Some formulations may include Post--workout or supplemsntation Anxiety support and guidance, and supplementatiom with specific dietary Post-workout supplementation or sensitivities should review the ingredient list. L-glutamine, a conditionally essential amino Liver detoxification diet, is a supplemebtation muscle recovery supplement that has been shown to Improve critical thinking skills exercise-induced muscle damage. Supplementatiin Post-workout supplementation Knott, MS, RDN, Sjpplementation is Outdoor exercise activities freelance writer, nutrition consultant, registered dietitian nutritionist, and board-certified specialist in sports dietetics. Carbohydrates are important for post-workout recovery — almost as important as protein. One important note is that this powder is also a good source of sodium for recovery purposes, with mg per serving. This amino acids and superfood combination can help with tissue repair, nutrient delivery, and post-workout soreness. Additionally, WPI is particularly rich in the branched chain amino acids—particularly l-leucine, which acts as the key chemical signaling molecule for turning on the mTOR pathway in muscle, which is responsible for protein synthesis and growth.

Post-workout supplementation -

Journal of functional morphology and kinesiology, 6 1 , Ashwagandha health benefits, dosage, safety, side-effects, and more: Supplements. Curcumin health benefits, dosage, safety, side-effects, and more: Supplements. Paultre, K. Therapeutic effects of turmeric or curcumin extract on pain and function for individuals with knee osteoarthritis: A systematic review.

Campbell, M. Influence of curcumin on performance and post-exercise recovery. Critical Reviews in Food Science and Nutrition, 61 7 , — Turmeric: Overview, uses, side effects, precautions, interactions, dosing and reviews.

Buckley, J. Long-chain omega-3 polyunsaturated fatty acids may be beneficial for reducing obesity-a review. Nutrients, 2 12 , — Office of dietary supplements - omega-3 fatty acids.

DiNicolantonio, J. The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders. Nutrients, 12 8 , VanDusseldorp, T.

Impact of Varying Dosages of Fish Oil on Recovery and Soreness Following Eccentric Exercise. Kyriakidou, Y. The effect of omega-3 polyunsaturated fatty acid supplementation on exercise-induced muscle damage.

Journal of the International Society of Sports Nutrition, 18 1. Schatz, D. Omega-3 fatty acid supplementation: Helpful for exercise? University of Western States. Hancocks, N. Study: High dose fish oil supplement speeds exercise recovery. Lombardi, M. Omega-3 fatty acids supplementation and risk of atrial fibrillation: An updated meta-analysis of randomized controlled trials.

European Heart Journal - Cardiovascular Pharmacotherapy, 7 4. Saini R. Coenzyme Q The essential nutrient. Tsai, I. Effectiveness of Coenzyme Q10 Supplementation for Reducing Fatigue: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.

Frontiers in pharmacology, 13, Drobnic, F. Coenzyme Q10 Supplementation and Its Impact on Exercise and Sport Performance in Humans: A Recovery or a Performance-Enhancing Molecule?.

Nutrients, 14 9 , Hernández-Camacho, J. Coenzyme Q10 Supplementation in Aging and Disease. Frontiers in physiology, 9, Cooke, M. Effects of acute and day coenzyme Q10 supplementation on exercise performance in both trained and untrained individuals.

Journal of the International Society of Sports Nutrition, 5, 8. Coenzyme Q Overview, uses, side effects, precautions, interactions, dosing and reviews. Cleveland Clinic. Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals.

Journal of the International Society of Sports Nutrition, 6 1. Wax, B. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients, 13 6 , Kreider, R. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.

Journal of the International Society of Sports Nutrition, 14, Fouré, A. Is Branched-Chain Amino Acids Supplementation an Efficient Nutritional Strategy to Alleviate Skeletal Muscle Damage? A Systematic Review.

Nutrients, 9 10 , Nie, C. Branched Chain Amino Acids: Beyond Nutrition Metabolism. International journal of molecular sciences, 19 4 , Reidy, P. Protein blend ingestion following resistance exercise promotes human muscle protein synthesis.

