What post workout supplements are there?

There are many different types of supplements intended to boost post workout recovery, many which are specifically marketed to women, and others which are marketed to men. What really sets men's and women's supplements apart is marketing and packaging.

In reality, the same mixes are generally good for people of both sexes, as long as the recommended dosage is accommodated for. A male who is 220lbs should be taking a larger dose of any workout supplement than a 140lb woman.

There are a few types of post-workout supplements to choose from:

• Mass gainers: these are full of sugars and are high calorie options for (typically) men who have trouble gaining weight. Women will typically avoid mass gainers.

  Read more: 5 Recovery Snacks To Eat After A Workout

• Protein mixes: these are varying qualities of protein with medium, low, or no sugars at all, which are used to help feed extra protein to torn muscles; if they contain sugars, they help to refuel the muscle as well.

• Amino acids: these are the smallest molecules which make up proteins, and they are used to help with muscle and connective tissue repair and regrowth.

What is different about men's and women's needs?

As we mentioned above, the main difference between men's and women's needs when it comes to post workout supplements is the dosage.

The second consideration is that men and women may also have different goals. Losing and gaining weight is playing with science. There is physiology and chemistry involved in every action and reaction your body goes through. Specific workouts are known to cause weight gain and loss, and nutrients play a similar role. Just the right amount of carbohydrates, proteins and fats are required to feed muscles after a workout.

A third consideration to take when it comes to differing needs among men and women is the nature of the workout. Man or woman, an easy workout won't get the greatest results. Lifting weights and engaging in high intensity workouts does get results, especially with the aid of the right supplements to get the recovery and adaptation process moving smoothly.

Choosing a supplement based on your goals

For fat loss: opt for a low carb protein shake (3 to 8 grams carbs). Go for a medium protein serving, about 10 to 20 grams per serving. Look for a high quality protein with the word “isolate”. If you digest milk products easily, opt for “whey isolate”.

For general health: go for a well balanced mix mix of carbs to protein. The ratio of carbs to proteins should be equal, or pretty close to it.

To improve athletic performance or gain mass: pick a high carb, high protein mix. You'll need the maximum amount of fuel for muscles, so look for high-carb protein shakes, with 27+ grams of carbs and 30+ grams of protein per serving.

Of course, post workout supplements that contain hormones or "legal substitutes" are also on the market and generally aimed at bodybuilders. In these cases, avoid steroids and consult your doctor before taking any supplements aimed at men or women.