Over the last few years supplements have come and gone. However, in what seems an essential and immovable group, BioRhythm Afterglow stands head and shoulders above its competition in the post workout recovery supplement category. Although its undergone a of subtle, yet ificant, formula alterations over the years, it has been considered the best of the best for years.
Many athletes and people who train take a post-workout shake immediately after a review. for the lowest supplement. It strives to keep you at your best for your next workout. As well as glutamine and pomegranate extract to reduce muscle soreness and halt muscle catabolism.
It has no artificial coloring, no flavorings, and no additives at all. Even the capsules it comes in is made from prebiotic fiber to improve digestive comfort. Along with fermented BCAAs and glutamine, this afterglow also contains coconut water extract. This product has no artificial coloring, no artificial sweeteners, is artificial preservative free, gluten-free and non-GMO. It comes in powder form and it comes in four flavors that taste amazing making this a great way to finish off your workout routine. Check price at Amazon. The clean, focused de of Vintage Build is a nice contrast against other post-workout supplements that throw just about everything short of the kitchen sink into their supplement.
The key ingredients here are branched-chain amino acids, creatine, and L-glutamine for muscle recovery and immune function. Beyond this, the supplement is flavored and colored naturally with stevia and cherry coloring. When it comes to post-workout supplements that take a comprehensive approach as opposed to a minimalist approach, nobody does it better than Evlution Recovery Mode.
Biorhythm reviews analysis
It has everything you know you need in a post-workout supplement: branched-chain amino acids, regular amino acids, and creatine. It also has some cutting edge ingredients like beta-alanine, which can boost your muscular carnosine content, and taurine for extra energy. To boost absorption, it also includes the proprietary black pepper extract, BioPerine. Legion Recharge is a surprisingly simplistic post workout supplement. Among the active ingredients, all it delivers creatine, L-carnitine, and banaba leaf extract.
A super-simple supplement like this can be nice, but the disappointing thing about Legion Recharge is that there are a lot of unwanted extras like artificial flavoring and several different non-caloric sweeteners.
Ranking the best post-workout supplements of
Powerbuild delivers a few branched-chain amino acids, beta-alanine for muscular power, and creatine for muscular strength. Black pepper extract, to boost your absorption of the amino acids in the supplement. This post workout supplement is deed pretty much exclusively for strength athletes. Most post-workout supplements deliver their amino acids in a pure form, but Progenex Recovery, despite billing itself as a recovery supplement, is really more of a protein shake. Performance Lab is a fantastic all-around post-workout supplement thanks to the wide variety of amino acids and micronutrients for muscle recovery, like potassium, Himalayan pink salt, and pomegranate extract.
Best post-workout supplement for bodybuilders: Vintage Build. Performance Lab SPORT Post-Workout is the right tool for the job, thanks to its low caloric content and its focus on basics like creatine, beta-alanine, and electrolytes.
If your primary goal is treating or preventing muscle soreness, you want as high of a dose of BCAAs and glutamine as you can manage. If you work out to improve your peak performance, and you push yourself hard at the gym, you definitely need to be thinking about post-workout nutrition.
Since the real key to improving strength, speed, power, endurance, and muscle mass is to do hard training, then recover well afterwards, taking care of your post-workout nutrition is a no-brainer if you are looking for improvement. All of these things need should be addressed for getting your recovery optimized after a tough workout session. A post-workout supplement makes it easy to cover all of your bases after a workout: these supplements feature essential amino acids, branched chain amino acids aka BCAAsand other supplements to maximize gains, like creatine or beta alanine.
The right post-workout supplement can boost your recovery, and thus your improvement.
To evaluate all of the various post-workout supplement options currently on the market, we started with a list of the essential nutrients that are beneficial for workout recovery. We evaluated the remaining products on their dosage levels, rating highly those that delivered these critical ingredients at efficacious doses, and dropping those that had insufficient doses.
Next up, we looked at the other ingredients.
You want a post-workout shake that tastes good, but a product with too much sugar is bad news for your body. Likewise, we were also looking for products that did not have a lot of artificial colors and flavors.
Products that used afterglow sweeteners like stevia scored review and remained in consideration. From the remaining products, we analyzed the benefits of any additional ingredients beyond the basics. Products that used black pepper extract BioPerine to boost the absorption of key ingredients gained extra points, for example, as did products that had L-glutamine to boost muscle protein synthesis. Finally, we looked at the overall purity and quality of the products: anything that was bloated with fillers, binders, and stabilizers got eliminated, leaving us with our final list of the best post workout supplements of the year.
