Getting your post workout nutrition and supplementation right can make all the difference in the world to your results.
Most people leave it at drinking a sports drink, or maybe knocking back a protein shake. But they are barely scratching the surface of what they can be doing.
People say that supplements only make up 5% of your results, but 1) this is a completely made up number with no actual relevance, and 2) even if it was only 5% … why would you neglect it?
In this article we are going to look at the top seven best post workout ingredients, they might not all be obvious but there is a good reason why each one is on this list.
Ingredient #1. Glutamine
Glutamine is a naturally occurring amino acid that is found in lots of foods (but particularly whey protein).
It has been shown to spike insulin which makes it perfect for a post workout ingredient as insulin will help to deliver nutrients to the muscle and stimulate protein synthesis.
A dose of 5g is usually about right.
Ingredient #2. Leucine
This is the most important Branched Chain Amino Acid (BCAAs), which you will always find in intra-workout supplementation and many supplement companies are now using it as a standalone ingredient rather than using it as part of the Leucine, Isoleucine, Valine combination that makes up all BCAA supplements.
Leucine is primarily responsible for building muscle, and is an integral part of protein synthesis. It is therefore no surprise that it is such an important supplement then.
Ingredient #3. Creatine Monohydrate
There are so many benefits to creatine monohydrate supplementation that we could do an entire article on them alone. So to keep things short we’ll lay out some brief facts. 1) Creatine monohydrate has been shown to increase power, and increase strength. 2) Creatine can improve both aerobic and anaerobic performance. 3) Creatine has been shown to be more effective post workout, making it an ideal post workout ingredient .
Ingredient #4. Betaine Anhydrous
Betaine Anhydrous is an ingredient that not too much is known about. Studies have shown it to be effective at improving sporting performance, but researchers aren’t sure exactly how it works.
A lot of people believe that it works in a similar way to creatine though, so that’s gotta be good!
If you perform anaerobic exercises (sprinting, weight lifting, etc) then you should look into a full review of Betaine supplementation to learn more about the ingredient.
It’s convenient and important to find the right supplements that contain Betaine in their ingredients.
Ingredient #5. Beta-Alanine
If you’re looking to increase muscular endurance, improve anaerobic performance, or increase power then you’ll want to be taking Beta-Alanine.
Along with other benefits, Beta-Alanine is very good at lowering fatigue, which makes it an excellent post and peri workout ingredient (peri meaning “during”).
Ingredient #6. L-Carnitine Tartrate
L-Carnitine’s main function is to reverse the aging of mitochondria, meaning that they keep your cells functioning at a high rate.
If you have low levels of L-Carnitine (a deficiency) then supplementing with it can help to reduce fatigue and lower body fat.
Ingredient #7. Bioperine
Bioperine is a compound made from piperine which comes from Black Pepper.
On its own, Bioperine is essentially useless.
But when combined with other ingredients it can help them to get absorbed better, allowing your body to get more use out of each ingredient.
 Antonio, J., & Ciccone, V. 2013. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition 10(36)
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