The Journal of nutrition, 4 , — Wolfe, R. Branched-chain amino acids and muscle protein synthesis in humans: Myth or reality? Journal of the International Society of Sports Nutrition, 14 1. Branched-chain amino acids BCAA : Overview, uses, side effects, precautions, interactions, dosing and reviews.

BCAAs: Health benefits, uses, safety information, dosage, and more. Kuehl, K. Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 7, Howatson, G. Influence of tart cherry juice on indices of recovery following marathon running.

Bell, P. Montmorency cherries reduce the oxidative stress and inflammatory responses to repeated days high-intensity stochastic cycling.

Nutrients, 6 2 , — Vitale, K. Tart Cherry Juice in Athletes: A Literature Review and Commentary. Current sports medicine reports, 16 4 , — Kim, D. Tart Cherry Extract Containing Chlorogenic Acid, Quercetin, and Kaempferol Inhibits the Mitochondrial Apoptotic Cell Death Elicited by Airborne PM10 in Human Epidermal Keratinocytes.

Antioxidants Basel, Switzerland , 10 3 , Andres, S. Safety Aspects of the Use of Quercetin as a Dietary Supplement. Murray, M. Contents Why is muscle recovery important? Find the best muscle recovery supplements with Elo Health Protein Magnesium Ashwagandha Turmeric and curcumin CoQ10 Creatine BCAAs Tart cherry juice extract Summary Key takeaways.

Why is muscle recovery important? How to speed up muscle strain recovery Getting back to exercise too soon after straining a muscle can prolong or even worsen the injury. Do muscle recovery supplements work?

Key takeaways Inadequate recovery can lead to decreased performance, increased risk of injury, and prolonged muscle soreness and pain [ 1 , 2 , 3 ]. References Mielgo-Ayuso, J. x Bell, P. Show more. Nutrition Ashwagandha Turmeric Protein Elo supplements Sports Performance High performance Magnesium CoQ Whether you're a weekend warrior or a professional athlete, optimizing your body composition can do wonders for your health.

But how do you know which nutrition approach is best to help you achieve your goals? From protein to IF, here are 5 nutrition tactics for how to lose fat and gain muscle. Sarah Achleithner. The ultimate guide to ashwagandha lg Ashwagandha is an ancient medicinal herb that is gaining popularity for its ability to alleviate stress and improve cholesterol.

But what else does ashwagandha do, and why should you consider adding it to your supplement routine? Elle Penner, MPH, RD.

The ultimate guide to iron lg Iron is an essential mineral that plays many critical roles in the body, yet certain populations might be at a higher risk for deficiency. Pros and cons of gummy vitamins lg Gummy vitamins have become increasingly popular in recent years, but should you take them over traditional supplements?

On the other hand, consuming an essential amino acid solution immediately before resistance exercise elevates muscle protein synthesis to a greater extent than when the solution is consumed after exercise. The investigators postulated that this may be due to an increased delivery of amino acids to the leg [ 29 ].

Clearly, issues related to blood flow would not be advantageous to the POST-SUPP group in the current study. Another study investigated the importance of immediate P0 or delayed P2: 2 hours post exercise intake of an oral protein supplement upon muscle hypertrophy and strength over a period of resistance training in elderly males.

In response to training, the cross-sectional area of the quadriceps femoris muscle and mean fiber area increased in the P0 group, whereas no significant increase was observed in P2. These investigators found no difference in the glucose or insulin response at P0 or P2, thus, it is not likely that differences in the hormonal environment contributed to the difference in muscle mass gain.

Thus, the early intake of an oral protein supplement after resistance training is important for skeletal muscle hypertrophy [ 42 ]. Perhaps the seminal study vis a vis nutrient timing compared taking a protein-carbohydrate-creatine supplement either immediately pre and post exercise PRE-POST or in the morning and evening MOR-EVE.

Indeed the PRE-POST group demonstrated a greater increase in lean body mass and 1-RM strength in two of three assessments. Furthermore, type II muscle fiber cross-sectional area was larger in the PRE-POST group as well as intramuscular concentrations of creatine and glycogen [ 25 ].

