Post Workout Supplementation
Post-workout supplementation is a real challenger strategy.
The purpose is based on the following points:
- The body has different needs at different times, depending on type, intensity and duration of the activity.
- The supplements you take are very important before, during, and especially after your workout.
- The use of certain nutrients after workouts can increase performance and speed recovery time.
The purposes of using nutritional supplements post workout are as follows:
Replenish energy stores (glycogen resynthesis)
- Decrease protein breakdown
- Increase protein synthesis
- Repair the muscle damage caused by the workout
Moreover, during the first 30-60 minutes after your workout there are special needs our bodies create. Thus we call this a “window of opportunity” that remains open during this period of time.
Therefore some supplements are much more effective during this period, and we cannot lose this opportunity.
There is a lot of scientific evidence that support the following recommendations:
1 g/kg per pound of body weight of CARBOHYDRATE to enhance glycogen replenishment.
0.25 g/kg per pound of body weight of WHEY PROTEIN to increase protein synthesis.
3 g/kg per pound of body weight of LEUCINE to repair muscle damage.
As revealed, it also helps to take a BCAA before and after completing a workout.
Jentjens R & Jeukendrup A. Determinants of Post-Exercise Glycogen Synthesis during short term recovery.
Sports Med 2003;33:117
Pitkanen H, et al. Free Amino Acid pool and Muscle Protein Balance after Resistance Exercise.
Med Sci Sports Exerc 2003;35:784