What Is A Post Workout Supplement – Get The Best Muscle Recovery

If any of your fitness goals include getting toned, building muscle, improve endurance, get stronger or losing fat, you will achieve these more easily by using a post workout supplement.  But what is a post workout supplement?  This article will answer this, along with some of the important things that you should know about it.

For example, there are key parts of the day and effective quantities to get the best results from a post workout.  Their are different types of post workout protein powder that you should take depending on the goals for your physique.

We will discuss the different protein sources that post workouts come from so you can decide which one is good for you.  There will be a discussion on how these post workout protein powders work in your body.  Then there are the important benefits of a post workout supplement.

What Is A Post Workout Supplement

A post workout supplement is usually referring to a protein powder.  Protein powder has simple ingredients, but what it does for your body is a little more complex.  These healthy powders are designed to supply the body with what it needs to repair, replenish, recover after any kind of intense exercise.

This powder contains the valuable nutrients that your body will need for proper muscle recovery.  The main ingredient in a post workout protein powder is… you guessed it!  PROTEIN.

Vitamins and minerals are usually added to post workouts as well, but some powders vary slightly by brand.  A few even contain servings of superfoods and greens to hit all of your nutritional needs.

Because of this, they meet most of your nutritional needs and can even act as a meal replacement.  Protein powders are reasonably priced and come in various types depending on your needs.  The best part about this powder is that it is extremely high in protein for the number of calories that you are ingesting.

In any healthy diet, a good ratio like this is always best.  Depending on the benefits that you are looking for, post workout protein powders can be used for building muscle, getting toned or even to assist in weight loss.

If there is one more important post workout supplement that is used, it would be Creatine.  Creatine is very effective for increasing strength and building muscle mass.  I will explore this option in better detail below.

Benefits Of A Post Workout Supplement

• Promotes muscle tone
• Weight management comes from a low calorie/high protein food
• Promotes muscle growth
• High protein curbs hunger
• Maintains muscle mass
• Provides after exercise muscle recovery
• Works as a meal replacement
• Added nutrition from protein, vitamins, and minerals
• Amino Acids are necessary for skin, nail and hair growth.
• Vegans may need to consume more protein.
• Convenience – nutrition on the go

How Protein Powder Works

The protein in a post workout is made up of 21 different Amino Acids.  Many times these will be listed on the ingredient label.  These Amino’s all perform similar purposes but go about it in different ways.  Amino Acids are the building blocks of protein and take part in every physical action that you perform.  They also play a big role in the brain.

One of the main reasons that we take a protein powder is because it is these Amino Acids that synthesize to assist in muscle recovery after exercise.  When exercising, the muscle fibers are torn and broken down.

This is a good thing since the process enables muscles to grow back bigger and stronger than before.  Without an increased amount of Amino Acid proteins, this process would not happen.

A good protein powder will also provide a certain amount of carbohydrates that your body needs.  Your glycogen stores are depleted during exercise, so it is the “carbs” that are used to replenish them.

Creatine As A Post Workout Supplement

Creatine is the most studied and known to be the best supplement for increasing muscle mass.  When using it as a post workout, I recommend taking this with a protein powder.

The reason being is that Creatine by itself doesn’t contain any proteins for recovery or any nutrients.  The two most popular forms are Creatine Monohydrate and Creatine HCL.

This ingredient is made in your body naturally or you can absorb it through steak or chicken.  Triggered by exercise, your body can burn through Creatine than your body can supply.

Creatine is not only a source of energy, but it will also increase your strength and endurance.  This supplement can be taken pre or post workout or both.

Because of all of the benefits that Creatine provides, it is used by many athletes and advanced weightlifters.  If you are a beginner, you may want to focus on the benefits of protein powder for now.

I do recommend adding a pre workout supplement to increase your energy and endurance during your workout.  With this, you will get a more intense workout, therefore utilizing your post workout supplement much more.

There is a lot to know about Creatine.  If you have any questions about it, please leave a message at the bottom and I will respond.

What Is The Best Creatine For Muscle Growth

Organic Post Workout Protein Powder

Let’s discuss one of the fastest growing post workout categories.  Organic protein powders are becoming a lot more popular since we’ve become more aware of the chemicals that are used to grow and process our food.

There are a few great health benefits to Organic protein, but there are also a couple of drawbacks.  One of the “pros” for this is that it is the healthiest protein that you can get for your body.  One reason for this is that they don’t contain any man made pesticides, fertilizers or chemicals.

The other reason is that these are usually plant-based, which is a healthier, high fiber option.  Organic also comes in a milk-based, whey version.

A downside to Organic is that it can be more expensive per serving because of the many USDA requirements.  it is also possible that they will contain less protein per serving, so you would just need to take a larger serving.

Protein Powders For Weight Loss

Protein powders are not just to use post workout after exercise.  It also is an easy way to eat a convenient, nutritious meal whenever you want (not recommended for every meal).  But, did you know that protein powder may be the most effective way for long term weight loss?

Since protein is the most filling type of food you can eat, so having protein powder will help to keep you from eating large meals and from snacking.  So not only is this high in protein and low in calories but it also post postpones your hunger.

The other thing that takes place is in the digestion process.  Protein takes longer to digest than other foods which also helps to stunt your hunger.

On top of this, because of the way that protein digests, your stomach will actually burn more calories when you eat protein than it will with any other foods.  Be sure to include a rigorous exercise program as well for the best long term results.

