When you’ve finished working out, your muscle fibers aren’t the same – they rip from all that lifting and their glycogen stores, which provide energy have been burned out, so the muscle tissue is breaking itself down to create protein.

However, this muscle tissue is now primed to take any nutrient you give it and reverse this to anabolism so that your body will recover and grow. There is a short 45 minute period in which post-workout protein is used up faster by your muscles. If you don’t get your timing right you will experience smaller gains, so to avoid that, chug on these six things after a workout.

1. Whey Protein

Of course it’s whey protein. It digests extremely fast and it gets to your muscles right in the post-workout window because consuming the nutrients doesn’t count – they have to get to your muscles while in that 45 minute window! If you can, always end your workouts with a whey shake.

2. Casein Protein

Casein breaks down extremely slowly as opposed to whey protein, but it has been shown that it boosts your muscle protein synthesis as well, which creates new muscle tissue. If you keep eating casein, you could potentially experience growth for a very long time. Also, look for a powder with both whey and casein protein for best effects!

3. Branched-Chain Amino Acids (BCAAs)

These three amino acids – leucine, isoleucine and valine are incredibly important for growing muscle. There are scientific studies that show leucine to be even more important because it bears the role of muscle protein synthesis initiator.

4. Fast-Digesting Carbs

Along with the protein, your muscles will need some carbohydrates too. However, you need something quicker, since fruit and oatmeal won’t get to your muscles in time. Instead, get some maltodextrin or dextrose, which will refill your glycogen stores and keep you energized for the next exercise. Also, these two quick digesting carbs may already be included in your protein or creatine powder! Which brings us to…

5. Creatine

Keep your creatine levels high in your muscles and you’ll be stronger and more energized. Take creatine after working out, with a side of carbohydrates.

6. Beta-Alanine

Beta-alanine is an amino acid which helps you sustain your strength over a longer period of time, as well as your endurance. Also, this amino-acid makes your creatine more efficient at a number of things, including muscle growth.

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