The first week back to the gym can often be the hardest. In particular, soreness from using dormant muscles is a huge complaint that many people have when they get back into the workout routine. However, if you continue to push yourself to new levels in subsequent workouts, you can continue to have soreness, and depending on your schedule, you may find that you hit a wall with your workouts. Here are a few different categories of supplements you may want to consider to address these issues.
Pre-Workout:
There are many supplements available to get the body ready for working out. In particular, supplements containing nitric oxide have been popular in recent years. Nitric oxide is purported to open up blood vessels and prepare them to work harder. Many weight lifters like the extra “pump” that the additional blood brought to the muscles gives. Check the label carefully of any supplement labeled pre-workout, as many of them contain high amounts of caffeine and can disrupt sleep if taken in the evenings. Even the non-caffinated supplements can cause sleeplessness or “the jitters,” so always ease into taking these supplements.
Intra-Workout:
The most effective intra-workout supplement drinks generally contain branched chain amino acids (BCAAs) and electrolytes. BCAAs aid with muscle recovery and endurance during the workout. Electrolytes keep your body hydrated and your muscles contracting properly during your workout. Try to find a workout drink with both BCAAs and electrolytes combined for maximum results. Of course, drinking water is also important during your workouts as well.
Post-Workout
A post-workout “recovery drink” has gained popularity in the past few years as well, thanks to a number of workout routines that tout their importance. I can testify to their effectiveness from personal experiences of missing one after a workout. While there are many options for this as well, the most effective drinks will be any that has a 4:1 carbohydrate to protein ratio. Studies have shown this combination is the most effective mix for rehyrdration of the body after a hard sweat session. Interestingly, chocolate milk’s carb to protein ratio is in line with this, and has been used by some as their recovery drink. People on low-carb diets may shutter at a drink with such a “high” carb ratio, but they are carbs well consumed. Additionally, people who have a goal to gain muscle mass often include a creatine supplement to their post-workout routine. Creatine will increase muscle mass by helping the muscles retain more water, giving a more bulk and firmness to them more quickly.
Between Workouts
Protein powders are a great way to add additional protein to your diet. It is suggested that for those trying to build serious muscle mass to consume one to two grams of protein for every pound of lean muscle mass you currently have. For this reason, protein powder is popular with weight lifters, but it is also helpful even for those trying simply to firm up. Protein powders come in many different varieties and flavors, and come in three main categories–soy, whey, and casein. You will likely need to compare the labels of your various choices to help you decide what best fits your goals and personal physiology.
Make Your Supplements Count
When taking supplements, make sure to follow the dosage instructions, both for the timing and the amount. Take note of any interactions that may occur with medications you are taking or other conditions you have. Don’t feel like you have to begin taking a supplement for every phase of working out. Depending on your goals and struggles, one or two may be all that you need to get you to where you want to be.
