A lot of athletes love to work hard. Often if they are not working out full force they believe they are not benefiting their bodies. The truth is though, to be a top athlete you have to allow your body to recover as much as you have to push it in the gym. There are several different parts to recovery, but today I will discuss post-workout supplements.
The first category of supplements an athlete should include after a tough workout is protein. Some experts recommend whey protein here. This is a fast-digesting protein, which athletes need to get fuel to their muscles quickly. The down side to whey is it contains soy. If you are allergic to soy or wish to avoid it for health reasons, a non-soy gelatin powder is a great alternative. Whether you choose whey or gelatin for your fast-digesting protein, athletes need to combine this with a slow protein, such as casein. However, casein can cause many allergies too. A good alternative can be vegan protein powders.
The second category to include in your post workout nutrition is high glycemic carbs. This can be found in powders such as dextrose or maltodextrin. If you prefer a natural alternative though, high glycemic carbs can be found in foods such as rice, barley and maize (organic corn). Whether you choose a powder or food, though, remember athletes want 2 carbs to one serving of protein listed above.
Finally, an athlete wants to consume creatine within 45 minutes of a hard workout. Creatine is shown to increase muscle mass by up to 10 pounds and muscle strength by 10%. Increasing muscle strength will also increase athletic performance, so creatine is a must.
Train hard; recover harder!