Post Exercise Supplementation
There is strong evidence that eating protein after a workout increases muscle protein synthesis significantly. However, over the long run, total daily caloric and protein consumption play the most important nutritional roles in supporting exercise adaptations. Once these aspects are taken into account, peri-exercise protein intake, particularly in the post-training phase, appears to play a potentially advantageous function in terms of improving physical performance and positively affecting recovery processes for both resistance and endurance exercise. Training state, duration of exercise, number of training sessions per day, number of competitive events per day, and so on are all factors that influence the utility of pre- or post-workout nutrition. From a purely pragmatic standpoint, consuming protein post-workout represents an opportunity to feed; this in turn contributes to one’s total daily energy and protein intake.
Fig.1. Effects of Post-Exercise Whey Protein Supplementation
Chronic supplementation is a common post supplement taken widely. Creatine monohydrate supplementation has been demonstrated to enhance total intramuscular creatine, phosphocreatine, skeletal muscle mass, lean body mass, and muscle fibre size with time. Furthermore, there is strong evidence that supplementing with creatine improves muscle strength and power. It is unknown, however, whether the timing of creatine administration affects the adaptive response to exercise.
Reference:
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-36