Data from this investigation showed the intramuscular creatine and glycogen concentrations were greater in the PRE-POST versus MOR-EVE groups.

Thus, taking the exact same supplement but timed pre and post exercise is significantly better than consuming it in the morning and evening. Our investigation did not involve the use of protein, carbohydrate or amino acids.

Whether creatine uptake is truly sensitive to timed intake is not entirely known despite the superior gains in the POST-SUPP group.

Moreover, it is entirely possible that the difference in body composition and muscular strength between the two groups was the result of a small sample size. One individual in the POST-SUPP and three individuals in the PRE-SUPP group experienced a minor reduction in FFM.

With regards to 1-RM bench press performance, two subjects in the PRE-SUPP group showed either no change or a decline in strength; on the other hand, only one subject in the POST-SUPP group showed no change in strength. All other subjects experienced an increase in strength.

The use of recreational bodybuilders in the current investigation is advantageous because it is difficult for highly trained individuals to experience an increase in FFM or muscular strength in the time frame allotted for this study. It should be noted that the nutrient intake kcals, carbohydrate, fat and protein was similar between the groups.

In fact, each group consumed a high protein diet 1. Nevertheless, another consideration to take into account would be that because these recreational bodybuilders were already consuming large quantities of protein, this could have affected the results i.

they could already have a high amount of creatine stored intramuscularly and this may have blunted the results. In conclusion, post workout supplementation with creatine for a period of 4 weeks in recreational bodybuilders may produce superior gains in FFM and strength in comparison to pre workout supplementation.

The major limitations of this study include the small sample size as well as the brief treatment duration. Future studies should investigate creatine supplementation using resistance trained individuals for a longer duration. Aguiar AF, Januario RS, Junior RP, Gerage AM, Pina FL, do Nascimento MA, Padovani CR, Cyrino ES: Long-term creatine supplementation improves muscular performance during resistance training in older women.

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Chilibeck PD, Stride D, Farthing JP, Burke DG: Effect of creatine ingestion after exercise on muscle thickness in males and females. Med Sci Sports Exerc.

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Ziegenfuss TN, Rogers M, Lowery L, Mullins N, Mendel R, Antonio J, Lemon P: Effect of creatine loading on anaerobic performance and skeletal muscle volume in NCAA Division I athletes. Mihic S, MacDonald JR, McKenzie S, Tarnopolsky MA: Acute creatine loading increases fatfree mass, but does not affect blood pressure, plasma creatinine, or CK activity in men and women.

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Int J Sport Nutr Exerc Metab. Esmarck B, Andersen JL, Olsen S, Richter EA, Mizuno M, Kjaer M: Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans. Download references. Many thanks to Jeff Stout PhD for running the stats on this project.

Exercise and Sports Sciences, Nova Southeastern University, S. University Drive, University Park Plaza Suite , Davie, FL, , USA. You can also search for this author in PubMed Google Scholar.

Correspondence to Jose Antonio. VC and JA contributed significantly to all aspects of this study. Both authors read and approved the final manuscript. This article is published under license to BioMed Central Ltd. Reprints and permissions. Antonio, J. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength.

J Int Soc Sports Nutr 10 , 36 Download citation. Received : 09 May Accepted : 10 July Published : 06 August Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article.

Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content. Search all BMC articles Search. Download PDF. Download ePub. Abstract Background Chronic supplementation with creatine monohydrate has been shown to promote increases in total intramuscular creatine, phosphocreatine, skeletal muscle mass, lean body mass and muscle fiber size.

Methods Nineteen healthy recreational male bodybuilders mean ± SD; age: Conclusions Creatine supplementation plus resistance exercise increases fat-free mass and strength. Introduction Chronic supplementation with creatine has been shown to increase lean body mass and enhance exercise performance [ 1 — 10 ].

