Post-workout supplement

Once you’ve decided to add a post-workout supplement to your diet, it can be tempting to buy the cheapest protein powder you can find and be done with it. But if you want to support your body with optimum nutrition, it’s worth finding the best postworkout supplements for your goals. We’ve highlighted key ingredients that support postworkout recovery to point you in the right direction.

1 L-glutamine

L-glutamine is one of the most abundant essential amino acids in your body. It aids in muscle protein synthesis, allowing you to get the most from your protein intake. It may also help stimulate the release of natural growth hormones while staving off muscle soreness. L-glutamine can also provide a healthy boost for your immune system while reducing fatigue and supporting intense training.

2

Of all the BCAAS, leucine may be the most anabolic, operating primarily through the MTOR (mammalian target of rapamycin) pathways. MTOR pathways signal cell growth and proliferation, which is beneficial for bodybuilding and other activities where increasing muscle mass is the goal. In addition, leucine supplements may help increase muscle protein synthesis, stabilise your blood sugar, and decrease protein degradation.

3 Whey protein

Whey protein isolate is rich in BCAAS, which support healthy postworkout recovery. A whey protein supplement can flood your system with amino acids after your workout is complete, providing easily assimilated building blocks to help your muscles recover.

4

Creatine is a timetested post-workout supplement that can aid in the increase of fat-free mass (muscle) and strength.

You deplete the creatine stores in your muscles as you exercise, so taking this supplement after an intense training session is ideal. You’ll see different types of creatine on the market, the most common of which include creatine anhydrous and creatine monohydrate. Creatine anhydrous is a dehydrated form of creatine monohydrate, so it provides more creatine per gram of supplement.

5

“If you want to support your body with optimum nutrition, it’s worth your time to find the best post-workout supplements for your goals”

L-carnitine is a valuable chemical that protects your muscles from damage while assisting in the process of turning fat into energy. It may also help reduce muscle degradation while allowing for a quicker recovery after each training session. L-carnitine may also assist with increasing muscle mass, decreasing body fat, and reducing mental fatigue.

6

Electrolytes such as potassium are electrically charged minerals that help your body with work, such as muscle contraction and nerve signalling. Extended periods of high-intensity exercise lead to a loss of hydration and electrolytes in the body. Taking electrolytes after your workout can help support your body’s vital functions and enhance post-workout recovery. Many electrolyte blends also include vitamin C, and while vitamin C isn’t an electrolyte, it may also help reduce muscle soreness.

the body can’t produce essential amino acids – they must be obtained through supplements or diet. Branched-chain amino acids (Bcaas), are particularly important for muscle growth and recovery.

Protein supplements come in various forms, each with unique characteristics and advantages. Understanding these types can help you choose the one that aligns with your fitness goals and dietary preferences.

in recent years, there has been a notable shift in the Way People approach nutrition and fitness, with an increasing number of individuals adopting plant-protein diets and incorporating plant protein fitness supplements into their routines. This burgeoning trend is not only driven by a desire for a healthier lifestyle, but also by environmental concerns and ethical considerations.

Contrary to the misconception that plant proteins are inferior for building muscle, recent studies have shown that they can be just as effective as animal-derived proteins. Plant-based protein sources, including legumes, nuts, seeds, and grains, provide a diverse array of amino acids necessary for muscle synthesis. Fitness enthusiasts and athletes are increasingly turning to plant-protein supplements as a convenient and effective way to support muscle growth and recovery without the potential drawbacks of animalbased proteins.

What do you say when people complain that it’s impossible to meet their protein needs by eating only plant protein?

NM: The main concern around plant protein is usually around meeting essential amino acid needs or eating “complete proteins”. The term “complete protein” refers to the concept that some protein sources have an amino acid ratio very similar to that found in the human body. This means these foods contain all nine essential amino acids. As a result, plant proteins are often labelled “incomplete protein”.

The idea that you need to pair certain plant proteins to achieve “complete proteins” is an outdated notion as we now know that all plant foods contain all of the essential amino acids, but in varying amounts. There’s no need to pair foods as the body digests all protein and breaks it down into amino acids, which are fed into a store or “pool” of amino acids. It’s important to eat a variety of plant foods to constantly feed this pool of amino acids, allowing the body to utilise different amino acids as needed. This happens every day as you include plant protein in your meals and does not mean you have to consume certain combinations in one meal.

With that being said, it’s interesting to note that animal products and soybeans have an amino acid ratio close to those of human tissue, while other plant foods such as beans, nuts, grains, etc., sometimes have a lower percentage of certain essential amino acids.

Some plant proteins are lower in the amino acid lysine. Lysine plays an important role in human health, specifically protein synthesis and collagen production. It’s advisable to include sources high in lysine as part of a balanced vegan diet. It’s quite easy, though. Beans, lentils, soy products, mock meat and peanuts are good sources of lysine. This emphasises the importance of including a variety of plant proteins in your diet.

GQ: What are some of the richest sources of plantbased proteins?

NM: Soy beans and soy products like tofu (10–20g per serving) Mock meats and meat alternatives like seitan and tempeh (15–23g per serving)

Protein powders (18–23g per serving)

Legumes in general (~7g per serving)

GQ: can you highlight some of the nutritional benefits associated with consuming plant proteins?

NM: Plant proteins include legumes, some ground nuts, soy products, mock meat and meat alternatives and protein powders. These foods are lower in saturated fat compared to animal proteins. Saturated fat is a known contributor to cardiovascular disease and promoter of inflammatory pathways that can put you at risk for developing diseases of lifestyle. Plant proteins are also higher in fibre, which keeps your gut healthy and therefore supports a healthy immune system. Fibre also helps you feel