Checklist: Best Post Workout Supplement for Quick Muscle Recovery

Post workout supplements...do you need them?

Yes, yes you do.

If you're serious about your training, you need a good post workout supplement to improve your recovery process and keep you training. Don't let muscle soreness and a poor recovery routine sideline you.

Your post workout game is just as important as your training.

Post workout supplements are formulated to help you recover from your training by supporting muscles while reducing muscle soreness, pain, and fatigue.

Here is how muscle recovery supplements work to enhance muscle recovery:

• Restore Muscle Glycogen
• Rebuild Muscle Tissue
• Reduce Muscle Soreness
• Speed Up the Recovery Process
• Reduce Inflammation
• Improve Athletic Performance

We'll dive into effective workout supplements to support your recovery, keep you training, and take you to the next level.

Keep reading to learn more...

BCAA	CREATINE	PROTEIN	L-GLUTAMINE
Limited muscle damage	Builds muscle mass	Quick muscle healing	Reduce muscle soreness

1. BRANCHED CHAIN AMINO ACIDS 

Branched-chain amino acids, known as BCAA for short, are referred to as the "building blocks of protein" and can be used to support your muscles, shorten recovery, prevent lost muscle mass, and boost protein synthesis.

BCAAs contain three essential amino acids that make up 66% of all the protein you need for quick muscle recovery.

• Leucine
• Isoleucine
• Valine

Let's look at the function of each in your body in the table below. 

Did you know? BCAAs can be found in dairy, red meat, fish, and eggs.

However, the amount of amino acids in these foods is not sufficient to cater to a gym enthusiast who plans to increase their exercise performance output.

One study compared beginner trainees who took BCAAs and those who took a placebo. The trainees took the supplements before, during, and after a workout.

The findings revealed that those who took BCAAs showed:

• Better Performance
• Decreased Muscle Soreness
• Decreased Exercise-Induced Muscle Damage

The widely-researched and recommended ratio for the three amino acids is 2:1:1 (leucine 2, isoleucine 1, and valine 1). 

ATH Sport BCAA post workout supplement accurately follows these ratios. We’ve also added L-glutamine, cherry, pomegranate, and electrolytes to give you all the necessary post workout nutrition your body needs.

David L. | Customer Review

BCAA - FREQUENTLY ASKED QUESTIONS

WHAT ARE BCAAS?

BCAAS are short for Branched-Chain Amino Acids. Leucine, Isoleucine, and Valine are the three essential amino acids that make up BCAAs. 

WHAT ARE THE BENEFITS OF BCAAS?

BCAAs are critical to support muscles and promote muscle protein synthesis, increase energy and metabolism, and support muscle recovery. Supplementing with BCAAs prevents lost muscle mass, improves muscle growth, decreases recovery time, increases time to fatigue, improves high intensity exercise, and aids in weight loss.

WHEN TO TAKE BCAAS?

BCAAs should be taken 10-20 minutes prior to or during your workout. Added electrolytes from pink Himalayan salt make ATH BCAAs the perfect intra-workout drink.

HOW MUCH BCAAS SHOULD I TAKE?

Research shows that consuming a daily dose of 10-15 grams of BCAA supplements provides optimal results. 

BCAAs for Men: Minimum of 15 grams per day. 

BCAAs for Women: Minimum of 10 grams per day. 

HOW MANY TIMES A DAY SHOULD I DRINK BCAAS?

You can use BCAAs 1-2 times a day.

2. NON-GMO CREATINE MONOHYDRATE

Creatine Monohydrate is one of the most popular and widely researched workout supplements. 

Creatine use skyrocketed in the last 25 years because of its many benefits that include:

• Supporting quick tissue recovery and muscle growth
• Aiding in muscle building
• Increasing muscle mass
• Boosting muscle recovery

Creatine is a tiny tripeptide that occurs naturally in our bodies. It's used to fuel muscles during workout and strenuous activities, fight off muscle fatigue, increase exercise endurance and promote better oxygen capacity.

