When you engage in gruelling exercise sessions, your body and muscles need to have certain nutrients replenished within a specific period of time if you want to get the most from them. That is why it is recommended that you take post-workout supplements within an hour of finishing your training. What supplements should you take for the best results?

First and foremost, your muscles need protein. This will help maximize their recovery, making them grow bigger and stronger in less time. Perhaps the best way to get this particular fuel is to drink a protein shake. Whey and soy are great options to consider as both offer numerous benefits. How much protein do you need? The harder you work out the more you should take, but somewhere between 20 and 40 grams is about average.

You’ll also want to take branched chain amino acids (BCAAs). In addition to assisting your muscles with recovery, like protein does, they also protect you against fatigue and reduce the breakdown of your muscles. Because they are also found in food, most health experts recommend taking no more than two grams for every kilogram you weigh. And the sooner you can take these post-workout, the better.

Creatine is another supplement you’ll want to consider once you’re done sweating it out in the gym if you want to really build your muscle mass. Anywhere from three to five grams will work, and you’ll want to get it in your body within a 30 to 60 minute post-workout window.

Finally, fast digesting carbs will round out your post-workout supplement routine. This will help replace some of the energy you used, making it easier to go about the rest of your day. Approximately 40 to 80 grams is sufficient for this purpose.

What is your post-workout supplement regimen?