What to do post workout: Part 2:
In the second part of what to do post workout I want to give an overview of range supplements which I have found beneficial for my clients, I would normally pick only a few of these depending on a client’s BioSignature e.g. Signs of insulin resistance or a stressed and wired individual.
Here’s my top pick:
Carnitine
One of my favourite supplements; not just for post workout but also it improves brain function and fat loss. Post workout it has been found to Increase the number of androgen receptor sites and may help improve testosterone levels post exercise (1).
This means that testosterone can do its muscle building job for you after you finish your resistance training session.
Vitamin C
The positive health benefits of Vitamin C supplementation are well documented. However its
Vitamin C’s effect on decreasing cortisol and an increasing the active form of testosterone after exercise which is of most benefit to you during your recovery phase. The better your cortisol/testosterone ratio after exercise the faster your recovery and an accompanying body composition change.
R form alpha lipoic acid
As an anti-oxidant it attacks free radicals that cause cell damage and impact our health, this is beneficial after exercise where free radicals are elevated, and also alpha lipoic acid reduces blood sugar and increases glycogen storage which accelerates recovery (2).
Phosphatidylserine
Phophatidylserine has been shown to reduce the rise of cortisol post exercise; this shifts you into a more anabolic state which is beneficial in achieving lean mass gains, PS also helps with brain function which is an important part of making physical changes.
In a recent study PS showed: “PS supplementation promotes a desired hormonal status for athletes by blunting increases in cortisol levels” (3).
Essential amino acids
The evidence points clearly to an increase protein synthesis post exercise when supplementing with EAA, this is an essential step in process of recovery to make gains from a given workout (4).
This shift towards increased protein synthesis and anabolism (muscle build up) is exactly what is needed to make the most of your training efforts.
Magnesium
A wonderful mineral with so many benefits to our health, magnesium is the most common mineral deficiency so if you’re exercising invest is some magnesium. Magnesium as two benefits post exercise; a calming mineral to the central nervous system and mediating blood glucose, taking magnesium after exercise can reduce cortisol and aid in glycogen replenishing (5).
Taurine
Exercise should be an important component of our everyday life; however the stress from intensive exercise needs to be offset. Taking taurine decreases the oxidative stress after intense exercise and also improves glucose metabolism aiding glycogen storage (6) enabling you to recover quicker.
Before starting any supplement protocol it is advisable that you consult with a Medical professional, if you require further guidance or want to purchase any of these products then you can contact me via this site and start making the most of your efforts in the gym!
(1) Androgenic responses to resistance exercise: effects of feeding and L-carnitine.
Med Sci Sports Exerc. 2006 Jul;38(7):1288-96. Erratum in: Med Sci Sports Exerc. 2006 Oct;38(10):1861.
(2) α-Lipoic acid increases insulin sensitivity by activating AMPK in skeletal muscle
Biochemical and Biophysical Research Communications, Volume 332, Issue 3, 8 July 2005, Pages 885-
(3) The effects of phosphatidylserine on endocrine response to moderate intensity exercise.
The University of Mississippi, 215 Turner, University, MS 38655, USA.
(4) Exercise, Amino Acids and Aging in the Control of Human Muscle Protein Synthesis.
Department of Nutrition & Metabolism, 2Division of Rehabilitation Sciences, and the 3Sealy Center on Aging, University of Texas Medical Branch, Galveston, Texas, U.S.A.
(5) On the significance of magnesium in extreme physical stress.
Institute of Clinical Chemistry and Pathobiochemistry, University Medical School, Justus-Liebig-University, Giessen, Germany.
(6) Taurine and glucose metabolism: a review.
Nutr Hosp. 2010 Nov-Dec;25(6):910-9.
