Close Ad ×

Muscle & Fitness logo Muscle & Fitness

  • Workouts

    Workouts

    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
    Find Exercises Targeting…
    • Abs and Core Exercises
    • Arm Exercises
    • Back Exercises
    • Chest Exercises
    • Leg Exercises
    • Shoulder Exercises
  • Nutrition

    Nutrition

    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
    25 keto red meat 919914618
    Healthy Eating

    Here’s How to Choose the Best Beef on the Market

    Kevin Curry Turkey and Shrimp Paella recipe
    Healthy Eating

    'The Fit Cook Kevin Curry shares His Bootstrap Turkey and Shrimp Paella ...

    Person holding out vine ripe tomatoes from a farmers market along with other produce
    Healthy Eating

    How to Spring Clean Your Lifestyle and Reinvigorate Your Health

    Dwayne The Rock Johnson having a ZOA drink after a workout
    Healthy Eating

    Dwayne Johnson Explains How He Turned 7 Bucks Into ZOA+

  • Athletes & Celebrities

    Athletes & Celebrities

    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
    Strongman Eddie Hall addressing questions from the press
    Interviews

    Swimming has Helped Eddie Hall Stay Laps Ahead of His Competition

    Female bodybuilder Lacey Pruitt on Femme Flex Friday
    Interviews

    iFBB Pro Lacey Pruitt Is a Three-time Cancer survivor

    Dr. Trina Clayeux organizing her schedule on a whiteboard
    Pro Tips

    This Expert Explains the Link Between Physical and Mental Health

    Autumn Cleavland on the Fit Rockstar Show
    Interviews

    Autumn Cleveland Shares How She Became Confident in Her Body

  • Features

    Features

    • Active Lifestyle
    • Gear
    • News
    • Opinion
    Reebok Nano 6000 sneaker
    Gear

    Why Reebok's New Nano 6000 Looks Great on the Streets and Flexes in the ...

    Physically fit father running a track while pushing a stroller
    Gear

    For Father’s Day, Give Dad the Gift of Gear

    Apple WatchOS 9
    Gear

    The Apple Watch is Looking to Outrun Other Fitness Trackers With its Lat...

    Adidas Pro 3 running sneakers
    Gear

    Why the New Adidas Pro 3 Could Lead the Need For Speed

  • Flex

    Flex

    • Olympia
    • Athletes
    • Nutrition
    • Training
    • Videos
    Fit Rockstar Jm Manion
    News

    J.M. Manion Talks Bodybuilding on 'Fit Rockstar Show'

    Amie Mock and Carrie Hughes Femme Flex Friday
    News

    Amie Mock and Carrie Hughes Share Their Roads to Become IFBB Pros

    Calum Von Moger
    News

    Calum Von Moger and Tears For The Brotherhood

    Michiko Nishiwaki in her various career roles
    Flexonline

    Michiko Nishiwaki: The First Japanese Female Bodybuilding Champion

  • Hers

    Hers

    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
    Jennifer Jacobs Performing a 20-min full body resistance band workout
    Hers Workouts

    Regarding Your Health, It's OK (and Necessary) to Prioritize You

    Female Vitality Stack 04
    Hers Supplements

    REVIEW: Inno Supps Inno Drive - Female Vitality Stack

    ONE MMA Fighter Angela Lee walking down the ring holding her atomweight championship belt
    Hers Athletes & Celebrities

    Angela Lee Uses Her ‘Unstoppable’ Mindset to Conquer MMA and Motherhood...

    WWE Women's Tag Team Champs Boss and Glow Sasha Banks and Naomi holding their championship belts
    Hers Athletes & Celebrities

    How WWE Tag Champs Sasha Banks and Naomi Inspire Each Other To Be Better...

  • Muscle&Fitness+

    Muscle&Fitness+

  • Olympia

    Olympia

    • Olympia
    • Buy Tickets
    The 2021 Mr. Olympia bodybuilders
    News

    2021 Olympia Saturday Night Recap: It Was a Ramy Repeat

    2021 Mr. Olympia Top 3 winners Brandon Curry, Big Ramy, Hadi Choopin
    News

    BIG RAMY WINS THE 2021 OLYMPIA!

    Female bodybuilder and 2021 Olympia Winner Whitney Jones
    News

    2021 Olympia Friday Night Recap: Shaw Repeats, Jones Reclaims Olympia Ti...

    Big Ramy Wins the 2020 Olympia
    IFBB

    Big Ramy Wins the 2020 Olympia!

