Post Workout

With the supplements of this category you can ensure an optimal supply of post-training!

Supreme Mass effectively covers the basic supply in the phase after training and is the ideal post-workout shake for the small purse! Ambitious athletes go for the all-in-one Createston, while high-performance athletes choose Createston Professional.

The advantages at a glance:

Contribute to building and maintaining muscles*

For regeneration** and performance enhancement***

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All about Post-Workout Supplements


General Information

After intensive training, the athlete enters the regeneration phase necessary for muscle building and performance enhancement. The period immediately after training is called the post-workout phase. This is virtually the first phase of regeneration. To promote recovery, a nutritive supply after training is indispensable. This is covered by successful athletes immediately after training with so-called post-workout supplements. Post-Workout Supplements are nutritional supplements that are specially designed for fast supply after training.

A nutrient supply after training is necessary, as only the growth stimulation for the muscles is created during training. The process of muscle growth takes place in the regeneration phase following training. On the one hand, this regeneration phase must be long enough and, on the other hand, it must provide sufficient nutrients and building material in the form of nutrients so that the athlete's body is able to react to the hypertrophy stimuli mediated during training with adaptations (adjustments in the form of muscle growth).

The post-workout basic care

The absolute basic version of the post-workout shake consists of protein and carbohydrates. The more intensive the training is and the more advanced the athlete is, the more important other substrates of sports nutrition become. The following is a detailed overview of the most popular post-workout substrates of sports nutrition:

Protein

Protein is the basic building block of the human musculature. Since it has been scientifically proven beyond doubt that proteins contribute to building muscle mass, they are one of the most important components in the post-workout shake for muscle building. Since it is also proven that proteins contribute to muscle maintenance, they also play a very important role in dietary phases, which is why they should also be taken as part of post-workout nutrition.

In general, proteins are divided into fast and slow representatives. The speed of a protein indicates how fast the first amino acids enter the blood pool after consumption. In addition to the speed of entry, the various proteins also differ in the way they enter the bloodstream and how long they remain there. In the post-workout phase after training, fast proteins are recommended, which, due to these fast absorption properties, can quickly penetrate to the muscles required during training in order to contribute to building and maintaining muscle mass.

Whey protein, also known as whey protein, fulfils these properties excellently and is the first choice among the representatives of fast proteins when it comes to use in the post-workout shake. Whey protein is therefore often called the king of proteins. Whey Protein is generally divided into three production processes, which result in the following whey proteins:

  • Whey Protein Concentrate (WPC)
  • Whey Protein Isolate (WPI)
  • Whey Protein Hydrolisate (WPH)

The cheapest and simplest variant of whey protein is whey protein concentrate (WPC), which has a protein content ranging from 75 - 85%. Whey Protein Isolate (WPI) is obtained by microfiltration, which enables this form to achieve a protein content of up to 95%. Compared to whey protein concentrate, whey protein isolate also contains a lower proportion of carbohydrates and fats. This excellent nutritional profile classifies Whey Protein Isolate as an ideal protein suitable for even the strictest competition diets.

In addition to extremely rapid absorption, with the first amino acids entering the blood pool after only about 20 - 30 minutes (depending on whether isolate or concentrate), Whey Protein has a very high biological value, which is stated as 104 - 110. Whey Protein thus occupies the absolute top position, as this is the highest biological value of all individual proteins. The biological value (BV) is a reference for how well a dietary protein can theoretically be converted into the body's own protein, e.g. muscle mass. As Whey Protein has an excellent value in terms of BV, the advantages of using it are obvious.

All the above-mentioned advantages mean that whey protein should be used in the post-workout shake immediately after training to help build and maintain muscle mass. With Whey Fusion, Peak Performance Products offers you a first-class whey protein matrix with co-substrates that is ideal for consumption after training.

Carbohydrates

Carbohydrates are generally known as energy sources. However, carbohydrates also fulfil extremely important functions after training. There is no doubt that carbohydrates help to restore normal muscle function after intense training*. This is because strength training ensures that the glycogen stores of the trained muscles and the liver are attacked and used up. The extent to which this occurs depends on how long and intensive the training session is. Carbohydrate intake immediately after training ensures replenishment, which leads to the above-mentioned effect in the course of the regeneration process.

It is also known that the consumption of carbohydrates is associated with a release of insulin. An insulin release is desirable immediately after training, as insulin is the most anabolic hormone in the human body. Athletes in particular benefit doubly from this, as sport promotes insulin sensitivity.

In the first post-workout phase, i.e. immediately after training, the use of highly glycemic carbohydrates is excellent for ensuring the effects mentioned above. Glucofast, which contains maltodextrin, is ideally suited here and with a glycemic index of 115 it is the ideal 2nd component in the Post Workout Shake (basic variant) alongside whey protein.