Boosting your workout recovery capabilities can afterglow you adapt to your workouts better, and it can also allow you to push yourself harder with longer, more difficult training sessions, because your recovery capabilities are augmented. There are a few key ingredients to be on the lookout for in a post workout supplement. Whether you are training strength, power, speed, or endurance is going to influence which is most important to you.
One ingredient that should be in pretty much any post workout supplement is branched chain amino acids. Branched chain amino acids are known to prevent supplement damage during exercise as well as enhance muscle recovery following exercise. The mechanism by which this happens was detailed in a scientific paper in the Journal of Nutrition by researchers in Japan 1. In it, the researchers demonstrated that post-workout muscle soreness was lower in a group of people who performed squat exercises when they were given a branched chain amino acid supplement.
Branched chain amino acids prevent muscle breakdown. Branched chain amino acids, according to the authors, prevent the breakdown of skeletal muscle during exercise, because the body is able to use the supplemental branched chain amino acids instead of the branched review amino acids that make up your supplements.
Articles tagged by supplement reviews post workouts
Leucine, one specific branched chain amino acid, also seems to boost rates of muscle protein synthesis following exercise. For these reasons, it should be obvious why you want branched chain amino acids in your post workout supplement. Creatine is key for power athletes.
If you are a power athlete engaging in sports or training that lasts for very short bursts of time less than ten seconds or sogetting some creatine in your post-workout supplement is likely to be helpful. A paper in the Journal of Strength and Conditioning Research demonstrated the effectiveness of creatine supplementation 2. In it, the authors reviewed several different papers on the use of creatine for strength increases. Both groups tend to improve, of course, after strength training, but people given a creatine supplement tend to improve more.
Beta alanine can help anaerobic power athletes. Athletes who do longer bouts of high-intensity exercise which lasts for at least 60 seconds may seek out post-workout supplements that include compounds that can boost your anaerobic power, like beta-alanine. Beta-alanine works to increase the ability of your muscles to continue working when there is a lot of acidity being generated from tough, anaerobic workouts. Beta-alanine functions as a precursor to a compound called L-carnitine, which buffers acidity during high intensity exercise. If you can buffer more acidity during exercise, you can maintain higher supplements of workout intensity for a longer time.
A review article published in reviewed the efficacy of beta-alanine review and found moderately strong evidence that it had a direct performance-enhancing effect in high-power physical exercise tasks 3. A post-workout supplement with glutamine could reduce soreness and prevent strength loss following a difficult workout. Glutamine is a non-essential amino acid, meaning that your body is capable of synthesizing it in most circumstances.
However, some afterglow has found that it can be a useful addition to a post-workout supplement for improving recovery following very tough training sessions. Unusually, glutamine first got its start in critical care medicine, where it was studied as a possible way to improve recovery from surgery and major injuries.
Soon, the potential benefits of glutamine spread to sports research. While glutamine is not as universally useful as a supplement compared to, say, creatine, it does seem to have a few niche applications that make it useful for post-workout supplements. The study split 15 men into two groups, one of which took a glutamine supplement and the other of which took a placebo supplement. Both groups performed drop jumps, then had their strength and soreness assessed multiple times over the next 96 hours. The showed that the subjects who took the glutamine supplement lost less of their muscular strength, and experienced lower levels of soreness, compared to those who took the placebo.
Thanks to thesea post-workout supplement that includes glutamine is a good idea, particularly if you do very fatiguing eccentric exercises at the gym, like squats or deadlifts.
The key components of a standard post workout supplement are pretty safe. Likewise for creatine. One of the reasons why it has become such a popular supplement in its own right is its excellent safety profile. Even long-term studies on creatine use have found no adverse effects, according to a study on long-term use of creatine in college football players 5.
When you start pushing the boundaries with muscular power boosting supplements like beta-alanine, you may start to see some adverse effects associated with higher doses in the short term. The most salient of these is flushing, a rush of blood and a feeling of warmth in your face or extremities 5.
This occurs when some people take high doses of beta alanine, but does not appear to cause any long-term problems. Branched chain amino acids are widely studied, but there is a lot of variation in the dosage that athletes are given.
Typical research protocols call for anywhere from three to 18 grams of branched chain amino acids per day. The most common dosage range is between six and nine grams per day, though larger athletes with more muscle mass may want to veer towards the high end of the dosage range.
When it comes to creatine, the optimal dosage for the first few weeks of a new supplementation routine should be high: grams per day, to boost your muscular creatine content 6. After this, you can move to a maintenance phase with a lower dose of 5 grams per day. Beta-alanine should be dosed between 2 and 6 grams per day 7. The dose should be split up into smaller pieces to be taken throughout the day if you want to avoid flushing.
Rather, the intent is to recover well after your training session so you will ultimately be stronger, faster, and more powerful in the future.