Maximise Your Fitness With The Best Post-Workout Supplements For Weight Loss And Muscle Gain

Are you looking for the best way to get in shape, build muscle, and lose those extra pounds after your workout? Are there helpful post-workout supplements that make this process faster and easier? You are not alone in your quest for active fitness. There is a big demand for post-workout supplements, which also aid in weight loss, with a 35% increase in the past year.

Recent numbers from India's Health Ministry show that over 15 million people are actively working on their fitness goals, and many are using post-workout supplements in India. Many products claim to be the key to your fitness journey. But what does science say about these transformational post-workout supplements, and how can you pick the ones that work for you? 

Let us dive into this blog to learn about post-workout supplements for weightloss, key nutritional needs post-workout, and post-workout recovery supplements for muscle gain and their benefits.

Table Of Contents

1. What Are Post-Workout Supplements For Weight Loss? 7 Best Post-Workout Recovery Supplements

2. 6 Best Post-Workout Supplements For Muscle Gain

3. Top 7 Benefits Of Workout Supplements

4. Expert’s Advice 

5. The Final Say

6. FAQs

7. References

What Are Post-Workout Supplements For Weight Loss? 9 Best Post-Workout Recovery Supplements

Post-workout supplements are specially formulated products designed to help you recover and maximise the benefits of your exercise routine. Packed with essential nutrients, these supplements are typically consumed after your workout to fulfil your body's needs for recovery, muscle gain, and weight loss. They include ingredients like protein, fibre, amino acids, and carbohydrates. For example, ToneOp Care’s Alfalfa Powder is a plant-based superfood and natural multivitamin for strength and muscle building.

These post-workout supplements replenish energy stores while promoting muscle repair and reducing muscle soreness. They are also available in protein shakes, some energy powders, or even supplement capsules, making them convenient for different preferences. This is why including these supplements in your post-exercise routine can assist you in recovering quickly, improving muscle gains, aiding weight loss, and helping you get the most out of your post-workout.

Post-workout supplements for weight loss are: 

1. Omega-3

You might know that omega-3 is one of the essential nutrients required by the body that our body fails to produce itself. This creates a need to take omega-3 supplements to meet your body’s DHA and EPA requirements contained in these supplements. 

Omega-3 promotes metabolic health and lowers inflammation, helping people lose weight. By assisting in the regulation of hunger hormones, these important fatty acids might increase feelings of fullness and possibly lower total caloric intake. Omega-3s can also improve fat oxidation, which increases the body's capacity to burn fat for energy. 

ToneOp Care’s Fish Oil Capsules and Krill Oil Capsules are rich in omega-3 fatty acids, help maintain and retain bone density, and help reduce muscle soreness and inflammation.

Also Read: Omega-3 Rich Food And Its Health Benefits

2. Whey Protein

Protein has mostly been associated with weight gain, but did you know it can be a great weight loss supplement? The health benefits of whey protein include increased metabolism, adequate absorption of nutrients, maintenance of lean muscle mass, improvement of satiety, and the provision of a powerful weight loss aid. 

Packed with high-quality protein, it promotes feelings of fullness, which can help people cut back on calories and stick to a calorie deficit more easily. Whey protein also promotes muscle growth and repair, which helps preserve lean muscle mass while reducing body fat, which is essential for long-term weight control. Because protein has a higher thermogenesis effect than fats and carbs, the body uses more energy to break down it, which helps with weight loss. 

Whey protein is found in dairy products like milk, cheese, and yoghurt. A protein shake made with whey powder is a popular option for quick recovery.

3. BCAA

Branched-chain amino acids (BCAAs) play a crucial role in muscle regeneration and metabolism, making them popular supplements for weight loss. Effective weight loss requires more frequent workout sessions, and BCAAs (leucine, isoleucine, valine) reduce muscle soreness and fatigue, promoting faster recovery. So, fatigue or muscle soreness cannot be a reason to push away your workout sessions.

Furthermore, BCAAs can assist in avoiding the metabolic slowdown that frequently follows weight reduction by promoting muscle maintenance. BCAA is naturally present in meat, eggs, and fish. A BCAA supplement is convenient during or after workouts. BCAA supplements can help you reach and maintain weight loss goals by improving workout performance and recovery and supporting the health of your muscles.

ToneOp Fit’s Home Workout Plan can help with weight and inch loss at the convenience of your home by expert coaches who even guide you through post-workout recovery.

4. L-Carnitine

L-carnitine is well-known for its function in fat metabolism. This amino acid compound significantly increases the body's capacity to burn fat during exercise by transporting fatty acids into the mitochondria, transforming them into energy. Creatine helps replenish ATP (energy) levels, increasing strength and aiding muscle recovery.

