Post-Workout Supplements

About Post-Workout Supplements

The Sporty's Health range of Post-Workout Supplements are designed to be taken after exercise to promote recovery. Offered in a range of formulations to suit differing needs, these supplements can contain a range of ingredients, from whey protein isolate to vegan protein powder, to amino acid and carbohydrate blends. Post-workout supplements aim to speed recovery when the body is in a depleted state and highly receptive to nutrition. 

Balanced nutrition after exercise delivers you a recovery advantage, especially when it comes to glycogen replenishment. The enzyme glycogen synthase is extremely active after exercise and is responsible for the synthesis of muscle glycogen—a storage form of glucose used for energy. Consuming carbohydrates immediately after exercise is an effective strategy for replenishing muscle glycogen, important for a rapid recovery. This may be in the form of a high glycemic index carbohydrate, which is about the only time a high GI carb is beneficial. This type of carbohydrate rapidly elevates the blood sugar, getting to muscles and even the liver where they are needed.

The scientific evidence is clear that an anabolic or recovery state is not achieved after exercise until protein refeeding takes place. Therefore, in order to stimulate protein synthesis and support muscular adaptation, quality protein or essential amino acids must be ingested. Some post-workout supplements can calm the nervous system, which can be particularly helpful when training in the late afternoon or night. Relaxation support before bed can be crucial when training late, given the stimulatory effects of exercise or a caffeinated pre-workout. A deep and rejuvenative sleep is critical to recovery. Exercise types that are particularly stimulating on the nervous system, tend to be heavy lifting exercises that recruit large muscles groups, such as squats and deadlifts.

Delayed onset muscle soreness (DOMS) can be quite an issue when beginning a new exercise program, or when planning to make a new personal best. DOMS is the pain that can be experienced up to 48-72 hours after training, and can be quite severe for those just starting out on their exercise journey. If we do not adequately recover or adapt to our chosen form of training, maximum benefits will not be attained.

Research indicates that cortisol levels increase during strenuous exercise or aerobic exercise (over 40% VO2). And if we do not consume high quality protein after exercise, we stay catabolic. Without protein feeding, this catabolism actually increases a few hours after exercise to a much greater degree, breaking down muscle to supply the blood with essential amino acids. This indicates unfavourable adaptations to the exercise that we just performed. Consuming a high quality protein food source or powder after exercise of sufficient quantity, ensures we adapt and experience maximal benefits.