Post-Workout Supplement Basics You Need Right Now
Just finished a tough session and wondering why you still feel sore? The right supplement can speed up repair, refill lost fuel, and keep gains on track. No magic pills—just proven ingredients that work together with your training.
What to Look for in a Post-Workout Supplement
First, check the protein source. Whey isolate dissolves quickly, delivering amino acids when muscles are most receptive. If you’re dairy‑free, look for pea or rice blends that still hit the 20‑gram mark per scoop.
Second, add branched‑chain amino acids (BCAAs). Leucine, isoleucine, and valine trigger muscle protein synthesis right after you train. A ratio of 2:1:1 works for most people; higher leucine helps shut down breakdown faster.
Third, consider creatine monohydrate. It’s not just a strength booster; it also aids cellular hydration, which can reduce post‑exercise fatigue. One gram per kilogram of body weight daily is enough—no need for fancy loading phases.
How to Use Post-Workout Supplements Effectively
Timing matters, but you don’t have to be a scientist. Mix your protein shake within 30 minutes after training and toss in BCAAs if you prefer separate doses. This window captures the “anabolic window” when muscles are primed for nutrient uptake.
If you’re on creatine, keep it in your daily routine, not just post‑workout. Consistency builds muscle stores over weeks, so a regular dose with any meal works fine.
Hydration is often overlooked. Drink at least 500 ml of water with your shake; fluids help transport amino acids and support kidney function.
Lastly, watch the label for added sugars or unnecessary fillers. Simple formulas—protein, BCAAs, creatine, electrolytes—deliver results without extra calories.
Try a basic stack: 25 g whey isolate, 5 g BCAAs (2:1:1), and 3 g creatine mixed with water or milk. Adjust flavors to your taste, but keep the ratios steady for consistent progress.
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