Finally! It's over. You are done with your work out and you are exhausted. Time to replenish your diminished Glycogen Stores and Repair broken-down Muscle tissue. You have a 30 minute window, a.k.a. the "anabolic window", while your muscle cells are wide open to cram as many nutrients back into them as possible. The more nutrients your body absorbs at this time, the more it can repair, and the stronger and more powerful you can become. Don't hesitate when putting these nutrients back into your body. Grab something with each of the following immediately after your workout.

Protein- Muscles are made up of proteins. When we work out we create micro-tears in these proteins. Once torn, our muscles repair by the formation of scar tissue on the fibers of which they are comprised. The formation of this scar tissue and subsequent increase in muscle size is known as muscular hypertrophy. Protein, thusly, is necessary for the repair of our muscles. Studies can be found showing that whey protein is the best. The same is true for egg protein, and casein, and goat whey, and milk protein, and so on. Get the picture? The truth is that each protein has some anabolic quality that another lacks. Whey protein, however, has been the standard for bodybuilders for years because of its high bio availability and rapid absorption. Choose a post-workout product with 20 grams or more of protein per serving.

Creatine- Supplemental creatine replenishes ATP stores, as well as increasing their size. ATP, or adenosine-triphosphate is the chemical your body uses for explosive strength. With so many variations of this amino-acid-like substance, the options can be confusing. Much like protein, each variation of this nutrient has its own anabolic property. Monohydrate, ethyl ester, and gluconate are three of the most popular, and others can be just as effective. Choose a post-workout product with 5 grams or more of creatine per serving.

Carbohydrates- Carbohydrates are necessary for energy. They replenish depleted glycogen stores as well as drive nutrients into muscle cells. After a workout, it is beneficial to choose a carbohydrate that is absorbed by the body quickly. This means no fiber directly after a workout. Choose a carbohydrate that consists of simple sugars such as apple juice or grape juice. Mix your post-workout product with this carbohydrate or drink it separately. Consume 50-100 grams of simple sugar carbohydrates with your post-workout product for maximum delivery and results.