Best Post Workout Supplements

best post workout supplements

Post workout supplements and nutrition after your workout help to give your body protein and carbs fast, but which are the best ones, and are they worth it? What you put into your body after a workout is be a good time to quickly give your body what it needs fast. This is basically a large amount of carbs and protein. The carbs are required to replenish the glycogen in your muscles, and the protein to help repair your muscles.

You’re working backwards if you don’t have proper post-workout nutrition

Post Workout Supplements and Nutrition

Remember, a post-workout protein shake alone isn’t very useful. If you don’t have carbohydrates with your protein shake, you’ll just end up using the protein for energy instead of the glycogen that would have came from the carbs. This is basically just wasting protein, and not restoring the glycogen in your muscles. For the best post-workout nutrition, you want to have a good amount of complex carbs to restore your glycogen, and protein to quick start the repair process.

Optimum Nutrition 100% Whey

This is probably the best overall supplement in bodybuilding; not best post workout supplement alone, and for good reason. All in all, this would be tied for first with the choice below as the overall best post workout supplements. Whey protein has the highest bioavailability of proteins next to egg protein. Bioavailability is basically how quickly your body absorbs and utilizes the protein in question.1 You want to give your quickly give your body the protein it needs to repair the muscle fibres that were torn during the workout, in order to get them stronger and bigger. You’re basically working backwards if you don’t have proper nutrition post-workout.

Whey protein is used so often as a post workout supplement because of it’s convenience, nutritional make up, and proven results. The great thing about whey is that not only is it one of the best post-workout supplements, but it can also be used at any time throughout the day to get some extra protein. Studies have shown that “if you work out and you do not follow up with proper nutrition, you can very well lose muscle rather than gain it.”2

Pre-Load Creatine Complex

Creatine is the second supplement tied with whey protein for best post workout supplement. Creatine is another supplement that has been used in the bodybuilding community for many years that has actual research and studies to prove its claims. Creatine is supplement which helps to supply energy into your muscles and ther est of your body through the creation of ATP(adenosine triphosphate).

This supplement also includes glutamine and BCAA’s which have shown positive effects in sustaining lean muscle mass, while supporting muscle recovery and recuperation. With the added fast acting carbs, it helps to get the creatine into your muscles fast, providing them with the much needed glycogen you used up in your workout and creatine for more intense workouts. The label states 1-2 servings, but 1 serving would be fine. A loading phase is also not necessary  as it has not shown any significant increase in muscle mass or energy as compared to a regular daily serving of 3-5 grams. If you need more information on creatine, you can find out more about how creatine works by clicking here.

Creatine Monohydrate

If you don’t want the added benefits of BCAA and glutamine, along with the added quick absorbing carbs in Pre-Load Creatine Complex, you can opt for regular creatine monohydrate. It serves the same purpose, but it would still be a good idea to take it with some type of fast absorbing carbs. Generally it’s recommended to mix in grape juice after a protein shake, to avoid any upset stomach issues.

What makes creatine one of the best post workout supplements is it’s proven results and low side effects. There is a popular misconception that creatine is a steroid, but that’s completely false. Creatine does not have any chemical properties or side effects of anabolic steroids, but does share some of the benefits.

It will help you get stronger, more muscle mass, and more intense workouts, but without the adverse side effects of other potentially dangerous supplements or ingredients.

Post-Workout Supplements Not Worth Your Money

A lot of supplement companies will try to get you to buy any supplement they can come up with, which includes some positive results. For example, BCAA or glutamine supplements by them selves are not very useful as post-workout supplements. Whey protein contains enough BCAA’s as is, and glutamine hasn’t shown any significant useful benefits as is. That’s why it’s recommended to use ON Whey and the Pre-Load creatine which contain BCAA’s, and glutamine from the pre-load complex formula.

drinking post workout supplement shake 

Also, you don’t need any carb supplements such as Waxy Maize, as you can easily get those carbs by eating! This can be your time of the day to let loose a little bit and enjoy some type of food you wouldn’t have regularly.

Some people even opt-in to eat some simple sugars such as candy or gummy bears, but this is obviously not intended for endomorphs (those who put on fat quickly). It’s more useful for mesomorphs or ectomorphs. If you need help finding out your body type, you can click here.

Fast absorbing carbs can be had from foods such as white bread, white rice, and pasta. Some people tend to stay away from foods that are not whole wheat, but post-workout you want to give back your body the glycogen you used up in your workout.

Hopefully our write up on the best post workout supplement and post workout nutrition has been of help to you, and help you get the best out of your training and goals.

A note for creatine: if you are that if you are under 18 years of age, pregnant or nursing a baby or if you have any known or suspected medical condition(s) and/or are taking any prescription or OTC medication(s), you should check with a health care practitioner before use, just in case.


Sources:
1 http://www.hussmanfitness.org/html/TFPostProtein.html
2 http://en.wikipedia.org/wiki/Bioavailability



  • Jackie

    These are great suggestions. I completely agree that post-workout supplements are not worth your money – totally a scam. However, if you’re doing some strenuous workouts but you don’t have the time to really eat like you should, I would suggest some type of supplement.

  • Drew Stegman

    Great post! I would just like to add one thing…

    You do not NEED to consume anything directly after your workout to gain muscle fast. In fact, your probably better off waiting an hour or two before consuming anything.