Do you what is post workout supplements if you are a gym lover. if not then you should read this article to know below:
Below We List The Characteristics That Must Have A Post-Workout:
- It must promote the recovery of muscle glycogen depleted from training
- It must stimulate anabolism optimizing protein synthesis
- Must reduce cortisol which, if present in high amounts, due to catabolism, ie muscle loss
- It must exercise a volumizing effect and intracellular hydration to aid repair processes
- It must promote the disposal of toxic substances produced by training.
Let’s See What Should Be The Main Ingredients:
Powder Carbohydrates- Carbohydrates in the post-workout are essential to promote the restoration of muscle glycogen, limiting the production of cortisol preventing catabolism and to stimulate, in synergy with the proteins (this does not apply in the athlete middle age,) the protein synthesis. The “post-exercise” is perhaps the only time in which they find their placement carbohydrates with a high glycemic index, that is, rapid absorption and consequent high insulin stimulation. This is because after the training there is a significant increase in insulin sensitivity in the muscles and therefore carbohydrates will selectively in muscle and not fat tissue. Maltodextrin and glucose are good for the purpose but the Vitargo (patented polysaccharide derived from the processing of starch) is the most effective in the recovery of glycogen stores thanks to its hypotonicity which allows a more rapid absorption when compared to glucose and its glycemic index superimposable to that of glucose and higher than that of maltodextrins. The recommended dosage is 0.5-1 gram of carbohydrate per kg of body weight.
Protein Powder- Assume protein immediately after training seems to be the most important thing to stimulate protein synthesis. The milk proteins are better of soy protein, whey protein are better casein, hydrolysed proteins are better than isolated proteins, mixtures of a differentiated absorption proteins are able to prolong the activation of the protein synthesis, thus preferable if the next meal is spaced over an hour. But anyway the most important thing is to take about 30 grams of protein in an aqueous solution immediately after training.
Creatine- Creatine is a great supplement also useful to the resistance, especially if taken before exercise, taken after exercise is particularly useful for increasing strength and muscle mass. Creatine works for several reasons: it increases the creatine phosphate, stimulates muscle satellite cells, exerts a buffering effect, has a volumizing effect on the cellular level, increases the dihydrotestosterone and so on. It has been shown that administration of bodybuilders in 5 grams of creatine after a workout with weights, 5 times a week for a month, it produced a significant change in body composition: a decrease in fat mass and increase in strength, compared with taking before training. There are various forms of creatine addition to the classic creatine monohydrate eg., The creatine ester, the buffered creatine, the PEC (polyethylene glycosylated creatine); the only advantage, apart from individual tolerability, is that the latter are able to load the muscle cells with creatine reduced daily intake (3-5 grams of creatine monohydrate for 1 month compared 1.5-2.5 other creatine ), but advantage is offset by the higher cost.
BCAA- Branched chain amino acids are discovering a whole Italian; remember when 30 years ago I went to train at GOLD GYM in Venice, Los Angeles (a mecca for bodybuilders) and comparing them with samples of the place, I realized that did not even know what they were. It took more than 20 years, (which I think is one of the rare cases together with the widespread use of mobile phones, where Italy has preceded the US) in the US because the branched they found their place on the counter supplements . Branched are three amino acids leucine-valine-isoleucine, which have a selective metabolism in muscles virtually bypassing the liver and, for this, also are used in therapies for hepatic patients (makes me smile to keep from crying, back when I it is repeated from my patients that the doctor has not recommended their intake of amino acids because they “hurt the liver”). Their ability to stimulate protein synthesis and also the anabolic hormones such as testosterone and GH, is now widely demonstrated. Recently the traditional formula 2-1-1 (2 Leucine, one of valine, isoleucine 1) was, by most manufacturers of supplements, revisited since it was discovered that it is mainly the Leucine to play an important role in ‘ activation of protein synthesis when taken after weight training. After a workout, despite the Leucine represents only a small percentage of the constituent amino acids the body proteins, its levels are lowered by approximately 30% as soon as possible and restore optimal levels is essential for protein synthesis. The recommended dose of BCAA to offset the decline caused by training is 1 gram every 10 kg of body weight of at least 500 mg of leucine.
Glutamine- Glutamine is an amino acid glucogenetico and thereby promotes glycogen re-synthesis. Since the amino acid most represented in the cytoplasm level, ie the part not contractile muscle cells, exercises, such as creatine, a volumizing effect and, consequently, favoring the hydration it also promotes anabolism. Glutamine is also critical to the immune system as it is the preferred nutrient for cells and an intense workout can depress the immune system favoring infections especially of the upper respiratory tract. And ‘better, as a supplement, the Glutamine Peptide since the simple glutamine is largely consumed by the intestinal mucosa cells of which are ghiotte. The recommended dosage of glutamine is from 5 to 10 grams.
Arginine ALFA Ketoglutarate- It ‘s the form of more functional arginine as a precursor to nitric oxide. The arginine, taken after the workout, as well as aiding the stimulation of GH, with lipolytic and anabolic effects, induces the production of nitric oxide causing a vasodilatation which increases blood flow favoring the supply of nutrients to the muscle cells, thus improving their tropism. The recommended dosage is 3 grams.