L-carnitine can enhance endurance and workout performance by encouraging the body to use fat as a fuel source. This makes it simpler to participate in regular physical activity, which is essential for weight loss. It is found in red meat and fish. It is common for strength athletes to use supplements containing creatine monohydrate.

L-carnitine is a useful supplement for weight loss, but it works best when paired with a healthy diet and consistent exercise to support both fat loss objectives and overall metabolic health. 

ToneOp Fit’s Diet+ Fitness Weight Loss Plan helps with weight loss and muscle building with the help of expert diet and fitness coaches.

5. Green Tea

Green tea is rich in catechins, especially epigallocatechin gallate (EGCG), which can increase metabolism and encourage fat burning. It is commonly used for weight loss in our households. The antioxidants in it make it easier to maintain a calorie deficit by speeding up the body's calorie burning, even while you are at rest. 

Green tea has also been demonstrated to increase insulin sensitivity and control blood sugar, which helps people manage their weight by lowering cravings and the chance of overeating. 

Also Read: Unlock The Power Of Green Tea For Weight Loss: Your Ultimate Best Friend For Weight Loss!

6. Magnesium

Magnesium supports muscle relaxation and recovery by aiding in energy production and reducing cramps. It is found in dark, leafy greens, nuts, and seeds. Magnesium supplements can also enhance muscle recovery.

7. Collagen

Collagen helps repair joints and ligaments, supporting overall recovery from physical activity. It is found in bone broth and gelatin. Collagen peptide supplements are popular among athletes for joint health.

8. Electrolytes

Electrolytes replenish minerals like sodium and potassium lost through sweat, preventing dehydration. Popular foods that give energy and contain electrolytes are bananas, coconut water, and leafy greens. Electrolyte drinks or tablets are also helpful post-exercise.

9. Vitamin C

Vitamin C helps reduce oxidative stress and promotes tissue repair after exercise. It is found in oranges, bell peppers, and broccoli. Vitamin C supplements may boost recovery when dietary intake is low.

Also Read: All About Pre-Workout Supplements For Muscle Gain And Its Benefits 

6 Best Post-Workout Supplements For Muscle Gain

Let us now explore the top six post-workout supplements, complete with recommended portion sizes, all backed by reliable research and data to help you make healthy choices:

1. Whey Protein Isolate

It is often said to be one of the best post-workout recovery supplements. To boost muscle protein synthesis by up to 122%, consider including this in your workout diet plan, as the National Institutes of Health reported. So, aim for a portion size of 20-25 grams within 30 minutes of your workout for optimum results.

• Milk: A glass of milk is a natural source of whey protein.

• Greek Yoghurt: Greek yoghurt is another protein-rich option to support muscle recovery post-workout. It contains whey protein. 

2. Omega-3 Fish Oil (Omega-3 Fatty Acids)

These essential omega-3 fatty acids possess required anti-inflammatory properties, and they help you reduce your muscle soreness and inflammation by approximately 30%, as shown by the American Journal of Clinical Nutrition. So consider a portion size of 1,000-2,000 milligrams of EPA plus DHA combined post-workout.

• Fatty Fish (Salmon): Fatty fish like salmon is a natural source of omega-3 fatty acids.

• Chia Seeds: Incorporate chia seeds into your diet for their omega-3 content. Walnuts are another plant-based source of omega-3 fatty acids.

3. Carbohydrates

While not a traditional "supplement," carbohydrates are crucial for replenishing muscle glycogen after exercise. Plus, according to the Indian Council of Medical Research, consuming 0.5-0.7 grams of carbohydrates per pound of body weight or even a low-carb diet for diabetes post-workout can optimise muscle recovery and growth.

• Rice: A serving of rice is a natural source of carbohydrates.

• Sweet Potatoes: Consider sweet potatoes as a nutritious carbohydrate source. Whole wheat pasta is another great option to refuel after a workout.

4. Vitamin D

Adequate vitamin D levels are essential for your overall health and muscle function. Also, the dietary guidelines entail a daily intake of 600-800 IU of vitamin D as it aids in muscle gain.

• Sunlight: Exposure to sunlight helps your body naturally produce vitamin D.

• Fatty Fish: Incorporate fatty fish like mackerel and bangda fish into your diet for a natural source of vitamin D.

5. Casein Protein

Casein protein is a slow-digesting protein that sustains muscle protein synthesis. For respective age groups, the standard post-workout supplement portion size is around 20-25 grams.

• Cottage Cheese: Cottage cheese is a natural source of casein protein.

• Milk: For weight loss, opt for a glass of milk, specifically warm milk with honey or buttermilk, to enjoy both casein protein and additional post-workout benefits.

