With the end of one year and the onset of a new year, well-intentioned fitness resolutions slip in. Why not? Everybody wants to start afresh. Given that fitness motivation takes some convincing, you might also want to invest in a range of supplements to make the most of the time that you clock in at the gym. But gulping down a lot of pre and post-workout supplements baselessly might give you a queasy stomach. So, this blog will tell you about what pre-workout and post-workout supplements are and what the differences are between pre-workout and post-workout.
From the hour of the day to the type of workout you choose, there are a lot of factors that decide what you should and should not consume pre-workout and post-workout.
What are Pre-Workout Supplements?
Designed to be consumed from 10-45 minutes before an intense workout/sports session, pre-workout consumption depends on its ingredients and their interaction with your digestive system. Typically found in the form of a powder that can be mixed with water or any beverage of choice, pre-workouts are designed to boost your energy levels so you can train harder for longer and reduce the effects of fatigue.
Caffeine is the key ingredient of most pre-workout supplements, which is responsible for reducing the effects of fatigue. Creatine is another key ingredient that helps in improving muscle recovery and performance. Some pre-workouts also include nutrients like protein, BCAAs, Citrulline complex, etc.
Pre-workout nutrition varies according to your workout intensity. However, it is advised to include maximum carbs, a good amount of protein, and a low amount of fat in your pre-workout diet.
What are Post-Workout Supplements?
As the name suggests, post-workout means supplements and nutrition that can be taken after an intense workout session. Post-workout supplements can be ideally taken 30 minutes to 2 hours after the training/workout. This category of supplements is generally focused on repairing the body by delivering nutrients for replenishment after the stress of intense physical activity.
Protein shakes are the most common form of post-workout supplement. Whey protein and casein protein are the two most common varieties available. Another important ingredient is carbohydrates since they help replenish the energy used during exercise. They restore the glycogen levels in the body, along with other micronutrients, minerals and vitamins present in the post-workout supplement. It is consumed as per the anabolic window, which is a period after the workout during which it is important to eat to maximise muscle gains.
Benefits of Pre-Workout Supplements
Pre-workout supplements are a mix of creatine, amino acids, and vitamins that come together to enhance your training and workout program. Here are some of their benefits.
1. Increase in Energy
With our ongoing lifestyle, our workouts happen either early in the morning or after a long day at work. If we want to make the most of our time at the gym, pre-workout supplements come to our rescue. They shoo away the fatigue, boosting our energy levels to make it through a tough session.
If we plan our intake approximately 30 to 60 minutes before the workout, this will allow energy to kick in right when it is needed the most.
2. Enhanced Focus
We all know that focus is the key to success in any sport. Pre-workouts help you get into the zone when you are in the gym and can help you stay motivated. Along with the right nutrition, the right mindset is equally critical, especially towards the end of the training when it gets tough.
Focus helps you push your limits and signals your brain to regulate your muscle performance better. Each movement and each rep becomes purposeful, bringing you more results from your workout.
3. Increase in Blood Flow
Better blood circulation means an increased supply of oxygen and nutrients to your muscles as they are under the pump. Pre-workout supplements contain compounds that boost the production of nitric oxide, which, in turn, improves cardiovascular function.
A star benefit of improved circulation is less acid buildup and a pump in the muscles that boosts your confidence.
4. Aids in Fat Loss
Pre-workout supplements naturally boost metabolism. With the energy they provide, they prepare the body to burn more calories. While a higher metabolism might not help you lose fat when you are at rest, it can give you amazing results if you work out.
Components like L-carnitine can help your muscles to focus on burning fat to create energy. Others may inhibit the formation of fat. Some pre-workouts have ingredients like green tea extract that can suppress your hunger.
5. Quick Recovery:
Without denial, pre-workout supplements prepare your body to recover after an exercise. Muscle soreness looks good for a day or two, but if it stays longer than that, it might break your workout flow. Thus, pre-workout supplements can support your body through recovery and help you minimise downtime.
When you exercise, the muscles break apart. A good supply of amino acids like beta-alanine or creatine can help your body remove older cells or repair damaged cells so that you can heal faster and get back on the circuit sooner.
Benefits of Post-Workout Supplements
Just like pre-workouts, post-workout supplements also have the following benefits:
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1. Muscle Repair: Post-workout supplements are powered with protein and amino acids that act as building blocks for muscle recovery after exercise. They repair all the micro-tears in muscle fibres caused by intense training.
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2. Muscle Growth: The key role of post-workout supplements is to provide post-workout nutrition and repair. They reduce muscle soreness and support protein synthesis, which leads to muscle development.