Your body produces about 1–2grams per day. These amounts aren’t enough for an athlete or a beginner gym goer. Increased creatine intake aids in the production of adenosine triphosphate (ATP). 

ATP is an organic compound that provides the energy you need to keep exercising and improve physical performance. 

Creatine helps your muscle cells produce ATP energy and later assists in restoring muscle glycogen. Depletion of glycogen leads to muscle fatigue and a delay in muscle restoration.

Research by the International Society of Sports Nutrition found that creatine supplementation enhanced muscle recovery after exercise-induced muscle damage. The most benefit occurred in the knee extensor muscle, one of the most used muscles in any workout routine.

PRO TIP: Creatine loading is recommended for people new to creatine. You take 20–25 grams daily for 7days.

It's the fastest way to saturate your muscle creatine stores and minimize downtime due to muscle breakdown.

CREATINE MONOHYDRATE - FREQUENTLY ASKED QUESTIONS

WHAT ARE THE BENEFITS OF CREATINE?

The most widely researched sports supplement on the market, creatine has been proven to increase muscle strength and lean muscle mass, improve athletic performance, reduce fatigue, and increase time to fatigue.

WHEN AND HOW TO USE CREATINE?

Creatine mixes easily into your beverage of choice.

You can reap the best results when you take creatine with carbs. Here are some great natural sources of healthy carbohydrates:

• Grape Juice
• Orange Juice
• Prune Juice
• Apple Juice

WHERE IS CREATINE DERIVED FROM?

There are several ways to produce Creatine Monohydrate, all of which require chemical synthesis.

ATH uses sarcosinate and cyanamide as raw materials. This is the best and safest way to produce our Non-GMO Creatine Monohydrate.

WHAT IS CREATINE LOADING?

Typically recommended for people who are new to creatine or are coming off a creatine break, Creatine loading is the fastest way to saturate your muscles’ creatine stores.

Read More: How to Creatine Load the Right Way - FAQs + Answers

During a loading phase, you will be consuming 20-25 grams of Creatine per day for a maximum of 7 days.

IS CREATINE SAFE?

Yes. Creatine is the most widely researched supplement on the market!

In a 21 consecutive month study on long-term creatine supplementation, creatine was found to produce no ill health effects. There is no need to cycle off of creatine because your body will not develop a creatine tolerance, such as it does with caffeine.

Aside from supplementation, creatine is produced naturally in the body by the liver, kidneys, and pancreas at a rate of about 1-2 grams per day and can also be obtained by consuming red meat.

3. NATURAL WHEY PROTEIN

In the athletic and sports world, whey protein is known as the most efficient source of protein for the quick repair of lean muscle mass. It contains amino acids that resemble your skeletal muscle giving it this superior quality.

Whey protein is a complete source of protein that is easy to digest and has other vital nutrients that increase metabolism, such as:

• Lactalbumin
• Vitamins 
• Minerals

Whey protein is a by-product of cow’s milk. Raw whey undergoes cross-flow microfiltration that removes excess fat, minerals, water, and lactose. 

The final processed whey powder varies depending on the depth of the concentration process. The table below shows the protein concentration difference between the three types of whey protein.

ATH Sport BUILD, a natural protein workout supplement, contains whey protein concentrate and isolate, giving you a combination of what each has to offer. 

Sports nutritionists recommend taking 20–30g of protein shake as a pre workout, intra workout, and post workout supplement. 

As you increase your protein intake, you’ll notice changes such as

• Increased Endurance
• Improved High-Intensity Exercise
• Improved Muscle Recovery
• Decreased Recovery Time
• Increased Strength

The next time you hit the gym, consider taking a protein shake with you as your post workout supplement.

PRO TIP: To maximize your benefits, prioritize hitting your daily protein goals.

New research tells us that protein can be take within 6 hours of your workout, however if you just finished a high intensity training session, make sure to replenish your protein stores within 30 minutes of exercise. 

