The
human body is an
organic machine and as such, it is subject to wear and tear. Even throughout a
normal day our bodies experiences minor damages that need to be repaired, in
the form of resting and eating. When we exercise, the amount of damage is
higher and therefore greater care is required in order for it to get repaired
properly. It is because of this that post-workout supplements have been
increasingly popular and routine in workout regimens.
اضافة اعلان
What is the purpose of post-workout supplements?
Exercise taxes the body and requires many resources. This is especially
true for high-intensity workouts. Our body needs to consume a few main
resources in order to exercise and recover properly: carbohydrates, proteins,
and fluids and electrolytes.
The main fuel
source for the body comes in the form of sugar, particularly glucose. Glucose
is derived from more complex sugars known as
carbohydrates (carbs). The glucose
in our body is available in two forms, free and reserved. The free form of
glucose is readily available in the bloodstream, supplying the muscles with
energy on demand. However, once the demand of sugar increases (e.g., due to
exercise), the body will begin to dip into its reserves, which come in the form
of glycogen. Glycogen is glucose that has been converted into a compound to be
easily stored in skeletal muscles and the liver. For the average person who
does not exercise regularly, the risk of running low on glycogen is relatively
low, provided there is adequate diet. However, in the case of those who
exercise regularly, the glucose in the body needs to be supplemented by means
of carbs.
Carbs are
available in many food items including bread and rice, but some may find it
difficult to incorporate them in their diet or prefer to measure out their
carbohydrate consumption more accurately. This is where post-workout
supplements can come in handy.
By now, it is
fairly common knowledge that protein is important for muscles. Proteins are
made up of building blocks known as amino acids, which are used to build or
maintain muscle mass. During exercise, especially during weightlifting, the
muscles in the body undergo relatively minor damage. In order to repair these
damages, enough amino acids need to exist in the body; for those looking to
increase muscle mass, adequate intake of protein is especially important.
Humans use 21
different amino acids, the majority of which can be produced in the body.
However, there are nine types of amino acids that are needed by the body and
can only be acquired through diet. These are known as essential amino acids.
If you are
looking to gain muscle mass, you should increase your protein intake to roughly
1.2-1.7 g of protein per kilogram of body weight per day. Foods that contain
protein include animal products such as beef, poultry, and eggs, as well as
plant-based products such as nuts and seeds. The amount needed in order to get
the recommended amount of protein can be difficult to obtain, and protein
supplements can help compensate for this. This is especially true for people
who prefer plant-based products, since many of the products lack adequate
essential amino acids.
The resources lost can be regained mostly by a normal and balanced diet. However, it is important to ensure that you are receiving adequate amounts, which means you need to pay attention to your diet.
As you exercise,
especially intensely, you will begin to sweat. This, along with urination and
breathing, results in significant water loss throughout the day. Without
replenishing the lost fluids by means of water consumption, dehydration may
occur.
More concerning
than dehydration is the high potential of electrolyte imbalance.
Electrolytes are salts needed in the body and found in food and drink. They include sodium,
potassium, magnesium, and calcium. The body strictly regulates these
electrolytes to be within a certain range; any imbalance can have potentially
fatal consequences.
An electrolyte
such as calcium serves many functions, one of which is fundamental to bone
health. Similar to muscle damage, bones experience minor cracks that need to be
repaired in order to prevent fractures. Post-workout supplements can replace
electrolytes that were lost during exercise.
What are
post-workout supplements?
A post-workout recovery regimen does not necessarily have to be powders
that are mixed. The resources lost can be regained mostly by a normal and
balanced diet. However, it is important to ensure that you are receiving
adequate amounts, which means you need to pay attention to your diet.
Carbs can come in
many forms. It is best to avoid processed foods, since they contain high
amounts of sugar without much nutritional value. Foods such as bread, rice,
fruits, and vegetables are a better source of carbohydrates.
Depending on your
level of activity, you will need to ensure sufficient intake of carbs. For
low-intensity exercises such as walking, yoga, or tai chi, 3-5 g of carbs per
kilogram of body weight per day are recommended. For moderate-intensity
exercises such as an hour or more of walking, jogging, swimming, or bicycling,
5-7 g of carbs per kilogram of body weight per day are recommended. Lastly,
strenuous physical activity such as most sports that involve heavy running
require 6-12 g of carbs per kilogram of body weight per day.
Post-workout
protein supplementation is most important, especially for those looking to
increase muscle mass. Getting protein from dietary source’s may be difficult.
More often than not, it is easier to supplement it, and doing so has the added
benefit that the amount of supplements can be measured.
There are many
options for protein supplements that are animal-based, such as casein and whey,
or plant-based, such as soy, pea, and hemp. Many protein supplements contain
branched-chain amino acids (BCAAs), which are three of the nine essential amino
acids: leucine, isoleucine, and valine. BCAAs are important to the body and
ready-mixed formulations may provide adequate protein supplementation.
Fluids and
electrolytes are relatively easy to replenish and rarely require much planning.
Water is the important form of fluids needed. Almost every brand of water comes
with varying amounts of electrolytes, mentioned on the bottle. The amount of
water per day can be calculated as a range. At the low end, multiply your
weight in kilograms by .033 and that will be the amount of water in liters per
day. Or, at the high end, your body weight in kilograms multiplied by .065 will
be the amount of water in ounces needed.
Alternatively, some
suggest that drinking water when thirsty is sufficient, so long as you are
properly hydrated. Chocolate milk has become increasingly popular as a
post-workout drink since it is a good combination of carbs, water, protein, and
electrolytes.
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