Are you getting the most out of your workout? 

Even the best workout demands a proper post-workout recovery period. What you eat and how you supplement during your post-workout routine can influence how much muscle mass and strength you build.

You already know protein is popular among athletes and weightlifters – just take out your earbuds the next time you’re at the gym and you’ll hear a symphony of shaker bottles as your fellow gym-goers mix up their favorite protein shakes to invigorate their workout. 

Protein, along with carbohydrates and fat, rounds out the three macronutrients that provide the fuel and energy for our bodies to function. Made up of amino acids, protein contains the raw materials that help build muscle, bone, connective tissue, skin, hair and nails; protein encourages satiety; and protein plays a crucial role in multiple chemical reactions going on in the body, especially after a workout.

We all have individual nutrient requirements – for example, weightlifters and other athletes generally require more protein to build and maintain muscle mass. Not sure which type of protein is right for you? Then check out Thorne’s guide to choosing the best protein powder for you.

But did you know: There’s another nutrient that, when combined with protein after a workout, supports muscle mass?* It’s called gamma-aminobutyric acid, or GABA.

Keep reading to learn about the benefits of GABA for your post-workout routine.

What is GABA?

GABA is a calming brain neurotransmitter that is widely distributed throughout the central nervous system. Taken as a supplement, GABA promotes mental relaxation and stress reduction without causing drowsiness.* Because too much excitation from physical or mental stress can lead to irritability, restlessness, and sleep problems, the excitation can be balanced with inhibition. GABA – the most important inhibitory neurotransmitter in the brain – provides this inhibition, acting like a “brake” during times of runaway stress.*

Many GABA products on the market use synthetic forms. Thorne supplements, however, use a natural-source GABA called PharmaGABA®, which is produced via a fermentation process that uses Lactobacillus hilgardii – the same bacterial strain used to ferment the cabbage in the traditional Korean dish known as kimchi.

A clinical study found this natural form of GABA increased the production of alpha waves in the brain, which can create a profound sense of physical relaxation while maintaining mental focus.* In contrast, the stress-related beta waves in the brain were decreased.*1 In addition to beneficial changes in brain waves, PharmaGABA has been shown to produce relaxation in another way by decreasing the stress hormone cortisol.* This was as evidenced by decreased levels of salivary cortisol in a group of volunteers placed in a stressful situation.*1

The research on protein and PharmaGABA

In a study of the effect of nutrient supplementation on muscle mass, 21 males, average age 39, who didn’t exercise regularly, were given either 10 grams of whey protein or 10 grams of whey protein plus 100 mg of PharmaGABA daily for 12 weeks.

Both groups participated in twice-weekly, 60-minute strength training sessions that consisted of leg presses, leg extensions, leg curls, chest presses, and pull-downs. Total body lean muscle mass increased significantly in the whey protein plus PharmaGABA group compared to the whey-only group.*2

In addition to helping build lean muscle mass, PharmaGABA promotes restful sleep, which in turn promotes athletic performance.* In another 2016 randomized, placebo-controlled trial, a small group of poor sleepers were given either 100 mg of PharmaGABA or a placebo 30 minutes before bedtime for one week.

After a 1-week washout period, the two substances were reversed. As measured by EEG, there was a significant decrease in the time it took to fall asleep (sleep latency) in the group taking PharmaGABA compared to when they took the placebo.*3

It's simple: Support post-workout recovery with protein and PharmaGABA*

Why take protein and PharmaGABA separately when you can get two-for-one post-workout support?  

Thorne’s RecoveryPro® is formulated to deliver 13 grams of protein and 100 mg of PharmaGABA in each serving for a chocolate-flavored, pre-bedtime drink. These nutrients, along with the essential amino acid tryptophan and the mineral magnesium bisglycinate, work together to optimize nighttime muscle recovery and support restful sleep.*

For the professional athlete, Thorne’s RecoveryPro is NSF Certified for Sport®, meaning each batch is tested for  compliance with label claims and to verify the absence of 290 substances banned from competition by major athletic organizations.

Don’t let your workout end at the gym door! Explore Thorne's PharmaGABA, Whey Protein Isolate, and RecoveryPro supplements to make sure you get the most out of your recovery routine.

References

  1. Abdou AM, Higashiguchi S, Horie K, et al. Relaxation and immunity enhancement effects of gamma-aminobutyric acid (GABA) administration in humans. Biofactors 2006;26(3):201-208. doi: 10.1002/biof.5520260305. 
  2. Sakashita M, Nakamura U, Horie N, et al. Oral supplementation using gamma-aminobutyric acid and whey protein improves whole body fat-free mass in men after resistance training. J Clin Med Res 2019;11(6):428-434. doi: 10.14740/jocmr3817.
  3. Yamatsu A, Yamashita Y, Pandharipande T, et al. Effect of oral γ-aminobutyric acid (GABA) adminis­tration on sleep and its absorption in humans. Food Sci Biotechnol 2016;25:547-551.