WHEY - FREQUENTLY ASKED QUESTIONS

WHAT IS WHEY PROTEIN?

Whey protein is one of the main proteins found in dairy products as a byproduct. Specifically, whey is the liquid that separates during the cheese-making process or the liquid that accumulates at the top of your yogurt.

WHAT ARE THE BENEFITS OF TAKING WHEY PROTEIN?

Whey protein builds lean muscle mass, fuels muscle growth, shortens recovery time, and increases lean protein intake.

WHAT ARE THE BENEFITS OF GRASS-FED PROTEIN COMPARED TO REGULAR PROTEIN?

Whey from grass-fed cows are:

• Leaner than Grain-fed Cows
• Antioxidant Rich
• Richer in Vitamins A + E
• Up to 5x More Potent in Omega-3s

Learn more about the benefits of Grass-fed protein here: Grass-Fed vs. Grain-Fed Protein: Why It Matters

CAN WHEY BE USED AS A MEAL REPLACEMENT

Yes, with zero added sugar and high protein, ATH Sport's BUILD is a great choice for a meal replacement or high protein snack.

Add complex carbohydrates like oats or a fat source like peanut butter for added carbohydrates.

4. L-GLUTAMINE

Glutamine is a non-essential amino acid produced by your body, provided you eat foods that contain the nine essential amino acids. 

Read More: How Glutamine Cuts Your Recovery Time in Half 

Glutamine is found in blood plasma and muscle tissue. It’s the most common amino acid in the human body. 

A gym enthusiast should eat foods rich in glutamine like eggs, beef, tofu, white rice, and corn. The quantities in these foods may not be sufficient if you want to concentrate on building muscle and improve muscle recovery.

Glutamine as a post workout supplement works to:

• Reduce Muscle Aches
• Improve Exercise Recovery Time
• Support and Increase Muscle Gain
• Protect Lean Muscle Mass
• Reduce Fat Mass

Delayed onset muscle soreness (DOMS) is the common culprit that prevents gym lovers from turning up for their next workout session. 

The pain, discomfort, and soreness experienced are due to inflammation, tiny muscle tears, and accumulation of energy metabolism by-products. 

Taking a glutamine supplement will significantly help to prevent DOMS and quicken muscle healing and recovery time. 

"With the added carbs inside POST, I have more energy post-workout than what I started with. I can crush my lift and still work 8 hours full of energy. My EDC protein supplement."

Jonathon H. | Customer Review

POST - FREQUENTLY ASKED QUESTIONS

WHAT ARE THE BENEFITS OF TAKING POST?

POST improves muscle recovery, rebuilds muscle tissue, and refuels muscle glycogen.

WHEN AND HOW TO USE POST?

Mix 1 serving of POST with ice cold water immediately after high intensity training.

WHY DOES POST HAVE CARBOHYDRATES?

Post workout, you need carbohydrates to drive nutrients to your muscles and restore muscle glycogen. This is especially important if you are training more than once a day.

CAN I USE POST AS A MEAL REPLACEMENT?

We recommend using our BUILD or Plant Protein as a meal replacement.

POST is designed as a post workout muscle recovery shake.

FREQUENTLY ASKED QUESTIONS

ARE POST WORKOUT SUPPLEMENTS CHECKED FOR BANNED SUBSTANCE?

Only the best post workout supplements are third-party tested for banned substances.

ATH POST is third-party tested and a part of BSCG's Certified Drug-Free program. 

BSCG certified drug-free program ensures that natural products, dietary supplements, cosmetics, and other products are free of banned substances and other drug contaminants.

HOW SOON WILL I SEE A CHANGE IN MUSCLE RECOVERY AFTER STARTING A POST WORKOUT SUPPLEMENT?

It’ll take 3 days to 2 weeks, depending on whether you are a beginner or a frequent gym-goer, your workout intensity, and resistance training.