Most of you are familiar with pre-workout and post-workout supplements. In a nutshell, these supplements help improve performance and boost muscle recovery.
Pre-Workout Supplements
Supplements designed for pre-workout use are exactly what their name implies: designed to be taken before workout sessions. So you can make it through your workout with the best performance and energy boost that you need.
Pre-workout supplements are designed to increase athletes’ performance by providing them with increased energy. Because there is no standard formula, the mixtures vary depending on the brand, but most include caffeine, carbohydrates, amino acids, vitamins, beta-alanine, and creatine. A combination of carbohydrates and caffeine provides energy, while creatine provides a boost.
When and How to Take it
Our recommendation is to take your pre-workout 30 minutes to an hour before you exercise. As a result, it will have the best chance of kick-starting and giving you the boost you need at just the right time. Generally, pre-workouts come in a powder that’s mixed with water.
Post-Workout Supplements
Supplementing with a pre-workout supplement gives you the energy to train hard, whereas a post-workout powder helps repair and recover muscles while encouraging muscle growth in the muscles (protein synthesis). Your energy stores are replenished and DOMS (delayed onset muscle soreness) is reduced.
After your workout, you can choose one of several different post-workout formulas based on your goals. The majority of post-workout powders contain a similar list of ingredients. One of the main ingredients of these supplements is glutamine, which reduces muscle soreness after exercising. Additionally, whey protein aids in muscle recovery and reinforces muscle growth. Furthermore, creatine powder and BCAAs aid in muscle growth as well.
When and How to Take it
We recommend taking your post-workout supplement within 45 minutes following your workout. As this product is typically in powder form, you can mix it with any liquid of your choice.
Conclusion
While these supplements do have their benefits when it comes to training performance and recovery, you can never replace a nutrition-balanced diet. We recommend that you consume whole, nutrient-dense foods. And just as the name suggests, supplements are meant to “supplement” your diet and training.
Now that you’ve gotten a better idea of what pre-and post-workout supplements are, it’s now up to you which supplements to get based on your body’s needs. Check out our collection of pre-and post-workout supplements here.
Keep in mind to consult with your doctor first before consuming such supplements as these may have potential side effects if you have certain health conditions.