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Post Workout Supplementation – What Really Works!

June 23, 2017

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

pre-workout-supplementation-midway-labs-carbs

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.

Midway Labs USA

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When to consume nutritional supplements

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