Exercise and hormones - the influence of physical effort on hormone management
Which supplements should be taken post-workout? / NUTRITION
Which supplements should be taken post-workout?
That's it! All the planned exercises have been completed and today's training can certainly be considered successful. The metabolism, which has been stimulated by physical activity, and the muscles that are tired from exercise are asking for support, which can be provided by dietary supplements. What supplements should you use post-workout to achieve your goals?
Which supplements should be taken post-workout? An important role of protein supplements
Building muscle mass is a tedious process that requires incredible patience and self-control from every trainee. However, apart from a strong character and a properly prepared training plan, an optimal amount of protein in the daily diet is necessary - it is usually assumed that for every kilogram of body weight there should be from 1.6 to even 2 g of protein. Please note that these are average values. When trying to calculate the daily amount of protein to be consumed, you have to treat your own case individually.
Nevertheless, it is worth knowing that there are products that allow you to quickly and conveniently supplement your diet with complete protein. What protein supplement should you use after training? Whey Protein Complex 100% from Olimp Sport Nutrition is a good choice for women and men, amateurs and professionals, as well as any enthusiast of varied nutrition and active lifestyle. The supplement provides high quality whey protein (WPC concentrate and WPI isolate) in every portion, which was obtained from a tested raw material and processed in the form of an easily soluble powder in the modern Research and Development Centre of the Olimp Laboratories pharmaceutical company. Each shake enriches the daily diet with 26 g of complete protein, which will help to increase and maintain muscle mass.
Which supplements should be taken post-workout? Benefits of supplements containing creatine
Creatine plays an extremely important role in sports supplementation. Creatine, found in muscle tissue and tendons, is often a key support for people exercising, especially those who prefer strength and endurance training. What is the reason for this? Systematic use of creatine during a period of increased physical activity can contribute to an increase in physical performance during short, intensive exercises1. Moreover, creatine is one of the substances influencing ATP resynthesis and total phosphocreatine content - a source of energy for many processes, including the protein synthesis.
What creatine supplements should you take after training? In the case of the Olimp Sport Nutrition brand, two products from the offer deserve attention. The first one is Creatine 1250 Mega Caps, which allow you to enrich your diet with concentrated creatine monohydrate without unnecessary additives or fillers. Those looking for more advanced products can try Creatine Xplode - a matrix of up to 6 different forms of creatine, which have been enhanced with an optimal amount of taurine.
Which supplements should be taken post-workout? Vitamins and minerals
In addition to optimal amounts of protein, fat and carbohydrates, you should not forget about the micronutrients. The role of vitamins and minerals in the daily diet is important, and in the case of regular training, the body often requires an increased demand of those substances. B vitamins, zinc and magnesium are essential components for the proper functioning of the nervous system as well as for maintaining an optimal energy metabolism. What is more, they influence the regulation of acid-base (zinc) and electrolyte (magnesium) balance and contribute to the reduction of fatigue levels (magnesium, vitamin B6).
Olimp Sport Nutrition recommends its ZMA product, which contains optimal amounts of zinc, magnesium and vitamin B6 in one capsule. The micronutrients used occur in easily assimilable forms, which ensures their effective use for maintaining a varied diet.
1 Beneficial effect occurs when 3 g of creatine is consumed daily.