What should you eat post-workout?

Protein-rich foods to help with muscle recovery and growth. Carbohydrates to replenish glycogen stores and provide energy. Hydrating fluids to replace fluids lost during exercise.

What is a good recovery routine?

Within minutes - Cool down and stretch. Within the hour - Drink a recovery protein shake made with water, coconut water, or milk to help with muscle repair and growth. After intense exercise, muscles can become tense and fatigued. Sufficient magnesium levels can aid in muscle relaxation, reduce muscle cramps and soreness, and promote overall muscle recovery. Same day - get good sleep. Consider an extra hour of sleep for every hour you worked out. Next day - rest the muscle groups you worked out. Engaging in light, low-impact activities can aid in muscle recovery and alleviate muscle soreness. Gentle stretching and walking are great options.

Is creatine a pre or post-workout supplement?

Creatine can be taken either as a pre, intra or post-workout supplement. Taking creatine before a workout can help improve performance and strength during the session. Taking creatine after a workout can help with muscle recovery and growth.

Post-Workout Supplements

Post-workout supplements are designed to be consumed after exercise or physical activity to help replenish the body with the essential nutrients that may have been lost during the workout.

Not only can post-workout supplements support muscle recovery, but they may also promote muscle growth.

Explore our range of post-workout supplements like Electrolyte+ Hydration Mix, Myocytin Creatine, BCAA Amino Water, High Protein Powder, and more.

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Protein-rich foods to help with muscle recovery and growth.
Carbohydrates to replenish glycogen stores and provide energy.
Hydrating fluids to replace fluids lost during exercise.

Within minutes - Cool down and stretch.
Within the hour - Drink a recovery protein shake made with water, coconut water, or milk to help with muscle repair and growth. After intense exercise, muscles can become tense and fatigued. Sufficient magnesium levels can aid in muscle relaxation, reduce muscle cramps and soreness, and promote overall muscle recovery.
Same day - get good sleep. Consider an extra hour of sleep for every hour you worked out.
Next day - rest the muscle groups you worked out. Engaging in light, low-impact activities can aid in muscle recovery and alleviate muscle soreness. Gentle stretching and walking are great options.

Creatine can be taken either as a pre, intra or post-workout supplement.
Taking creatine before a workout can help improve performance and strength during the session.
Taking creatine after a workout can help with muscle recovery and growth.

Post-Workout Supplements For Better Results

Here are some things to look for when deciding which post-workout supplements to buy to maximise your recovery.

Ingredients

Look for carbohydrates to replenish glycogen stores in the muscles, which are depleted during exercise, as well as amino acids (in particular BCAAs), including leucine, isoleucine, and valine. BCAAs will help reduce muscle breakdown and stimulate protein synthesis, which is necessary for muscle repair and growth. Scientific research backs each purposeful ingredient in our post-workout range.

Dosage

Opt for a supplement that clearly states the recommended daily dosage. Always remember to consult with your health professional before adding a supplement to your diet or if you experience any unwanted symptoms. It’s also important to note that some of our post-workout supplements, such as Pure Creatine Monohydrate and Pure Glutamine, aren’t suitable for children under 15 years of age or pregnant women. Please read the warning label and follow the recommended daily dosage outlined for each product, which can be found in the Product Information.

Brand reputation

You should always look for a reputable brand to provide you with safe, high-quality products. At BSc, we’re proudly Australia’s #1 performance lifestyle nutrition brand, powering everyday Australians and elite athletes since 1999. We help people feel great by creating trusted, quality products optimised for physical and mental performance. Our mission is to shape the future of sports nutrition, one supplement at a time.

Price

For a trusted, high-quality post-workout supplement, you can expect to pay between $25-$90. While there are cheaper supplements on the market, your health and performance may end up paying the price. It’s worth investing in a high-quality, trusted product for optimal results. You know what they say—you get what you pay for.

Taste

While it may not be the most important factor, you should like the taste of a product, especially if you’re having it regularly. At BSc, we offer a wide selection of delicious flavours, including Vanilla, Chocolate, Salted Caramel, Lemon Lime, and more. Just add to cold water, your smoothie, or your favourite drink.

Additional benefits

Some post-workout supplements may offer additional benefits to muscle recovery and growth, such as hydration, improved energy production, and enhanced training performance. You should consider what benefits you’re looking for and choose a product that best suits your needs.

Packaging

Look for packaging that’s easy to use, store, and recycle. Our post-workout supplements come in convenient tubs and resealable bags that are easy to reseal and stand up on their own. Not only will your products stay fresh, but their packaging will also prove easy to store, recycle, and reuse.

By considering these factors, we hope you can make an informed decision when buying post-workout supplements.

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