The post workout period is an extremely important time for refuelling your body, no matter if you’ve been hitting the weights, went for a run or have spent an hour playing sports. Alongside eating the right foods and replenishing fluids, there are a number of supplements out there which look to help provide optimal nutrition following a workout. Free e-Book: Beginner's Guide to SupplementsBuild muscle and lose fat by understanding which supplements are most effective with our free e-book!Send My e-book!
When you engage in intense exercise it causes micro damage to our muscles and uses your energy stores to help get through the workout. The process is over called ‘protein turnover’, as it involved both the breakdown of damaged proteins and the building of new ones. This is done by ensuring you get the right nutrients in your system during the post workout period, namely protein and carbohydrates. Ingesting protein post workout is important for the actual repair and growth of the muscle tissue.
Carbohydrates are also crucial during the post workout period, particularly when combined with protein. When supplements enter the conversation, most informed people will you that nutritious, whole foods should form the majority of your diet. The key benefit of using post workout supplements is the speed and ease at which you can get the nutrition your body is craving right after your workout. Workout supplements such as whey protein provide quick, easy access to nutrition in a way that is often far more practical that eating a full meal after a workout. The old school bodybuilding wisdom suggests that the sooner you can get our nutrition after your workout the better, leading to the famed ‘anabolic window’ term. One study looked at all the major studies that had been completed on pre and post nutrition, and found that the post workout period is far more important for those who train fasted than those who consumed a protein-rich meal shortly before a workout. If you’re able to ingest some protein in the hour before your workout (20-40g is ideal) then your post workout nutritional window is a little longer, so you’re more able to make it home and cook something up while still getting most of the benefits of eating immediately after your training. There is some validity to the notion of the anabolic window, but its importance and length change depending on how you eat the rest of the day. When it comes to actually choosing a post workout supplement you need to ensure all the building blocks are there to ensure maximum benefit. An easily absorbed, efficient and cheap source of protein that’s ideal for consuming post workout.
Branched-Chain Amino Acids (BCAAs) are critical for the growth of new muscle and should be incorporated in your post workout nutrition. Creatine helps provide optimal strength levels and can help improve energy, and while it can be taken at any time of day it’s worth including in the post workout period. In this week’s FIT TIP, Nicole explains how to speed recovery and increase results with post-workout nutrition.
Nicole Wilkins is three-time Figure International and four-time Figure Olympia champion, as well as a Met-Rx sponsored athlete and certified personal trainer. You must have JavaScript enabled in your browser to utilize the functionality of this website. This is the list of our top selling post-workout supplements, drinks and recovery supplements purchased by our customers for 2015. Allmax Nutrition Carbion is an advanced carbohydrate drink that is unlike anything on the market with top quality ingredients to improve your performance. Karbolic is the NEW advanced formula with Faster Results; The Next Generation Carbohydrate.
Best Price Nutrition provides not only the best prices, but helpful information for buying high-quality bodybuilding supplements, vitamins & minerals, protein supplements, weight loss products, nitric oxide supplements and recovery supplements from all the top brands…over 2,500 bodybuilding supplements online!
I choreographed my best ab exercises with some of the most intense HIIT cardio moves to really help you lean down and target your core at the same time. Yufi867, please email [email protected] and I’ll get your clothing gifted and sent to you right away! Also, I will be announcing the 9 lucky POPsters who are getting a chance to be a part of a private group training session with me soon!