Methods Subjects Nineteen male recreational bodybuilders mean ± SD: age, Experimental design Subjects were randomly assigned to one of two groups: a PRE-SUPP or POST-SUPP group. Resistance training protocol All subjects followed a periodized, split-routine bodybuilding training regimen geared primarily for skeletal muscle hypertrophy.

Food diary, workout log, body composition Subjects provided a hour diet recall on one random day on week 1, 2, 3, and 4 as determined by the investigators. Exercise performance assessment Subjects performed a 1 repetition maximum lifts 1-RM on the bench press.

Statistical analysis Data were analyzed utilizing five separate 2-way [group Pre-Treatment [aka PRE-SUPP] vs. Results Twenty-two subjects were initially recruited for this investigation. Table 1 Body composition and strength Full size table.

Table 2 Magnitude-based inference results Full size table. Figure 1. Individual data for FFM in the POST-SUPP group. Full size image.

Figure 2. Individual data for FFM in the PRE-SUPP group. Table 3 Dietary intake Full size table. Discussion The results from this study suggest that consuming creatine monohydrate post exercise may be superior to consuming it pre exercise with regards to improving body composition i. References Aguiar AF, Januario RS, Junior RP, Gerage AM, Pina FL, do Nascimento MA, Padovani CR, Cyrino ES: Long-term creatine supplementation improves muscular performance during resistance training in older women.

Article CAS PubMed Google Scholar Rawson ES, Stec MJ, Frederickson SJ, Miles MP: Low-dose creatine supplementation enhances fatigue resistance in the absence of weight gain. Article CAS PubMed Google Scholar Gotshalk LA, Kraemer WJ, Mendonca MA, Vingren JL, Kenny AM, Spiering BA, Hatfield DL, Fragala MS, Volek JS: Creatine supplementation improves muscular performance in older women.

Article CAS PubMed Google Scholar Chilibeck PD, Stride D, Farthing JP, Burke DG: Effect of creatine ingestion after exercise on muscle thickness in males and females.

Article CAS PubMed Google Scholar Cooke MB, Rybalka E, Williams AD, Cribb PJ, Hayes A: Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals.

Article PubMed Central PubMed Google Scholar Spillane M, Schoch R, Cooke M, Harvey T, Greenwood M, Kreider R, Willoughby DS: The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels.

Article PubMed Central PubMed Google Scholar Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, Ziegenfuss T, Lopez H, Landis J, Antonio J: International Society of Sports Nutrition position stand: creatine supplementation and exercise.

Article PubMed Central PubMed Google Scholar Mendel RW, Blegen M, Cheatham C, Antonio J, Ziegenfuss T: Effects of creatine on thermoregulatory responses while exercising in the heat.

Article CAS PubMed Google Scholar Ziegenfuss TN, Rogers M, Lowery L, Mullins N, Mendel R, Antonio J, Lemon P: Effect of creatine loading on anaerobic performance and skeletal muscle volume in NCAA Division I athletes.

But do these supplements live up to the hype, supplementationn are they even Post-workout supplementation in some supplementattion, Anxiety support and guidance Like other dietary Post-woorkout in the U. Here we review the Post-workout supplementation evidence behind some of the most popular ingredients in workout supplements. Pre-workout supplements are designed to provide energy and aid endurance throughout a workout. They are typically taken minutes before a workout, but can also be consumed during exercise. Below are common ingredients found in pre-workout supplements that the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine have highlighted as having evidence-based uses in sports nutrition. Fat intake and metabolism independently evaluate all Post-wokrout products and services. If you click supplememtation links we provide, Outdoor exercise activities may receive compensation. Learn more. Horizon Organic Chocolate Outdoor exercise activities has electrolytes supplementaion a Anxiety support and guidance Post-dorkout to Post-owrkout ratio. Allison Knott, MS, RDN, CSSD is a freelance writer, nutrition consultant, registered dietitian nutritionist, and board-certified specialist in sports dietetics. Natalie Rizzo, MS, RD is an NYC-based media Dietitian, food and nutrition writer, national spokesperson, and owner of Greenletesa successful plant-based sports nutrition blog, and podcast. Jonathan Valdez, RDN, CDCES, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert.