Healthy diets are always the key to build strong and lean muscles. Essential fibers in the diet, including carbohydrates, fats, and protein, help build muscles and repair muscles. During the workout, the body is in a catabolic state, macronutrients, fibers, and complex nutrients are catabolized into simpler compounds that the body needs for repair and growth of the muscles. Likewise, post-workout meals/ supplements aid in such processes.
After lifting heavy weights or strenuous exercise, the body utilizes the carbohydrates, proteins, and fats and breakdown complex compounds to simpler ones to digest. Our body needs to restore the amount of glucose and protein loss to the muscles. Intake of the appropriate amount of protein daily results in increased protein synthesis in the body. The RDA is 0.8/kg body weight. Studies reveal that the best type of post-workout intake is a mixture of carbohydrates and protein. The best carbohydrate must be in simple sugars (food must be rich in glucose or fructose). Post-workout meals must be taken immediately for the efficient working of the body repair mechanism. Studies reveal that taking a protein-carbohydrate mixture directly after weight training can result in greater muscle mass and aids muscle and tissue repair faster than taking two hours later. (Biolo et al., 1997)
Nowadays, there has been a lot of fuss regarding food supplements replacing natural diets. Post-workout supplements are a rich source of glutamine, BCAA's. These protein-rich intakes ultimately enhance the endurance of muscles and are the building blocks for the muscles. Nowadays, multi-ingredient supplements are famous among bodybuilders that reportedly contain beta-alanine, creatinine, and amino acid that synergistically act to enhance the muscle mass. (Harty et al., 2018)
As we are living in an era of medical and technological advancement, scientists have been able to figure out interesting cheap and nutrition-rich sources of foods. They have synthetically prepared meals and supplements rich in dietary fibers and vitamins that have minimum harm on the body.
Biolo, G., Tipton, K. D., Klein, S., & Wolfe, R. R. (1997). An abundant supply of amino acids enhances the metabolic effect of exercise on muscle protein. The American Journal of Physiology, 273(1 Pt 1), E122-9. https://doi.org/10.1152/ajpendo.1997.273.1.E122
Harty, P. S., Zabriskie, H. A., Erickson, J. L., Molling, P. E., Kerksick, C. M., & Jagim, A. R. (2018). Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review. Journal of the International Society of Sports Nutrition, 15(1), 41. https://doi.org/10.1186/s12970-018-0247-6