Having a high protein diet, in general, will help to stabilize your metabolism.  This can help you stay at a healthy weight.  You may also want to check out plant protein powders.  Protein from plant sources contains plenty of fiber which is very nutritious and also benefits from taking more time and energy to digest.

The Best Protein Powder For Weight Loss

Protein Sources Used In Post Workouts

There are many post workout protein powders to choose from.  To add to all of these choices, there are also several different sources that these proteins are made out of.  Different proteins are better for reaching certain goals.  The two main categories of these protein sources are animal proteins and plant proteins.

Animal proteins will come from meat or milk products.  Whey and Casein are the two most popular types of proteins, both made from milk.  Animal proteins are generally higher in Amino Acid proteins and contain more calories.

Because of this, they will work better for building muscle mass.  However, animal proteins are used to achieve any of your fitness goals and can be a great supplement to your diet.

Plant based proteins come from a variety of sources.  These include egg, brown rice, hemp, pea, pumpkin seed, chia seed, and a few others.  These are great for toning and building muscle, as well as for weight loss.

They contain a lower concentration of Amino Acid proteins, will contain fewer calories per serving, contain more fiber and vitamins.

When choosing plant based, I recommend using a “mixed plant protein“.  The reason is that when taking protein from several different plant sources, only then can you get all 21 Amino Acids in one powder.  This will provide you a well-rounded source, especially when using it to increase muscle growth.

If you have any comments or questions on the different protein sources or the benefits of each, please leave a message at the bottom and I will respond.

See my Gold Standard Whey Protein Review

Best Way To Take Protein Powder

Protein Timing

For the most muscle growth, the best time to take your post workout supplement is within the first couple of hours after exercise.  This is what most trainers and experts agree on, though there is still some debate on this.   Most importantly, just make sure that you consume a larger amount of protein for adequate muscle recovery even if you can’t get it in right away.

Although there is no wrong time to take a  protein supplement, there are a few times that are more opportune.  Taking it at night before bed will not only keep bedtime snacking to a minimum but when sleeping is the peak time for muscle recovery.  This is one of the many reasons to get a good night’s sleep.

Another time that I highly recommend is in the morning since your body has been without any nutrition all night.  Because of this, your body needs these nutrients, making this a peak absorption time.

For weight loss and toning, any time that you are hungry is recommended to take protein.  This will keep you from eating large meals and from snacking.  Of course, for better muscle tone, your body will need protein after exercise as well.

Dietitians recommend protein in the morning for several reasons.  It will keep you fuller, your body needs this nutrition more when you awake and it will keep you more alert and happier throughout your morning.

Remember to always choose a high protein, well balanced meal over a protein supplement.

Protein Quantity

This is a tough question since a lot depends on your body weight and metabolism.  However, there is a well known formula in the industry if your goal is to build the most muscle mass.  It is one gram of protein per pound of body weight per day.  This is meant specifically for weight lifters.

If you are simply trying to achieve a better body, get more toned or lose weight, a normal amount will be between 15-25 grams per serving.  Always strive to get more protein in your diet, since it is one of the healthiest means of nutrition that you can eat.

The Best Protein Powders

Product:   Gold Standard 100% Whey Protein Powder

Price:      $
Container size:  29 servings
Protein Per Serving:   24 grams
Rating:  4.5 out of 5
Manufacturer:  Optimum Nutrition at optimumnutrition.com
Guarantee:  30 day satisfaction guarantee

This is one of my favorites and it gets excellent ratings as well.  The fact that it is made out of whey and is high in protein, makes it a good powder for weight loss and for muscle gain.  Whey isolate is the purest and most concentrated form of protein.

Gold Standard is packed with 24 grams per serving and only 120 calories.  Whey is an efficient protein source, so it has a great Amino Acid ratio.  4 grams of Glutamine are added to increase muscle strength along with 5 grams of BCAA’s (Branch Chain Amino Acids).

Gold Standard doesn’t contain any additives or fillers.  It is gluten-free but does contain milk products.  There is an “all natural” Gold Standard Whey as well.  See My full Gold Standard Whey Protein Review

Gold Standard Positives

• 24 grams of protein per serving
• Added Glutamine and BCAA’s
• Low in fat and carbohydrates
• Whey isolate digests well
• Only 120 calories
• Gluten-free

Potential Negatives

• Sucralose sweeteners in certain flavors
• Natural and artificial flavoring

Purchase at Best Price Nutrition

Purchase at Walmart

Purchase from Orgain Organic

Purchase from Walmart

Purchase at Best Price Nutrition

Purchase at Walmart

Purchase at Walmart

Purchase at Best Price Nutrition

Purchase at Walmart

Purchase at Best Price Nutrition

Purchase at Walmart.com

The Post Workout Conclusion

To answer the question, a post workout supplement is a healthy protein powder used to “supplement” your diet, stimulate muscle recovery for more growth and help with getting toned.

The benefits to a post workout supplement include building muscle mass and strength, curb hunger and weight loss, stimulate metabolism, and get added nutrition in your diet.

There are many different options of protein sources to choose from, but the two basic categories are animal and plant.  Depending on your health and physical goals, choose which type is best for you.  Don’t forget that now most types of protein powders are also available in Organic.

The necessary muscle recovery sparked by a protein powder helps to build your muscles back faster and stronger than before.   A protein supplement can also be taken before bed or first thing in the morning.  Any time of the day, including post workout can be beneficial to keep you feeling fuller and more satisfied.

If you have any other questions or comments on what is a post workout supplement, please leave a message below and I will respond.

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