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Recommendations: Post-Workout Recovery Supplements
We all know that muscle growth starts in the gym with a great workout. But equally important is the rest, recuperation, post workout nutrition and even the "recovery" supplement that follows it. The most important of these recovery supplements are BCAAs, or branched-chain-amino acids.
These branched chain aminos (specifically isoleucine, valine, and leucine) have multiple functions that make them useful for anyone engaged in strenuous exercise. For instance, they...
- are important components of body proteins and precursors to non-protein compounds
- stimulate the process of muscle protein synthesis (MPS)
- reduce muscle protein breakdown (catabolism)
- may reduce fatigue, due to effects on the central nervous system
- may reduce post workout soreness.
Although you may already be obtaining plenty of BCAAs from your food—especially if your protein intake is reasonable—most people serious about their training should obtain some benefit with modest supplementation.
| Products Worth Investigating |
Study Status |
| Scivation Xtend: At its core, Xtend is a BCAA product and a pretty solid one at that. |
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| Chain'd Out: A "value added" BCAA product, Chain'd Out is a blend of amino acid esters and selected, health/performance-enhancing nutraceuticals. |
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| Glutamine: Although sometimes advertised to do so, there is no evidence glutamine boosts performance. It does, however, improve glucose regulation, immune function, protein synthesis and promotes a positive nitrogen balance. It is significantly cheaper than BCAA-based supplements, which is why many people like it. |
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| Leukic Hardcore: A "supercharged" leucine product, this is a fairly well-designed supplement that could help facilitate recovery. |
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| Whey protein: Chances are, you are already taking a whey protein supplement. That`s good. If you are not, however, you`ll want to consider it; evidence suggests it is helpful for post workout recovery. |
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| Legend (rollover icon for explanation) |
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HS (Human studies): Some human-based studies have been performed on this ingredient/product, or some of the ingredients in this product. This should not be considered absolute "proof" that it works as described.
Studies "vary" in credibility; while some are credible, others may be only preliminary, small, or their methodologies may be flawed (not properly randomized, double blind or placebo controlled) or they may be published in obscure or non-accredited journals.
Other studies may be conducted by people with a vested interest in a positive outcome (i.e., they are managed by the same people retailing the product), and therefore the conclusions must be viewed with skepticism.
And of course, many studies demonstrate only mild or moderate effects, which—with the help of a retailer's creative marketing department—can be made to appear much more dramatic than they are.
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AS (Animal studies): Some animal based studies have been performed on this ingredient/product. Positive animal based study results do not always translate over to the same results in humans. However, these are a good first step, and may help to add some credence to pure anecdotal reports.
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"In vitro" studies: Literally, these are studies performed "in glass"—basically in a culture dish, not in any animal or human model. While "in vitro" studies are usually the easiest, fastest and most cost-effective to conduct, they are also the "bottom of the ladder" when it comes to clinical evidence. Results obtained when a compound is applied directly to isolated cells or tissues may be different than those obtained when it's swallowed by a human or animal, as it must "survive" the harsh environment of the stomach and first pass through the liver. "In vitro" studies rank above anecdotal evidence, since in-vitro work can at least establish—in a controlled manner—that a supplement compound is biologically active.
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AE (Anecdotal evidence): It all starts with anecdotal evidence. In general, anecdotes mean very little, as most individuals are not necessarily aware of the large number of variables that can contribute to a positive outcome for any product/ingredient. Still, when enough people consistently notice a positive effect, it cannot be completely dismissed. On the "scale" of proof that a product works, anecdotal evidence is the least reliable.
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