The recovery of our body after exercise is of high importance.
Correct recovery prevents injury and ensures results.
The moments before, during and after the training are very important in determining the end result.
Good results depend on your nutrition and hydration care.
But not only. An important and interesting complement, which of course depends on your goals, experience and level, is supplementation.
Here you will find some supplement suggestions to help you recover after gym.
Importance of Post Workout Recovery
During training there is destruction of muscle fibers, the body’s energy reserves run out and hydration levels also drop.
It is during recovery that your body regenerates. And during the recovery period after training, the goals will be:
- Replacing important fluids and nutrients to ensure optimal hydration and nutrition
- Restore your energy reserves
- Consistent muscle building – especially if you focus on the two previous options
The muscle recovery that occurs after exercise depends a lot on nutrition and hydration.
Nutrition and hydration
After exercise, the most important macronutrients are protein and carbohydrates.
Protein is the main constituent of your muscles, so it is necessary to ensure effective muscle building.
Protein can be found in animal food, such as:
- Dairy Products
- Eggs, etc.
Or plant origin:
- Among others
Carbohydrates are another of the preferred options in a post-workout diet. Your body energy is mostly provided by carbohydrates.
During exercise, your energy levels decrease, so after exercise it is essential that you replace them quickly.
They can be subdivided into two groups:
- Complexes: They have a lower glycemic index and therefore increase your body’s sugar levels gradually and more slowly. Some examples are brown rice, pasta and bread.
- Simple: They have a higher glycemic index and therefore increase your body’s sugar levels faster. They occur naturally in fruit, white sugar (or table sugar), white rice and bread and potatoes, for example.
Immediately after your workout, to restore your sugar levels faster, you can opt for simple carbohydrates.
Replenishing fluids and minerals is also important because during exercise due to sweating you lose important minerals (which influence your cognitive and physical well-being), which you must replenish to ensure that your body will fully recover in the coming days.
In addition to these food sources, nutritional supplements may be a good chance to consume the required amounts and elements after training. Besides that, they have the advantage of its usability and purity.
Find out which ones are the best!
Top 5 Supplements to Recover After Gym
According Devries e Phillips
“Higher-protein diets have been shown to: (1) promote gains in muscle mass, especially when paired with resistance training; (2) spare muscle mass loss during caloric restriction; and (3) attenuate the natural loss of muscle mass that accompanies aging.”
One of the best known and most consumed types is whey protein.
Whey is a high-quality protein, given its amino acid content and rapid digestion and absorption.
Whey can be subdivided into three different forms: concentrated, isolated or hydrolyzed.
Attention! For someone who is lactose intolerant or has difficulty to digest it or who is on a purely vegetarian or vegan diet, there are other options, such as soy or pea protein, for example!
BCAAs (branched-chain amino acids) are made of three essential amino acids, that is, they are not produced by our body and should be consumed through diet or supplementation.
They are: leucine, valine and isoleucine, being leucine one of the most important amino acids for protein synthesis.
Amino acids are the building blocks of proteins, so they are crucial for protein synthesis and important for muscle building and recovery.
The product below has a ratio of 2: 1: 1 which means that for every 2 grams of leucine there are 1 gram of isoleucine and 1 gram of valine.
You can take it before, during or after exercise and the results can also be less muscle fatigue.
In addition, and according to the study “Exercise promotes BCAA catabolism: effects of BCAA supplementation on skeletal muscle during exercise.”:
“Furthermore, BCAA supplementation before and after exercise has beneficial effects for decreasing exercise-induced muscle damage and promoting muscle-protein synthesis; this suggests the possibility that BCAAs are a useful supplement in relation to exercise and sports.”
Glutamine is a conditional amino acid widely used in sports nutrition, mainly because of its important role in the immune system and because it is one of the most common amino acid in the human body – produced in muscles.
It is considered a conditional amino acid, which means that our body is capable of producing it, except when it is under physical stress, where it may be necessary to use external sources such as supplementation.
ZMB6 is a supplement consisting of two minerals, Zinc and Magnesium and one vitamin, Vitamin B6.
All three are essential nutrients that influence various functions of our body and are important for maintaining the balance of the immune system.
Zinc is an essential mineral that influences the normal functioning of various systems in our body and affects physical performance.
It participates in the process of metabolizing macronutrients such as fat, protein and carbohydrates and is therefore important for protein synthesis and energy production.
Studies show that the need for magnesium increases as people’s level of physical activity also increases.
Magnesium is a mineral that contributes to reduced fatigue and tiredness, normal energy production and normal muscle function.
Vitamin B6 contributes to some of the functions of minerals already mentioned, such as reducing tiredness and fatigue and producing energy.
It is recommended to take this supplement in the evening before bedtime as it helps to relax.
It is a very complete and important supplement for your energy levels.
Creatine is the element responsible for the replacement of adenosine triphosphate (ATP), a molecule responsible for the production of cellular energy.
Studies have consistently shown that creatine supplementation increases intramuscular creatine concentrations, which may help explain observed improvements in high-intensity exercise performance.
Besides that, creatine supplementation can improve post-exercise recovery and contribute to athletes’ endurance and injury reduction, especially in younger athletes.
There are several types of creatine, but one of the most studied and consumed is creatine monohydrate, as can be confirmed in the article of International Society of Sports Nutrition:
“At present, creatine monohydrate is the most extensively studied and clinically effective form of creatine for use in nutritional supplements in terms of muscle uptake and ability to increase high-intensity exercise capacity.”
There are other supplements that can effectively add value to achieving results.
This article lists the benefits of some supplements.
If you choose to consume some supplementation, it is important to know its characteristics and functions, but it is also essential that you look for a qualified professional who can advise you which supplementation to take.