Hydration

Post-Workout Supplements: Whey Protein, Carbohydrates and Creatine

Rest is part of training. Enough sleep, a diet with adequate protein and carbohydrates, and well-planned rest days are the foundation. In this collection we bring together post-workout supplements with nutrients that carry authorised EU health claims, together with the conditions under which they apply. Buy online with delivery in Portugal or at the Nutri9 physical shop in Malveira.

Whey, casein and plant protein. You will find Optimum Nutrition Gold Standard 100% Whey and 100% Isolate, MyProtein Impact Whey, BioTechUSA Iso Whey Zero and 100% Pure Whey, Dymatize ISO100 and Elite, micellar casein, beef protein and plant protein. Protein contributes to a growth in muscle mass and to the maintenance of muscle mass. Protein also contributes to the maintenance of normal bones. Compare in protein.

Carbohydrates after demanding workouts. Products such as Applied Nutrition Endurance Recovery, MyProtein THE Recovery Hyrox or Weider Victory Endurance Total Recovery combine carbohydrates and protein. Carbohydrates contribute to the recovery of normal muscle function (contraction) after highly intensive and/or long-lasting physical exercise leading to muscle fatigue and the depletion of glycogen stores in skeletal muscle. The beneficial effect is obtained with the consumption of carbohydrates, from all sources, at a total intake of 4 g per kg body weight, at doses within the first 4 hours and no later than 6 hours following highly intensive and/or long-lasting exercise.

Gainers and creatine. Mass gainers such as Mutant Mass Extreme 2500 or OstroVit Anabolic Gainer provide calories, carbohydrates and protein in a single serving ("Anabolic" is just the brand name). For creatine: Creatine increases physical performance in successive bursts of short-term, high-intensity exercise; the beneficial effect is obtained with a daily intake of 3 g of creatine. See our creatine.

Amino acids. L-glutamine, EAAs, BCAAs, HMB and citrulline malate are described factually (composition and dose per serving), without health claims.

Frequently asked questions

When should I take protein? What matters most is reaching your total daily protein intake; many people have a shake after training for convenience.

Do I need carbohydrates after training? Mainly after highly intensive and/or long-lasting exercise. The authorised claim applies with 4 g per kg body weight, from all sources, within the first 4 hours.