When it comes to getting the most out of your workout, the right supplements can make all the difference. Pre- and post-workout supplements have different benefits, and understanding which ones to take before and after your workout can help you maximize your results. Pre-workouts are designed to increase energy and endurance, so that you can get the most out of your workout. Popular pre-workout supplements include branched chain amino acids (BCAAs), carnitine, and omega-3s.
BCAAs are essential components of proteins, and when you eat protein, your body breaks them down into BCAAs for energy. Carnitine supplementation has been shown to have a glycogen-saving effect, as well as increased fat utilization during low-intensity exercise. Omega-3s are important for getting the recommended daily dose of healthy fats. Post-workout supplements are designed to help with muscle recovery and development.
Popular post-workout supplements include glutamine, BCAAs, and casein protein. Glutamine helps with muscle recovery, while BCAAs are an important source of energy during exercise. Casein protein helps with muscle development. It's best to take some vitamins before, while others after exercising to maximize their effectiveness.
It's also important to note that high-dose antioxidant supplementation may minimize the damage caused by oxidative stress caused by exercise in deficient people, but it hasn't been proven to work in well-trained athletes. Beta-alanine supplementation has been shown to help combat muscle pain the next day, while improving performance in the gym and reducing muscle fatigue at the root. When it comes to taking advantage of the anabolic window of supplements before and after training, the best general rule is to eat lean protein and lots of leafy green vegetables throughout the day to boost your workouts. Vitamins A, C and B complex are essential for bone and muscle health, energy production, healthy metabolism, post-workout muscle development, and more, making them an important part of your supplement plan.