WHEY PROTEIN ISOLATE OR HYDROLYSATE
Both whey protein isolate and hydrolysate are high-quality, fast-absorbing proteins, ideal for post-workout nutrition. Whey protein isolate delivers a big dose of those muscle-building BCAAs, while hydrolysate provides small protein fragments called peptides. Both BCAAs and whey peptides get absorbed quickly through transporters in the gut, unlike other proteins that undergo a slow digestion process. The speedy uptake by your muscle cells quickly restores protein balance and activates muscle building and repair.
Whey isolate and hydrolysate are sold separately, but can also be found together in some blended proteins. Supplement with one serving of 25 to 30 g, depending on the protein powder.
QUICK-DIGESTING CARB POWDER
You may typically avoid high-glycemic ingredients in your diet, but following an intense training session is actually the optimal time to get a dose. Simple sugars, such as dextrose and maltodextrin, raise blood sugar levels and release the anabolic hormone insulin.
These fast-digesting carbohydrates work quickly to restore depleted glycogen levels after an intense workout, which in turn, kick-starts your muscles’ recovery process. Carb powders make excellent partners for high-quality protein powder, helping to quickly steer the amino acids to muscle cells.
Quick-digesting carbohydrates can be found separately or pre-mixed into a post-workout protein supplement. If you choose to make your own post-workout mix, combine your carbohydrate powder with choice of protein powder in a 2:1 ratio.
CREATINE
This time-honored supplement is by far the most researched and clinically proven muscle builder on the market today. Supplementing with creatine provides a number of performance and recovery enhancing benefits, including helping to generate the molecule ATP (Adenosine Triphosophate), your muscles’ primary source of energy. By keeping your creatine stores topped up, you’ll experience improved endurance and strength. Although creatine can be supplemented before exercise, new research suggests that supplementing post-workout gives the best results. In one study, trained subjects who consumed 5 g of creatine post-workout had better overall body composition, greater increases in lean mass and improved their one rep-max strength versus those supplementing before a workout.
Try supplementing with 3 to 5 g per day for a period of at least 8-weeks to experience maximum benefits.
