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Pre-load, re-load and recover: 4 supplements to power up your workouts Pre-load, re-load and recover: 4 supplements to power up your workouts
What you eat and drink before, during and after your workout matters! No matter what time of day you exercise, the key is to... Pre-load, re-load and recover: 4 supplements to power up your workouts

What you eat and drink before, during and after your workout matters!

No matter what time of day you exercise, the key is to back up your training with the right nutrition from meals and supplements to help your muscles recover and replenish spent energy stores.

For the best results, it’s important to eat before and within 30 to 60 minutes after exercise, when muscles are most receptive.

During this period, an increase in enzyme activity makes the body more efficient at storing glucose for energy and building protein in fatigued muscles.

Use these supplements to prepare muscles, reload depleted energy and boost recovery.

#1. EAAs and BCAAs

The branched-chain amino acids (BCAAs) leucine, isoleucine and valine and essential amino acids (EAAs), including alanine, aspartate, glutamine, isoleucine, leucine and valine, play important roles in protein and energy production.

Consuming EAAs and BCAAs before and during workouts can spare and preserve muscle and glycogen stores.

Another great benefit is that supplementing with EAAs and BCAAs can reduce central nervous system fatigue through its effect on serotonin.

READ MORE | Amino acids: The loss-limiting factor

#2. Whey protein

Whey protein has a pronounced impact on recovery when taken after training because of its high biological value (greater than 100) – how fast your body digests and absorbs it.

A post-workout shake shifts the initial catabolic response caused by exercise that breaks down muscle tissue into an anabolic muscle-building one.

Whey also contains numerous beneficial compounds, including growth factors and BCAAs.

READ MORE | Whey your options: Your guide to buying the best whey for your goals

#3. Vitargo

Vitargo is a high molecular weight carbohydrate supplement that is extremely effective in aiding glycogen restoration and cell hydration.

It passes through the stomach quickly, which acts as a pump to pull water and nutrients, including amino acids along into the cells.

This complex carbohydrate is highly effective at restoring energy levels when compared to the common simple carbohydrate combination of dextrose and maltodextrin.

READ MORE | Performance fuelling: Uncovering the highest octane energy source for athletes

#4. Creatine

This research-proven compound is one of the best and safest ergogenic aids on the market.

Creatine’s many benefits include faster, more efficient ATP (the muscle power-generating molecule) restoration post-workout and between sets.

It also aids cellular hydration by drawing water into cells and protects tissue against damage from free radicals.

READ MORE | Study shows creatine fuels and protects muscle

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