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5 Ingredients You Do and Don't Want in Post Workout Supplements
Looking for the best post workout supplements?
You've come to the right place.
A good post workout supplement can take your training to the next level.
Post workout supplements are designed to:
- Improve Muscle Recovery
- Rebuild Muscle Tissue
- Refuels Muscle Glycogen
...but with all the supplements out there, how do you know your post workout supplement is tailored towards your goals?
We'll take a look at the best and worst ingredients in post workout supplements.
Keep reading to learn more!
5 INGREDIENTS USED IN THE BEST POST WORKOUT SUPPLEMENTS
Here are the 5 of the best ingredients to look for in your post workout supplements.
- Carbohydrates
- Whey Protein
- BCAAs
- Electrolytes
- Antioxidants
CARBOHYDRATES
Carbohydrates are the body’s primary energy source―easiest for the body to break down to form glucose, which is the primary energy source for the brain, tissues, and muscles.
Natural sources of carbohydrates include:
- Cereals
- Potatoes
- Bread
- Pasta
- Rice
After working out, your body tends to be low in energy, and your muscles and tissues feel worn out. Taking a post-workout supplement packed with carbs helps with muscle recovery.
Glucose in the body is stored in the form of glycogen.
Your glycogen stores are used as fuel when you work out, causing body exhaustion when depleted. Ingesting carbs after exercising replenishes the glycogen stores and helps in the recovery process.
The recommended protein to carb ratio after a workout is 3:1 for optimal muscle glycogen restoration. A post-workout supplement with a similar carbohydrate-to-protein ratio can help your body recover after working out.
Carbohydrates help in muscle mass retention.
When your body runs out of carbs to burn, it turns to protein. Being the building blocks for muscles, burning proteins causes loss of muscle mass. Carbs prevent protein burning and increase muscle retention.
GRASS-FED WHEY PROTEIN
A good post workout supplement should have quality protein to rebuild and refuel your muscles and by quality, we mean grass fed whey protein powder!
Grass-fed whey has ample advantages and benefits when compared to grain-fed whey.
- Leaner than Grain-fed
- Less Total Fat
- More Antioxidants
- Up to 5x More Omega-3
- Higher Levels of CLA
- More Vitamins A & E
Grass-fed whey protein has a high concentration of amino acids that improve muscle protein synthesis to repair muscle damage and prevent muscle loss.
Which is why adding grass-fed whey to your post workout routine is vital to restore muscle glycogen, prevent muscle breakdown, and increase muscle growth.
Did you know that whey protein is absorbed the fastest in muscles cells when compared to other proteins? Your body is able to absorb roughly 10 grams of whey protein per hour.
In layman's terms...
This means that if you intake 20grams of protein post workout, your body will absorb and be able to use that protein within about two hours of your workout.
Meaning, faster recovery, refueled muscle glycogen stores, and increased muscle protein synthesis.
Summary: Look for grass-fed why protein options to support your recovery and muscles after an intense training session.
BRANCHED CHAIN AMINO ACIDS
Known as the "building blocks of protein", Branched-Chain Amino Acids (BCAA) are a group of three essential amino acids that are vital to your recovery and muscle health.
LEUCINE is responsible for boosting muscle protein synthesis and increasing muscle growth.
VALINE promotes muscle growth while repairing muscle tissue fibers and regulating blood sugar levels.
ISOLEUCINE increases energy levels and improves muscle recovery after strenuous training sessions.
BCAAs in post workout supplements provide additional fuel sources to your muscles to prevent fatigue during prolonged exercise.
Supplementing with 10-15 grams of BCAAs prior to or during your workout has been shown to improve recovery by reducing the duration of DOMS, delayed onset muscle soreness.
BCAAs have been widely studied to decrease muscle damage caused by both resistance training and endurance exercise while simultaneously increasing muscle-protein synthesis.
Plant-based BCAAs from InstaAminos are easily absorbed and metabolized in the muscle, which ultimately aids in recovery and growth.
In a controlled study, 10 healthy subjects who consumed 5.6 grams of BCAAs after intense training showed a 22% increase in muscle protein synthesis compared to the control group who had a placebo drink.
ELECTROLYTES
Electrolytes are minerals found in the blood that help regulate and control the balance of fluids in the body.
Examples of electrolytes include:
- Sodium
- Calcium
- Potassium
- Chloride
- Phosphate
- Magnesium
Electrolytes are vital for regulating blood pressure, muscle contraction, and keeping your entire system functioning correctly. A well-functioning system increases your endurance during a workout and prevents fatigue afterward.
