A lot of people load up on nutrients before they get to the gym and get a great workout, but they often overlook the critical fact that you don’t get great results from great workouts unless you also get great recovery. Within 30 minutes after workouts, you need protein, fast-digesting carbs and these four supplements.
While creatine is crucial before workouts for boosting strength, taking a second dose afterward supports recovery and reduces levels of myostatin, which can increase protein synthesis. Taking it postworkout also helps replenish muscle creatine levels to maximize cell volume and insulin-like growth factor-1 levels to enhance muscle growth.
Also known as trimethylglycine, this naturally occurring alkaloid helps boost muscle protein synthesis after workouts. In addition, betaine helps burn body fat, and research also shows that it increases strength, power and muscular endurance, which translates into more intense workouts and greater gains.
This derivative of the amino acid cysteine is a precursor to the potent antioxidant glutathione. When N-acetyl cysteine is taken before a fatiguing exercise, it has been shown in clinical trials to increase force output by 15 percent.
This powerful polyphenol is derived from apples. Research demonstrates ursolic acid’s ability to increase energy expenditure, burn body fat (particularly in the abdomen) and increase muscle mass.
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