We are going to discuss pre workout vs post workout supplements. If you have been reading any of my posts thus far, you would know a good bit about pre workout supplement portion of this post. But just in case, I will quickly review these again.
Then there are post workout supplements that are totally different and exactly the opposite than pre workouts, but I believe just as important for your exercise routine. Obviously pre workout is used before exercising and post workout is for afterwards. However, there are a few important things to keep in mind when taking either.
The most important thing is that you are using the supplements that are best for you, and I will discuss a couple of those prerequisites. It is also important for both pre and post that you know the Proper Time to Take them Before your Workout and for the recovery time after. I will go over the benefits of pre workout and post workout supplements and even go over the proper quantities that you will want to take.
Pre Workout Supplements
Pre workout powders or drinks are specially formulated to give you not only energy, but to constantly refresh your muscles so you can keep going. This process pumps more blood through your veins and muscles bringing more oxygen to them. At the same time it will help remove lactic acid from your muscles to avoid fatigue.
The reason so many people can’t go without their pre workout is the motivation and focus that is brings to your workout. This is mainly due to the caffeine in your pre workout. Another advantage is that with a pre workout, you can go harder and longer than without it. So why not?
There are many days where the last thing I feel like doing is going for a run or to the gym. These are the days that I need it the most. I find out that after I take my pre workout and then actually show up, those sluggish feelings go away and I’m good to go and glad that I went.
These pre workouts are loaded with not only caffeine, but also amino acids, creatine, beta alanine, and other ingredients to help your muscles recharge.
Post Workout Supplements
As I mentioned earlier, post workouts are just as important as pre workouts. Depending on your body weight, your body needs a certain amount of protein and amino acids to help build back your muscle tissue. This is especially true if you are engaged in an intense sport such as weightlifting.
The chances are, you are not going to be getting the 40 grams of protein that you need out of your meal after each workout. This is one of the reasons that post workout supplements are such a good choice. A typical post workout supplement has 20-30 grams of protein. I usually take around 2 scoops because of my body weight.
Post workouts are usually made with Whey protein. Whey protein is the best because of the amount of amino acids it contains. Amino acids are the building block for muscle building synthesis as well as many other useful processes in your body. Whey protein is extracted from milk and then goes through several processes until it’s in powder form. Whey protein is not only loaded with aminos, but also creatine and vitamins.
Best Way to Take Pre Workouts
A pre workout supplement should be taken approximately 20-30 minutes before your workout. It will usually kick in anywhere between 20-40 minutes. You don’t want to take it too soon, or you are going to be gassed halfway through your workout, and you don’t want to take it too late and have to wait for it to start working. So timing is more key on this supplement.
The amount of pre workout supplement to take is usually one scoop(or one serving). This changes depending on many factors such as your weight, metabolism, duration of your last meal and your tolerance to the ingredients(mainly the caffeine).
We are all different, so there is no way at first to know the exact amount that is right for you. Because of this, I would recommend starting out with just under a scoop your first time with a new pre workout. For myself, I generally take about 1 1/2 scoops because not only have I worked up to it, but also my weight and level of tolerance. It is important to Take your Pre Workout 20-30 Minutes Prior to Exercise.
Best Way to Take Post Workouts
A post workout supplement should be taken approximately 60 minutes after your workout session. This is called “protein timing” which is the peak window of time for the maximum absorption of the amino acids in your system to fuel muscle growth.
This window is when you will benefit from increased strength and muscle growth for bigger long term gains. Some studies say that you have even longer for the “magic window”, so don’t sweat it if you can’t get your protein powder in time.
The amount on the package usually says 1 scoop(or 1 serving) whether the amount is say, 20 grams to 30 grams per serving. This is where you will need to do some math. The average person should consume about .4 grams of protein per pound of their body weight, so at 150lbs you would need 60 grams per day.
If you want build muscle you would need, the common recommendation of 1 gram per pound of body weight, which makes this an easy calculation. So the math for myself would be, since I weigh 180lbs, I would require 180 grams.
Now this is for the whole day, so you will need to estimate how much protein that you will be consuming the rest of the day(not that easy). For example, I usually calculate that I’m going to be eating roughly 140 grams of protein throughout the day because of my high protein diet. Therefore, after my workout I would take around 40 grams of pre workout protein which is usually 2 servings.
These supplements are a perfect science but your calculations are not going to be, so don’t be too concerned about getting this wrong. You can’t really mess it up.
As you can see, both pre workouts and post workouts are vital to a great workout routine. Pre workouts are very important for energy, motivation, focus and added strength and performance. It also helps your muscles recover as you are working out so you can keep going strong.
The post workout supplement or protein powder is key because it adds muscle growth, improves recovery and reduces soreness. The nutrients that it provides are very important for protein synthesis to help you be stronger, leaner, fitter and more muscular.
Hope you learned something new on how to take pre and post workouts. The quantity and timing are very important as well as figuring out the proper quantity of post workout to take.
Both pre and post workouts have many categories that you will have to choose from. There are now making great Organic Workout Supplements and All Natural Workout Supplements, some made for men and some made for women, there are low or no calorie supplements, sugar free, and varying amounts of Caffeine to choose from. I will be doing some pre workout and post workout supplements reviews in the future, so keep your eyes peeled.
If you have any suggestions or questions regarding pre workout post workout supplements, please feel free to leave a comment below.