During resistance training, your body loses loads of water. In the process, you lose many electrolytes, which causes dehydration and extreme fatigue, affecting your performance in the next workout.
It’s important to take post-workout supplements with electrolytes to replenish what you lost and maintain an electrolyte balance.
Electrolyte balance helps improve muscle action, bone health, neurological function, and oxygen delivery to the rest of the body for optimal function.
ANTIOXIDANTS
Antioxidants in the form of Vitamin C.
Vitamin C is an essential nutrient to support the immune system and protect against oxidative stress, but did you know that Vitamin C is also vital to reduce muscle soreness while increasing muscle repair to support recovery.
When you exercise, your body produces free radicals, known as oxidants.
High levels of these oxidants in your body lead to oxidative stress, which can cause damage to your cells, DNA, and protein tissues.
Vitamin C is one of the best natural antioxidants to add to your post workout recovery to fight these free radicals and support your recovery.
Summary: You need antioxidants in your post workout supplement to kill off free radicals, limit oxidative stress, and improve your recovery.
5 OF THE WORST POST WORKOUT SUPPLEMENT INGREDIENTS
Here are the 5 of the WORST ingredients that can be lurking in post workout supplements.
- Titanium Dioxide
- Artificial Flavors
- Hydrogenated Oils
- Magnesium Silicate
- Artificial Colors
Keep reading to learn why you don't want to be ingesting these harmful ingredients.
TITANIUM DIOXIDE
Read that again...Titanium Dioxide.
Would you really ingest a product that listed "Titanium Dioxide" as an ingredient?
We hope not!
Titanium dioxide is a bleaching agent used in many artificial ingredients and supplements.
For example, companies add color to distinguish different supplements. The process requires bleaching to enhance the color.
Titanium Dioxide has been linked to:
- DNA Damage
- Kidney Damage
- Lung Inflammation and Damage
- Small Intestine Inflammation
Throw out any food products you have with the ingredient Titanium Dioxide listed!
ARTIFICIAL FLAVORS
Stay away from ANY ingredients that start with the word "artificial".
In this case, artificial flavors.
Artificial flavors are added to supplements to mask bitterness, tartness, or even chalky proteins.
You typically won't find high-quality brands using artificial flavors, but it is quite common in lower end supplement brands that try to mask inferior ingredients with artificial flavors.
Artificial flavoring involves adding diacetyl, methyl cyclopentenolone, benzaldehyde, and methyl methoxy pyrazine, which causes health problems such as:
- Nervous system depression
- Brain damage
- Chest pains
- Dizziness
- Allergies
- Headache
- Nausea
- Tumors leading to cancer
Look for supplements with natural ingredients, natural flavors, and natural sweeteners like the ones below:
- Cocoa
- Cinnamon
- Vanilla
- Monk Fruit
- Stevia Leaf Extract
HYDROGENATED OIL
Hydrogenated oil is used in supplements to improve the taste, texture and prolong their shelf life.
The most common use of hydrogenated oil is in protein shakes and powder supplements.
Hydrogenated oils increase your body’s fat content, making you susceptible to fat-related illnesses such as:
- Diabetes
- Hypertension
- Heart diseases
MAGNESIUM SILICATE
You've probably heard of it, but what exactly is Magnesium Silicate?
Similar in composition to asbestos, MAJOR RED FLAG, Magnesium Silicate, commonly known as "talc", is a white, odorless powder that is commonly added to powdered sports supplements to:
- Absorb Moisture
- Prevent Caking
- Prolong Shelf Life
- Improve the Feel of Products
Magnesium Silicate has been linked to:
- Kidney Stones
- Stomach Cancers
ARTIFICIAL COLORING
Top five WORST artificial colors:
Blue No. 2 has been linked to brain cancer in lab rats.
Red No. 3 has been linked to thyroid cancer, breast cancer, DNA damage, and hyperactivity in children.
Red No. 40 is a carcinogen that has been linked to organ toxicity and behavioral symptoms in children.
Yellow No. 5, also a carcinogen, causes hyperactivity in children and severe allergic reactions in adults.
Yellow No. 6 has been linked to certain cancers of the kidneys and adrenal glands.
No matter what, steer clear of artificial coloring.
First, artificial colors have absolutely no nutritional value, they are purely cosmetic.
Second, high doses of artificial coloring have been linked to organ damage and certain cancers.
Meaning, YOU DON'T NEED THEM!
Never settle for artificial.
Look for supplements that use natural or no coloring at all.
