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Whoever wants to have a sculpted body must exercise at the gym. It is often said that what you eat before and after the workout, is what decides on efficiency of your training and how big and strong your muscles will be.

The pre-workout meal should contain proteins and complex carbohydrates, and taken about 60 to 90 minutes before the exercise. You might also use some fruits or fruit juices, with some proteins, just before the workout.

After a hard training, your body needs time to recuperate. Proper nutrition after the workout could maximize the effects of the training and make your results even better. The main goal is to refuel and provide the material to rebuild the muscles. The post-workout should contain a carbohydrate mixture and a source of proteins. Supplements that are most commonly used are protein powder, chocolate milk and creatine monohydrate.

Protein Powder

To increase the size of your muscles, your body needs proteins. Proteins used after a hard training would also lead to decrease of body fat. Studies have revealed that protein powder shakes increase the buildup of new muscles when used after proper exercising. According to these studies, protein powder is recommended to be used after the workout, in order to achieve bigger and stronger muscles.

Chocolate Milk

Chocolate milk is proven to reduce tiredness better than any other post-workout drink. Scientists suggest that sugar from the drink lowers the level of hormone cortisol, responsible for breakdown of proteins after exercise. Chocolate drink also contains proteins, necessary to build new muscles.


Creatine monohydrate is normally produced in human pancreas, liver and kidneys. As a supplement, creatine is available as the tablet, powder or liquid, and is used to increase strength, size, and power of muscles. This supplement will enable you to exercise harder and for longer time than before, achieving better results. Creatine works by increasing the ATP (adenosine three phosphate), the fuel that gives energy to your body. It fills the body with available energy, ready to be used in and after hard workout.

You might also want to use some other sports drink or fruit juice after the workout. Liquids are proven to be the best post-workout supplements for most of the people, since they can be easily metabolized.

Post-workout supplements should be taken as quickly as you can, right after you finished your workout. It is recommended to use supplements in first 30 minutes, or at least in an hour and a half, so that it could have desired effects to your muscles.

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