6. L-Glutamine

Glutamine supports the immune system, reduces muscle soreness, and fulfils essential post-workout needs. The typical post-workout dosage is estimated to be 5-10 grams.

• Chicken: Chicken breast is a natural source of L-Glutamine.

• Spinach: Add spinach to your post-workout meal, as it is a vegetable high in L-glutamine. Include tofu in your diet for a vegetarian source of L-glutamine.

Top 7 Benefits Of Workout Supplements

Here is how these post-workout supplements will benefit you if taken in recommended doses:

1. Faster Muscle Recovery

Speeding up the muscle recovery process, post-workout supplements often contain amino acids, like BCAAs (branched-chain amino acids), which help reduce muscle soreness while promoting the repair and growth of muscle tissue. This means less downtime between your workouts, adequate weight loss, and more gains.

2. Reduced Muscle Soreness

Are you experiencing muscle cramps or soreness after exercise? Post-workout supplements can be a game-changer. Ingredients like L-glutamine can help minimise post-exercise muscle soreness, making you feel more comfortable for your next session.

3. Improved Protein Synthesis

Essential for muscle growth and being more productive, some post-workout supplements aid in your body’s protein synthesis. Also, it makes your workouts more productive and effective. You will see better muscle development, increasing your muscle strength even during weight loss over time.

4. Energy Restoration

Depleting energy levels after your tough workout for muscle gain and weight loss calls for post-workout supplements to replenish your energy stores while ensuring you do not feel drained or tired throughout the day.

5. Hydration Support

Craving to replenish your body is always fulfilled by tracking water intake properly for your recovery. After an intense workout, post-workout supplements can be your hydrating heroes for this cause.

Packed with essential electrolytes like potassium and sodium, these post-workout supplements ensure you maintain the right balance of fluids and minerals, reducing muscle cramps.

6. Quenching Inflammation

Intense exercise often leaves you with muscle and joint inflammation that can slow you down. The good news is that post-workout supplements have your back. These formulations include powerful anti-inflammatory ingredients like turmeric and omega-3 fatty acids. These natural wonders work harmoniously with your body, easing inflammation and expediting healing.

7. Body Sculpting 

If you want to transform your body composition and shed unwanted pounds, post-workout supplements can be your trusted allies. These supplements help you preserve and even build lean muscle while effectively shedding excess fat.

Combined with a balanced diet and regular exercise, these supplements become your partners in achieving the body you've been working so hard for. 

Expert’s Advice 

When it comes to your fitness, I always recommend focusing on high-quality post-workout supplements that align with your specific goals. 

For weight loss, I find that protein powders with added BCAAs (branched-chain amino acids) can help with muscle recovery while keeping you satiated. If muscle gain is your priority, consider a creatine supplement; it’s been a game-changer for me in terms of strength and endurance. 

Lastly, don’t overlook the importance of hydration—adding an electrolyte supplement can significantly enhance your recovery and performance. Remember, supplements work best when combined with a balanced diet and consistent training!

Health Expert
Akshata Gandevikar 

The Final Say

As we end this blog exploring the ins and outs of post-workout supplements for you, are you ready to take charge of your fitness journey? 

With the increasing trend of fitness in India, coupled with a significant 40% rise in the use of post-workout supplements in recent times, it is indeed evident committing to your health and fitness goals. The real challenge, however, is how to harness the potential of these scientifically-backed post-workout supplements to effectively attain muscle gain and weight loss objectives. Selecting supplements tailored to your needs and maintaining a dedicated balance between exercise and nutrition is your key.

FAQs

1. Mention 5 after-workout supplements that I can take.

Here are some after-workout supplements that you can take:

• Whey Protein

• BCAA

• Creatine

• Collagen

• Electrolytes

  
  

2. Is it good to take supplements after a workout?

Yes, post-workout supplements can be highly beneficial. They help replenish nutrients, promote muscle recovery, and support weight loss and muscle gain goals. However, choosing the right supplements tailored to your needs is essential.

3. What are some at-home post-workout muscle recovery supplements?

Some at-home post-workout muscle recovery supplements are:

• Vitamin C

• Eggs

• Curcumin(a principal ingredient in turmeric)

• Cheery juice

• Electrolyte

References

• https://www.verywellhealth.com/nutrition-and-supplements-for-muscle-recovery-8374467

• https://nutrabay.com/magazine/best-post-workout-supplements

• https://www.issaonline.com/blog/post/7-supplements-for-muscle-recovery

• https://www.myprotein.co.in/blog/supplements/best-recovery-supplements/

• https://www.myprotein.co.in/blog/supplements/supplements-for-weight-loss/

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.