional who can advise you on which supplementation to take.