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3. Hydration Support: Along with restoring energy levels after a workout, post-workout supplements also act to reduce fluid loss due to excess sweating during a workout. They contain electrolytes that help in maintaining hydration.
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4. Help in Preserving Lean Mass: Taken after exercise, these supplements provide nutrients that aid in recovery and prevent the breakdown of lean muscle mass.
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5. Boosting Immunity: The vitamins and anti-oxidants in post-workout supplements take care of the immune system and reduce oxidative stress.
Pre-Workout vs Post-Workout: Key Differences
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Feature
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Pre-Workout
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Post-Workout
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The ideal time of consuming
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It is ideally consumed 30-60 minutes before exercise.
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It is ideally consumed anytime within 1-2 hours after a workout.
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Primary Goal
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Enhance performance, reduce fatigue and spike energy levels during exercise.
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Promote muscle recovery and growth
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Ingredients
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Caffeine, creatine, beta-alanine, amino acids
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Protein, carbohydrates, electrolytes
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Primary role
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Increases energy, focus and endurance with the help of creatine, caffeine and other vitamins for intense training.
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Faster muscle recovery, reduced muscle soreness, and energy fulfilment.
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Consumed as
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Powdered supplements, energy drinks, etc.
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Protein shakes, meal replacements, snack bars
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Reason of Consumption
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Energy boost before a workout.
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Muscle repair and growth after a workout
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When and How to Take Post-Workout Supplements?
The roles of pre and post-workout supplements are not very different, but their ingredients and time of consumption make a lot of difference. The most optimal time to consume a post-workout supplement is within the anabolic window, which is 30-60 minutes after your workout. During this period, your body is ready to receive the maximum nutrients, helping in muscle repair and growth.
In your post-workout meal, you must keep 20-30 grams of protein and maintain a carbohydrate-to-protein ratio of 3:1 or 4:1. Together, they help restore the glycogen stores and prepare muscle for the next workout.
Wellversed has a range of pre-workout supplements, namely Dynamite pre workout, Warrior Mode, God Mode and Beast Mode formulations with citrulline complex. Likewise, we also have a range of whey protein supplements and electrolytes that can be taken as post-workout supplements. To fulfil the carbohydrate requirement after a workout, you must take a balanced meal with a good source of protein (like chicken, fish, or tofu), complex carbohydrates (like brown rice or quinoa), and healthy fats.
Do You Need Both Pre and Post-Workout Supplements?
You can take both supplements based on your personal goals. Both pre and post-workout have their own set of benefits, and they are equally important for an intense workout plan. If you are looking for pre-workout motivation and focus, then pre-workout is essential. If you need to boost your energy and enhance your performance, keep a post-workout supplement handy.
Potential Side Effects and Safety Concerns
Each body reacts to a supplement differently. Although it is difficult to generalise, there are some common side effects noticed. They are:
● Disturbance in Sleep Schedule
The high caffeine content in pre-workout supplements can make it difficult to fall asleep.
● Nausea and Upset Stomach
Pre-workout and Post-workout supplements can cause nausea or stomach discomfort, especially if taken on an empty stomach.
● Water retention
Taking a high amount of creatine might lead to water retention, which is extra fluid trapped in your body.
● Bloating or diarrhoea:
The artificial sweeteners and sugar alcohols in pre-workout supplements can cause bloating and diarrhoea.
But, if you take supplements in a regulated amount, as instructed by your healthcare professional or fitness expert, then they also turn out to deliver the best results.
Conclusion
Pre-workout and post-workout supplements can be beneficial for enhancing athletic performance and muscle recovery. However, it is important to understand their purpose, key ingredients, and potential side effects. While pre-workout supplements can boost energy, focus, and blood flow, post-workout supplements can help in muscle repair, glycogen replenishment, and hydration. Do not forget to consider individual needs and consult with a healthcare professional before incorporating them into your routine.
Frequently Asked Questions:
1. Can I skip post-workout supplements if I’m not looking to gain muscle?
Yes, you can skip post-workout supplements if you are not looking to gain muscle. But at the same time, make sure you get enough protein and nutrients from whole foods.
2. Are there any natural alternatives to pre and post-workout supplements?
Yes, there are natural substitutes for pre-workout supplements. These alternatives include bananas, apples, yoghurt, dates, peanut butter, protein smoothies, and more.
3. How long does it take to see results from using pre and post-workout supplements?
There are a number of factors that will influence the release time of a pre and post-workout supplement. However, ideally, pre-workout supplements take 30 to 60 minutes to take effect, while post-workout supplements are usually taken within 30 minutes after exercise.
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