Wednesday, August 10, 2016

Bodybuilding Post Workout Natural Supplements




After best long workouts your muscle will be tired and loses its proteins due to the pump. That's Why you feel the muscles are in good shape at gym and when you come back home you may see the muscles size will be less smaller than what you saw at the gym. Its because of muscles blood circulation and pump goes down when you finish the workout but it won't lose its shape except its size which you can get it back by workout again. The muscles needs to be energized after workout in order to support its growth and energy levels.The essential supplements required  after workout are,

Branched Chain Amino Acids which helps in muscle growth and energizes it. The Natural way to get this supplement is via whey, and milk proteins, beef, chicken, fish, soy proteins, eggs, baked beans, whole wheat, brown rice, almonds, brazil nuts,  pumpkins seeds,lima beans, chick peas, cashew nuts, lentils, and corn. Minimum 5g of BCAA is required after workout.

Carbohydrates for rejuvenate muscle energy since glycogen(energy) in muscles will be depleted after workout. Need to take carbs necessarily within one hour of post workout. These carbs should be of easily digesting and natural way to get this is are Idly (Indian food), Oatmeal,yams,brown rice, multi grain bread and potatoes. Minimum requirement of carbs after workout is around 30-35g.

Antioxidants helps in preventing cell damage or any inflammation inside muscle due to workouts.Vitamin C & E antioxidants should be included in post workout diets. These are rich in green leafy
vegetables, broccoli, cabbage, cauliflower, tomatoes, celery, bell peppers and brussels sprouts. In Fruits, kiwis, strawberries, raspberries, pineapple, watermelon, guava and papaya. Minimum requirement of antioxidants is around 400mg.

Creatine Monohydrate provides you muscle mass and strength. Taking creatine after workout is more necessary for muscle growth. The foods which are rich in creatine are lean mass meat such as chicken breast, turkey breast and fish. Need to include 3-5g of creatine in post workout diet.

Have more water or lukewarm lemon water in between workouts and meals to digest everything, to get shredded.

The pre and during workout natural supplements are available in this blog. Check it out and comment if you have any questions or need to know about anything in health N Fit.

Enjoy Bodybuilding!

4 comments:

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