How To Choose The Right Post Workout Supplement

Everybody wants to look great and these days, it means having not just a pretty or handsome face but also having a great body to match. Getting a great body, however, takes a lot of work and you must be prepared to put up with a lot of untold sacrifices and shed a lot of blood, sweat and tears to ultimately have a body that you can be proud of and one that will be the envy of all your friends.

In order to get a ripped physique, bodybuilders do not merely rely on their intense workouts or strict diet regimens. They also get a little help from the best post workout supplements little since there are varied changes to the workouts and the pace they work at. Bodybuilding supplements are also divided in three categories, each designed for a specific bodybuilding stage – the pre-workout, the intra-workout and post-workout supplements.

Creatine monohydrate

The first and foremost supplement to consider would be creatine monohydrate. This is known to increase intracellular water levels in the muscles, which in turn promotes protein synthesis. It also boosts ATP production for increased strength and output and it also acts as a neuroprotective agent since brain cells rely heavily on ATP for membrane integrity. Among the possible side effects of creatine monohydrate includes bloating and dehydration. While it is thought to be best taken prior to starting your workouts, any time of the day is acceptable as long as it is done regularly and without fail.

BCAAs

Another recommended supplement would be branched chain amino acids or BCAAs. L-leucine which is one of the amino acids comprising BCAAs, is known to be the key player since it increases muscle protein synthesis and helps muscles recover faster as well as protects it from damage during training. Among the possible side effects it has includes fatigue and loss of motor coordination and as with creatine monohydrate, it can also be taken any time as long as it is done regularly.

Caffeine

Caffeine is another example of a key ingredient you need to look for in your supplements. It not only keeps you alert and focused during training, it also enhances carbohydrate metabolism, supports fat loss by increasing fatty acid oxidation hence improving post workout definition, increases your oxygen uptake and decreases muscular interstitial potassium levels. Known side-effects include dehydration, headache, nausea, heart palpitations and increased blood pressure levels. It is generally best taken at least 30 minutes to an hour before your workouts.

Beta-alanine

Beta-alanine supplements on the other hand, boosts athletic performance by delaying the sensation of fatigue and is also known to increase carnosine levels. It also increases the muscles’ capability to work and promotes vasodilation/pumps. There is only one known side effect and that is paraesthesia, which is also known as the beta-alanine tingles. Since its effects are not fully derived until carnosine levels are fully elevated, it is best taken out of pre-workout.

Citrulline Malate

And last but not the least, there’s citrulline malate which increases nitric oxide production, which regulates blood flow and vasodilation. It also enhances the utilization of essential amino acids during exercise and eliminates endotoxins. A side effect is usually a case of stomach discomfort and is ideally taken at least 15-30 minutes before training for maximum effect although it can also be taken after.