I am 20 years old and 85 kg and doctor told me that it is just because of Hormonal Imbalance.
But my tummy has become bigger and harder :( it seems like my abs are getting covered under the fat…is there anything i can do? Cassey, i’ve been reading you blog and watching your videos for a wile now and i really get inspired to work out more and being healthier!! I have i question to you though, and i now that you try to tell us teen girls not to care about thigh gaps and other superficial internet trends, but i hate the fact that people think im fat just because my thighs touch..
I’ve tried to eat different things that are supposed to increase your hormones so that your boobs and hips will get bigger, but none of it worked. I am not a medical doctor but I work with human skeletons and there is no way you can widen your hip bones. I really like it when you do printables, it’s just so much more easier than to get my laptop to do it! Also, I am the only one who’s legs and arms can’t twist like that for eagle abs? I don’t think anyone can predict how your body is going to respond on this type of exceersie. If you start losing weight and you wanna gain muscle mass, you can use some protein powders after your workout routine. Is it ok, if I am incapable of doing a move, that I switch it out for something that is still hard but a little easier on me?
Working through the beginner calendar, and convinced my husband to work out with me yesterday! I am going to switch today and tomorrow because I hurted my foot going crazy with Dance Dance Revolution yesterday…. I’m doing the beginners calendar at the moment to ease myself back into shape but am doing your new videos as well! Second of all, this is my first time commenting after working out with you for a little over a year now.
The type of fuel your body needs can vary depending on the workout you’ve completed, and eating the right things post workout can help fuel muscle repair, replenish your energy and help build new muscle tissue. Here we’ll look at what happens during exercise, how the right nutrition can help and we’ll look as the best post workout supplements for fuelling your recovery. While initially it can seem like causing damage to your muscle tissue is a bad thing, it’s the process of repairing this damage which causes the growth of new muscle tissue. There is significantly more protein breakdown during the workout process, and in order to create new muscle tissue we need to fuel the protein synthesis process once your workout is complete.
The addition of these macronutrients creates the metabolic environment required for muscle repair and growth, and are a hugely important part of the recovery process.
While during exercise the muscle tissue is being broken down, post workout protein and amino acids has been found to reverse this process, increasing protein synthesis and reducing protein breakdown. The intake of a large amount of carbohydrate causes a large insulin release, which is important for sending the carbs and amino acids into the muscle tissue as quickly as possible. While it’s impossible to disagree with this viewpoint, there’s a place for dietary supplementation in everyone’s life, particularly those involved in regular exercise. Speed is key when it comes to maximising the benefit of your post workout meal, and very few people will have someone waiting with a plate of chicken and sweet potato the minute they put down the barbell. As we always say, use supplements alongside a healthy diet and you’ll get the full benefits of both.
Various studies have looked into it with varying results, and there’s no real definitive answer to the question of the benefit of immediate post workout nutrition.
If you train first thing in the morning, on your lunch break before you eat or immediately after work then you’ll likely see a big benefit from focusing more on your post workout nutrition. Either way you should be planning what you’re eating following your workout before you set foot in the gym to ensure you’re ready to fuel your recovery effectively. As we’ve already covered in detail, protein and carbs are the essential components of post workout nutrition.

Keep some in a shaker bottle, mix it with some water from the fountain once you’ve finished your workout and slam it down for a quick and simple protein hit. Leucine, isoleucine, and valine are all included, and leucine is now thought to be hugely beneficial for protein synthesis. Supplements such as dextrose and maltodextrin cause the kind of insulin spike we’re looking for in the post workout period, and are well worth adding to your post workout drink. Uptake will be improved when taken alongside your other post workout supplements, so it will help you get the most from your use. She explains what macronutrients are needed after you train and shares some of her favorite post-workout meals.
For more with Nicole, check out "The Fit Life" column in each issue of FitnessRx for Women. Though often overlooked, this part of the bodybuilding equation is the most critical aspect in the quest to foster new growth. If you have any questions regarding our bodybuilding supplements, vitamins or sports nutrition, please feel free to call us, email us or chat with us online as we are happy to answer any questions or concerns you might have.
Get your January daily workout playlist here and make sure you’re eating clean with my New Body Makeover Challenge Meal Plan.
I used to hate the way i looked in the mirror, even i just weight like 54kg I would always see myself fat and hate it, but when i started to follow you and read everything you say something change, i see more beautiful and love myself even more every day, i work out almost every day even i can’t do everything you do i try, my weakness is the junk food and sweetness, i still eat it sometimes and i feel bad about it but then i work even harder the next day for that chocolate bar that i eaten haha. I dont like it, being that its a physical achievement that people who hardly put any effort to can have if their anatomy is right, rather than people who actually put in the work. Even bringing your legs wider apart would not give you a thigh gap, it would only result in bad posture and eventually to bad locomotion problems. Everyones body is diffrent and loosing weight or gain muscle is not only about how or how much you work out, it also depends on what you eat, how you sleep and how your mood is.
But don’t forget to eating clean and eating good sources of protein, like beans, chicken breast and fish.
I was doing a marathon of your workouts and I felt the need to let you know just how much you have done for me.
This will improve your glycogen levels and accelerate the rate of protein repair, which combined with protein intake leads to the ideal scenario for recovery and growth. There are other optional additions which have been shown to help improve recovery and performance, and while not essential they can be beneficial when incorporated in your post workout routine.
A newer addition is waxy maize, a fast acting carb which doesn’t contain sugar, and it could be worth considering as well.
Love you and always be the way you’re, and ignore the people that tell you you look fat and that other stupid things, you look so beautiful and inspired all of us. I mean, its stupid for us teenagers especially, to have all of these beauty standards that are, for the most part, unachievable.
So this workout was perfect for me–not too difficult, not too easy, just the right amount of challenge. I would suggest you not to focus on loosing weight or gaining muscle, but on feeling better! I’ve done workouts for my inner thighs and tried too lose weight like i said, so i figuered that the only way to get a thigh cap was if my legs were further away from each other. Today I wasn’t quite able to make it through all the videos, but tomorrow is a new day. What helps me support my body during my trainings and diets is one special nutraceutical product – Super Army Formula by Military Grade.
Sure your workouts have gotten me in shape and sure you have finally given me that inner thigh gap that I love but your attitude and your outlook on life and just your entire personality and spirit motivate me everyday and whenever I am stressed out or in a situation that I am uncomfortable with, I think of your enthusiasm and this has opened me up to so many wonderful things.

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