Subscribe to YouTube Subscribe to the Newsletter Terms of Use Privacy Policy Cookie Policy Accessibility Statement Manage Cookies
  • Workouts
    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
  • Nutrition
    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
  • Athletes & Celebrities
    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
  • Features
    • Active Lifestyle
    • Gear
    • News
    • Opinion
  • Flex
    • Olympia
    • Athletes
    • Nutrition
    • Training
    • Videos
  • Hers
    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
  • Muscle&Fitness+
  • Olympia
    • Olympia
    • Buy Tickets
  • Resources & Highlights
    • Topics
    • Videos
    • Podcasts
    • Contact
    • Terms of Use
    • Privacy Policy
    • Cookie Policy
    • Accessibility Statement
    • Manage Cookies

Stay Connected

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...
Facebook Twitter Youtube Pinterest
Open menu button
Open search bar button
×

Search M&F

Featured Articles
Lean Muscle
Healthy Eating

28-Days-to-Lean Meal Plan

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Read article
Kate Upton Attends the 2016 Vanity Fair Oscar Party
Women

The 20 Hottest Female Celebrities

Talented stars, killer physiques.

Read article
Bench press record holder Bill Gillespie breaking the world record at age 62
Pro Tips

The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press

At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.

Read article
The 50 Best Female Fitness Influencers on Instagram
Girls

The 50 Best Fitness Influencers on Instagram

Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Read article
Build Muscle

6 Most Important Post-Workout Nutrients

Fuel your body properly to recover and promote muscle growth.

by M&F Editors
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
Bodybuilder Supp rotator
View Gallery

6 Most Important Post-Workout Nutrients

Close gallery popup button
1 OF 7

1 of 7

Bodybuilder Supp rotator

Essential Nutrients

At the end of every workout, the muscle fibers you’ve trained are in a state of disarray. They’re literally torn up from the torture you subjected them to in the gym. Their levels of glycogen (the storage form of carbs) have been depleted, and they’re quickly breaking down the protein they’re made of.SEE ALSO: The 11 Best Supplements for MassThe good news is they’re also primed to take up whatever nutrients you throw at them and turn this state of disarray into an anabolic state of recovery and muscle growth. You’d better hurry, though. Research suggests there’s a 45-minute window after workouts when muscles will take in higher amounts of nutrients. Miss this opportunity, and recovery and muscle growth will be compromised.After workouts, down these six ingredients ASAP.

2 of 7

Whey Protein

Whey Protein

That short post-workout window doesn’t refer to when you consume nutrients; it refers to when those nutrients get to your muscles. The only protein fast enough for the job is whey. That’s one reason it’s always good to finish with a whey shake.

3 of 7

Casein protein shake

Casein

Research shows that while whey spikes muscle protein synthesis, adding casein keeps it going for longer and further enhances muscle growth. A good option is to look for a protein powder that already combines whey and casein.

4 of 7

BCAAs_rotator

BCAAs

Branched-chain amino acids (BCAAs)—leucine, isoleucine, and valine—are the most critical aminos for muscle growth. Studies now point to leucine as being the master switch that starts the process of protein synthesis.

5 of 7

Loaf of bread carbs

Fast-Digesting Carbs

You’ll need a quick shot of carbs to get to your muscles. Slower-digesting carbs like fruit or oatmeal won’t reach them within this short window to replenish glycogen levels for adequate energy during the next workout.

6 of 7

supplement drink

Creatine

You need to keep creatine levels high inside muscle cells for optimal strength and energy. After workouts is the best time to maximize creatine uptake, especially when it gets a boost from carbs.

7 of 7

man taking supplements at gym

Beta-Alanine

This amino acid is now known to be critical for maintaining muscle strength and endurance. Studies suggest that it further aids creatine’s benefits, including muscle growth. at the end of every workout, the muscle fibers you’ve trained are in a state of disarray. They’re literally torn up from the torture you subjected them to in the gym. Their levels of glycogen (the storage form of carbs) have been depleted, and they’re quickly breaking down the protein they’re made of. The good news is they’re also primed to take up whatever nutrients you throw at them and turn this state of disarray into an anabolic state of recovery and muscle growth. You’d better hurry, though. Research suggests there’s a 45-minute window after workouts when muscles will take in higher amounts of nutrients. Miss this opportunity, and recovery and muscle growth will be compromised. After workouts, down these six ingredients ASAP.

