Those who are serious about their fitness nutrition agree that post workout supplements are essential to provide proper recovery and performance. While an average athlete can easily use up all glycogen and sweat out significant amounts of water within one training session or a competition, the ability to quickly replenish and refuel the body is one of the biggest factors of success.
Furthermore, high-intensity exercise with poor recovery is neither efficient nor even recommended by many fitness experts. This makes both professional athletes and weekend warriors build recovery time into their training programs. To avoid your body breaking down and to make your recovery plan work, check out these best post workout supplements.
Branch Chain Amino Acids (BCAAs)
Basically, there are 22 standard amino acids 9 of which are considered to be essential and cannot be produced by the human body. Only three out of the nine essential amino acids are considered to be BCAAs: L-Isoleucine, L-Leucine, and L-Valine. Unlike other amino acids, these three are metabolized directly in the muscle tissue and can be oxidized already during an exercise.
According to the study published in ‘Journal of Sports Medicine and Physical Fitness’, BCAAs were found able to significantly reduce muscle damage and tissue breakdown induced by exercise. The protein-sparing effect of BCAAs is especially useful for athletes who are in the middle of their training cycles allowing them to train harder and quickly adapt to an increase in workout intensity.
Another of the post workout supplements that has proved to be efficient for recovery after fitness sessions is typically a carbohydrate known as waxy maize starch that has been commercially marketed for almost seven decades. While an average corn-based starch product contains 70-75% of amylopectin, waxy maize contains more than 90% of this ingredient which has plenty of good reasons to be successfully used for muscle recovery. Not only it is slowly absorbed by the human body but is also easily metabolized by muscle tissue and converted into glycogen which is a natural sustained storage for our body fuel.
The benefits of this amino acid for muscle recovery have been proven by numerous scientific studies. The post workout supplements containing this ingredient are known to elevate muscle carnosine levels which results in better endurance, muscle fatigue reduction, and increasing peak performance. Similarly to creatine, beta-alanine works directly inside muscle cells buffering acid production.
According to an initial study, a continuous daily dose of beta-alanine for 10 weeks resulted in 50% to 80% increase in muscle carnosine. Later, when an exhaustive cycling test had been completed, it turned out that supplemented individuals showed a 13% increase in their total performance.
This supplement is especially beneficial for athletes involved in intensive exercising or in competitive events. One of the studies on effects of supplemental citrulline malate conducted upon subjects involved in lower-body resistance exercises suggested to include certain amounts of this ingredient in post workout supplements. One of its biggest benefits is the ability to remove ammonia as well as other potentially harmful toxins produced by the human body during physical activity.