This is exactly what post workout supplements look like – specially formulated nutritional supplements that you need to recover quickly and reduce muscle soreness after a workout. Recovery is crucial to your performance if you want to constantly build more muscle mass, strength and stay in tip-top shape for washing and repeat training the next day. We are going to discuss what are the post workout supplements, the best ingredients of the workout post and if you are an athlete who will benefit from supplementing with one.
Workout supplements are sports nutrition products, usually a combination or blend of different ingredients needed for optimal recovery after exercise, such as carbohydrates, proteins, and certain amino acids, or super food ingredients to improve the recovery process.
Solverin’s post workout supplement contains the following ingredients
This formula contains a 2: 1 ratio of carbohydrates to proteins. Ingredients such as pea starch, pineapple, papaya, pomegranate, coconut water and oat milk provide high quality complex carbohydrates from real foods to help restore glycogen and restore muscle mass quickly.
Post-workout nutrition is the most important aspect of your training and your overall success. Getting proper nutrition through your diet does not have to be complicated. Exercise ability, performance, and recovery from exercise can be improved by evidence-based nutritional interventions through various nutrient variable (i.e., nutrient composition, amount, and nutrient intake) interventions. [R].
Protein plays an important role in building and rebuilding muscle mass and strength, improving body composition and favoring recovery. Protein is rich in branched-chain amino acids BCAAs, Leucine, Isoleucine and Valine which stimulate protein synthesis (muscle building) and reduce proteolysis (muscle mass breakdown).
Numerous studies have shown that protein supplementation or ingestion post workout has beneficial effects on intense anaerobic energy, strength and recovery. [R]. This is why supplementing with a post workout protein shake is crucial for your overall performance gains and goals.
Pea protein is probably the best source of plant protein. Complementing a plant protein with a complete essential amino acid (EAA) profile, it is important to start the process of building muscle, better known as muscle protein synthesis. Compared to other plant-based protein sources, pea protein contains the most essential amino acid compounds, which almost compete with whey protein. [R]. Looking for a plant protein powder that contains a mixture of nutritious plant protein sources with additional micronutrients for a plant-based diet.
Carbohydrates provide glucose, which is stored as glycogen, a major source of fuel for your body. Glycogen plays a major role in supporting energy needs during high-intensity training and moderate exercise. [R]. Decreased glycogen stores are a major contributing factor to muscle fatigue during exercise [R]. It is important to replenish glycogen stores to begin muscle repair and adaptation for faster workout recovery. [R]. Carbohydrates can be used in your post-exercise nutrition strategy to influence endurance recovery during high-intensity training. [R].
Numerous clinical studies have shown that prolonged exercise is associated with lower glycogen muscle content. [R]. Therefore, if you plan to skip multiple workouts or run long distances, supplementing or eating complex carbohydrates is crucial to help replenish glycogen stores for lasting strength and endurance.
You will find that it is important that your post-workout supplement contains protein as well as carbohydrates to begin the process of muscle protein synthesis, which will help build more muscle mass and replace glycogen stores. Clinical studies have shown that carbohydrates and proteins together have the greatest benefit in performance optimization in your post-workout nutrition. [R].
An obvious benefit of post workout supplements is that they support muscle recovery and reduce the pain of muscle mass induced by exercise. Traditionally, post workout supplements have glutamine, a conditionally essential amino acid that helps improve muscle recovery.
L-glutamine plays an important role in rebuilding and repairing your muscles, preventing muscle soreness and helping in faster muscle recovery. L-glutamine inhibits muscle mass breakdown and improves protein metabolism, thus improving exercise-induced muscle pain. Studies have shown that the anti-catabolism (protection against breakdown) effects of glutamine have a direct effect on lowering the pain ratings associated with prevention training, as it improves muscle tissue repair, theoretically returning your body to an anabolic state.
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In a randomized, double-blind controlled study conducted by Dalhousie University’s School of Health and Human Performance, 16 healthy participants were given one placebo or 0.3 grams of L-glutamine per kg body weight per day for 72-hours per day. The duration after the strange exercises involving knee extensions. The study concluded that L-glutamine supplementation resulted in faster recovery of peak torque and decreased muscle pain with a lower pain rating after a three-day workout period. [R]
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Other ingredients shown to improve recovery are branched chain amino acids, found in proteins that inhibit muscle mass breakdown as well as bromelain, spirulina and pomegranate.
Bromelain from pineapple is an interesting and highly effective post-workout ingredient. Bromelain is a group of enzymes, derived naturally from pineapple. Bromelain is rich in proteolytic enzymes, which help to convert proteins into amino acids. Once the protein is broken down, it is more easily absorbed. (The exact reason for adding protease and papain from solverine papaya to our Hui protein isolate.)
Studies have shown that bromelain can make digestion easier and improve digestion for improved health. Research also shows that bromelain can help reduce inflammation in joint pain, swelling and stiffness.
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Supplements after a workout also benefit the process of muscle protein synthesis, which will promote greater gains in muscle and strength.
Protein is composed of essential amino acids, which are directly responsible for increasing the rate of biological processes of muscle protein synthesis and reducing the rate of protein degradation. It is very important to flood your body with amino acids after a workout, as this will help in the muscle building process and optimize your post-workout recovery. Adding extra single amino acids, such as L-glutamine, can further optimize your recovery by reducing protein muscle breakdown and exercise-induced muscle pain in your post-workout jolt.
Adding a post workout supplement to your supplemental routine will help you begin the process of building muscle and reduce muscle mass breakdown, supporting the great benefits of strength and muscle recovery. Recovery is crucial to reaching your big profit goals, and better performance. And with adequate post-workout nutrition, either from the actual diet or from a supplement, such as protein, carbohydrates, or a formulated post-workout supplement, you’ll be able to achieve greater performance results.
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We believe that not everyone can just optimize their athletics Performance But their human potential. We believe that we can optimize performance through Clinically proven ingredients, including clarity, clinically effective dosage, and evidence-based results. We provide the nutrients you need to strengthen your active lifestyle.