Back to intro

Essential Nutrients

At the end of every workout, the muscle fibers you’ve trained are in a state of disarray. They’re literally torn up from the torture you subjected them to in the gym. Their levels of glycogen (the storage form of carbs) have been depleted, and they’re quickly breaking down the protein they’re made of.

SEE ALSO: The 11 Best Supplements for Mass

The good news is they’re also primed to take up whatever nutrients you throw at them and turn this state of disarray into an anabolic state of recovery and muscle growth. You’d better hurry, though. Research suggests there’s a 45-minute window after workouts when muscles will take in higher amounts of nutrients. Miss this opportunity, and recovery and muscle growth will be compromised.

After workouts, down these six ingredients ASAP.

Whey Protein

That short post-workout window doesn’t refer to when you consume nutrients; it refers to when those nutrients get to your muscles. The only protein fast enough for the job is whey. That’s one reason it’s always good to finish with a whey shake.

Casein

Research shows that while whey spikes muscle protein synthesis, adding casein keeps it going for longer and further enhances muscle growth. A good option is to look for a protein powder that already combines whey and casein.

BCAAs

Branched-chain amino acids (BCAAs)—leucine, isoleucine, and valine—are the most critical aminos for muscle growth. Studies now point to leucine as being the master switch that starts the process of protein synthesis.

Fast-Digesting Carbs

You’ll need a quick shot of carbs to get to your muscles. Slower-digesting carbs like fruit or oatmeal won’t reach them within this short window to replenish glycogen levels for adequate energy during the next workout.

Creatine

You need to keep creatine levels high inside muscle cells for optimal strength and energy. After workouts is the best time to maximize creatine uptake, especially when it gets a boost from carbs.

Beta-Alanine

This amino acid is now known to be critical for maintaining muscle strength and endurance. Studies suggest that it further aids creatine’s benefits, including muscle growth. at the end of every workout, the muscle fibers you’ve trained are in a state of disarray. They’re literally torn up from the torture you subjected them to in the gym. Their levels of glycogen (the storage form of carbs) have been depleted, and they’re quickly breaking down the protein they’re made of. The good news is they’re also primed to take up whatever nutrients you throw at them and turn this state of disarray into an anabolic state of recovery and muscle growth. You’d better hurry, though. Research suggests there’s a 45-minute window after workouts when muscles will take in higher amounts of nutrients. Miss this opportunity, and recovery and muscle growth will be compromised. After workouts, down these six ingredients ASAP.

Topics:
  • Build Muscle
  • Diet
  • Protein
Author picture
Written by M&F Editors
Also by M&F Editors
Bodybuilder Cedric McMillan passes away
News

The Bodybuilding Community Pays Tribute to Cedric McMillan

Arnold Shwazenegar in front of a crowded Olympia event
News

The Best Arnold Classic Champions of All Time

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...

Follow us

Facebook Twitter Youtube Pinterest

More news

Fitness professional Simeon Panda holding a bottle of T-Drive by Inno Supps
Build Muscle

T Up With T-Drive: Amplify Testosterone and Virility

Why this T-booster by Inno Supps is head and shoulders above the rest.

Read article
Roger Snipes using pre-workout outside
Build Muscle

How Most Pre-Workouts Are Failing You and How to Protect Yourself

Find out how a quality pre-workout can benefit you more than others.

Read article
Protein powder and BCAAs powder in a scooper being poured into a protein shaker bottle
Build Muscle

DIET DILEMMA: Do I Really Need to Take BCAAs?

Supplementing with branched-chains can help you get bigger and leaner — here’s how to use them properly.

Read article
All Build Muscle
  1. Home
  2. /
  3. Supplements
  4. /
  5. Build Muscle
  6. /
  7. 6 Most Important Post-Workout Nutrients
Muscle & Fitness logo
  • Workouts
  • Nutrition
  • Athletes & Celebrities
  • Features
  • Recipes
  • Topics
  • Videos
  • Exercise Videos
  • Podcasts
  • RSS Feed
  • Muscle&Fitness +
  • Buy Olympia Tickets
  • Archives
  • Sitemap
Facebook Twitter Youtube Pinterest

Newsletter Signup

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...

Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network

Contact Us Terms of Use Privacy Policy Cookie Policy Manage Cookies Accessibility Statement

JW Media, LLC

Copyright 2022 JW Media, LLC, parent company of Muscle & Fitness. All rights reserved.