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Post Workout Supplementation – What Really Works!

June 23, 2017

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

Midway Labs USA

During the first 30-60 minutes after your workout there are special needs our bodies create. We call this a “window of opportunity” that remains open during this period of time.

This fact means that 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.

It also helps to take a BCAA before and after completing a workout.

Midway Labs USA

References:

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

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