Creatine

Creatine is an organic acid. It has been proven beyond doubt that creatine increases physical performance ** Although the human body is able to produce creatine independently in the liver, kidneys and pancreas, this self-production may not be sufficient under certain circumstances. In active people, especially in intensively trained athletes, the creatine requirement is usually significantly higher than the amount available through self-synthesis.
For the athlete, creatine is of great importance due to its elementary function in the production of ATP (adenosine triphosphate), as ATP is the direct energy source for muscle contractions. During muscle contractions the energy-rich ATP is split into low-energy adenosine diphosphate (ADP) and phosphate. The ATP reserves are thus completely broken down in 2-3 seconds and must be permanently renewed for sustained performance.

Creatine is the first fuel needed for the synthesis of ATP, which is why supplementation with it can make a lot of sense for athletes and can bring about the above described performance enhancements.

In modern sports science, a daily supply of about 3g of pure creatine is considered optimal, although the exact amount may vary depending on body weight and training load. This dosage can be taken throughout the year. A creatine cure of several weeks with partly very high dosages is considered to be outdated and outdated, as the majority of the acid is converted to the waste product creatinine, which is useless and can even strain the kidneys. On the other hand, too much creatine intake is even counterproductive for muscle building, as overdoses reduce the muscles' ability to store it. Taken in the stated amount, on the other hand, it is considered absolutely harmless and enables optimal results.

Studies also show that taking creatine immediately after training is particularly effective. Researchers compared a pre-workout intake with a post-workout intake and found that post-workout intake was significantly better at building muscle and reducing body fat. (1)

Due to the advantages mentioned above, creatine is therefore an ideal substrate to be taken in via the post-workout shake.

While about 80% of the athletes already achieve satisfactory results with pure creatine monohydrate, about 20% are better advised to switch to a complex creatine form like creatine AKG. In this context terms like responder and non-responder are often used. While a responder reacts to creatine monohydrate, this has no effect on a non-responder. Because of this, these athletes are better off with the very bioavailable creatine AKG (alpha-ketoglutarate).

The post-workout supply for demanding athletes and high-performance athletes

In the post-workout phase, demanding athletes rely on so-called all-in-one supplements containing protein, carbohydrates, creatine, amino acids, plant extracts as well as vitamins and minerals. Depending on the individual needs, the Peak Performance Products range offers you here with the all-in-one supplements Createston or Createston Professional an optimal way to ensure the post-workout supply for maximum results.

The ambitious athlete, who holds an intensive training session 3-4 times a week, already receives an optimal supply of Createston. Createston contains over 70 key substrates of modern sports nutrition and is not only ideal for taking immediately after training, but also on training-free days immediately after getting up.

For high-performance athletes who run a high and at the same time highly intensive training workload, Createston Professional provides a comprehensive range of key substances with more than 90 substrates, providing the professional athlete interested in maximum performance with an ideal supply.
Thus, two outstanding All-in-One Supplements are available, which enable you to guarantee a supply individually adapted to your needs, which contributes to the build-up and preservation of muscle mass* and allows an increase of physical performance**.

Post-Workout Supplements in sports

The use of post-workout supplements is particularly widespread among bodybuilding and fitness athletes. However, athletes from endurance sports also appreciate the benefits of consuming a post-workout shake, as the post-workout phase is one of the most important times in an athlete's day. After an intensive training, energy stores are attacked and the body needs nutrients to initiate regeneration and adaptation processes (e.g. muscle building and/or performance enhancement). These processes, which are elementary for the athlete, take place in the regeneration phase after training. After intensive training, the human muscle cells are also particularly sensitive to the absorption of nutrients. This time window is also often referred to as the "anabolic window". It has been proven that at this time there is an increased insulin sensitivity and a higher occurrence of GLUT-4 transporters, which ensures that nutrients can land better in the muscle cell, as they do not migrate into other tissues (e.g. fat cells). Because of this, a high value is placed on post-workout nutrition, as the consumption of a post-workout shake allows the first nutrient supply in the regeneration period to take place quickly and easily.

Use and side effects

The so-called post-workout shake should be taken immediately after training. In order to enable a quick and uncomplicated consumption while still in the changing room, successful athletes carry their shaker together with post-workout nutrition in their gym bag. This preparation enables you to take the Post-Workout Shake immediately after training. Consumption is usually possible with water or in some cases with milk.
After the Post-Workout Shake you should take the first solid meal about one hour later. Here you should place great emphasis on a meal rich in protein and carbohydrates and low in fat.

*   As far it contains protein, because proteins contribute to the building and maintenance of muscle mass
**   As far carbohydrates are concerned, because carbohydrates have been shown to contribute to the restoration of normal muscle function (contraction), in so far as they are supplied after intensive and/or long-term physical exercise, which has led to muscle fatigue and exhaustion of the glycogen stores in the skeletal muscles. This effect occurs when 4g of carbohydrates per kg/body weight are ingested within the first 4 to max. 6 hours after the mentioned exercise.
***   As far creatine is contained, because 3g creatine daily increases the physical performance during high-speed training in the context of short-term intensive physical activity.



Source

  • (1)    J Int Soc Sports Nutr. 2013 Aug 6;10:36. doi: 10.1186/1550-2783-10-36. eCollection 2013.