Let’s find out how to minimize the deterioration of the muscles, which is an essential part of muscle growth, and maximize protein synthesis. Seven tips for taking Workout Supplements after exercise will help you get the most out of your routine.
After a hard workout, muscle recovery isn’t complicated. Here are 7 tips for taking supplements after exercise to improve recovery while stimulating muscle growth.
After exercise, your body produces more cortisol, a stress hormone that metabolizes your muscles. But we need to reverse this process, and we can achieve this by resetting the energy level. If so, let’s take a look at all about post-workout supplements.
7 Tips for Taking Supplements After Exercise
Applying a formula that includes hydration and intake of protein and carbohydrates ensures success. Post-workout supplements are perfect to achieve this goal.
1. How Long will it take for the Muscles to Recover?
Some experts say that the period for maximizing muscle recovery is 6 hours after performing a high-impact exercise on the body. This is the window of fairy tales’ that explains the recovery period.
This is the ideal time to recover from muscle damage. Blood circulation ensures better results, along with the production of testosterone and growth hormone. Nutrient delivery and protein synthesis are highest during this period.
2. Protein Supplements: When and Why?
It’s a good idea to wait 60 minutes after you’ve finished exercising before taking a hydrolyzed protein or whey protein shake. Hydrolyzed proteins increase the body’s ability to recover and gain strength.
Eating carbohydrates that have a high glycemic index can keep you physically active the same day. Carbohydrates make up for the storage of glycogen lost during exercise. These chemicals fuel your body during exercise. It also depletes faster as the intensity increases.
Carbohydrates can be obtained through cyclodextrin supplements that optimize glycogen supplementation. Eating bread, oats, pasta, grains, carrots, and potatoes can also help restore glycogen. The same goes for chocolate or fruits like mango, apples, plums, melon, bananas, pineapples, and figs.
3. Creatine and Phosphatidic Acid: Post-Workout Supplements
The next tip is on creatine monohydrate intake through shakes. Once activated, it is a source of energy that supports cells in coping with intense physical activity. It also increases the hydration of cells, the ability to perform the body, and the development of muscle mass.
Shakes you consume after exercise should contain some phosphatidic acid. This helps protect cell membranes and accelerates the body’s recovery.
4. Zinc: Prevents Potassium and Sodium Loss
Supplemental shakes should contain zinc to compensate for the loss of electrolytes such as potassium and sodium through sweat.
Potassium is a mineral that helps muscle contraction and relaxation. It also promotes the growth of muscle tissue. Potassium deficiency can cause cramps and muscle fatigue after exercise. To compensate for this, eating bananas after exercise is a useful way.
Sodium regulates the moisture index of cells. It also helps in the transmission of nerve impulses and maintains blood pressure and proper muscle function.
Sodium deficiency causes hyponatremia. Symptoms include headache, dizziness, nausea, confusion, vomiting, and difficulty concentrating. Spinach, beets, and ham are all salt-rich foods.
5. Another Shake and a Decent Meal
After an hour, the hydrolyzed protein shake can be consumed again. It’s also a good idea to eat a healthy, protein-rich meal that contains beef, chicken, or fish. This helps to provide the nutrients you need.
6. Hydration is Essential
During a strenuous exercise session, your body can lose more than a liter of water. For this reason, it is very important to drink enough water during and after exercise.
Water also restores electrolyte balance while preventing convulsions, nausea, fatigue, and even mental confusion. It also prevents deterioration of muscle protein and maintains the elasticity of joints and tissues.
7. After Exercise, Finishing Exercise, and Stretching are Indispensable
The finishing and stretching steps are essential to your post-workout routine. You have to keep moving while releasing your strength. This will help prevent dizziness and fainting and help bring your heart rate back to normal levels.