Can you suggest me some workout supplements? Please don’t suggest any dairy-based products because I’m lactose intolerant. Also, I need supplements that I can take after my workout. Just name the main ingredients. I will find the brands myself. I want to optimize muscle growth and improve my workout performance.
system
kya aap mujhe kuch workout supplements kaa suzav de sakate hai?kripaya kisi bhi deyari-aadhaarit utpaadon kaa suzav na den kyonki main lactose ashishnu hum.iske alaava, mujhe aise supplements kii aavashyaktaa he jo main apane workout ke baad le saktaa hum.bas mukhya avyavon ko naam den.main khud brandon ko paaungaa.main mansapeshiyon ke vikaas kaa anukulan karnaa chahta hum or apane workout pradarshan main sudhaar karnaa chahta hum.
user
zarur!yahan kuch gaiyr-deyari post-workout poorak saamagree di gai hai jinhen aapako apane aahaar main jodne par vichaar karnaa chahie:

1. lucin: yah ek aavashyak amino acid he jo kasarat ke baad mansapeshiyon ke utakon ke nirmaan or marammat main mahatvapurn bhoomika nibhaataa he.yah sharir ke protein sanshleshan maarg ko bhi sakriy karata he, jo ishtatam mansapeshiyon ke vikaas kii anumati detaa he.lucin ko maance, machhlee or beans jaise protein yukt khaadya padaarthon main paaya ja saktaa he, lekin iske saath poorak mansapeshiyon ke protein sanshleshan ko badhaane or mansapeshiyon kii vasuuli ko badhaava dene main madad kar saktaa he.

2. creatin: creatin ko vyapak rup se sabase prabhavi mansapeshi-nirmaan poorak mana jaataa he.yah sharir main swaabhaavik rup se utpaadit ek yogic he jo atipi kaa utpaadan karne main madad karata he - mansapeshiyon kii koshikaon ke liye urja kaa praathmik strot.sankshep main, yah aapke workout ke baad shakti or takat ko badhaava de saktaa he, jo aapako baari vajan uthaane or baad main adhik pratinidhi pradarshan karne kii anumati degaa, antat mansapeshiyon main vruddhi ke liye agrani.

3. beta-alanin: yah ek gaiyr-aavashyak amino acid he, lekin yah carnosin ke utpaadan main yogadan detaa he, jo aapke vyaayaam ke baad mansapeshiyon main acid bilssop ko rokane ke liye ek bafer ke rup main kaary karata he.badale main, mansapeshiyon kii thakaan main deree karata he or bhavishya ke kasarat ke pradarshan main sudhaar kar saktaa he, vishesh rup se ucch tivrata vaale abhyaas jaise ki bharottolan yaa sprinting ke baad.

4. spirulina: spirulina ek poshak tatv-ghaney nile-hare rang kii shaiwal he jo protein, vitamin or khanijon main samrudh he, jisase yah athleton or fitness utsaahi logon ke bich ek lokapriy poorak he.yah sharir main sujan ko kam karne or dhiraj ko badhaane ke liye bhi dikhaaya gaya he.yah aapke post-workout regimen ke liye ek moolyawaan atirikt hoga.

in supplements ko apane post-workout fitness routine main shaamil karnaa mansapeshiyon kii vruddhi or vasuuli kaa anukulan kar saktaa he, workout pradarshan main sudhaar kar saktaa he, or samgr swasthya or kalyaan ko badha saktaa he.
assistant
<|system|>
</s>
<|user|>
kya aap mujhe kuch workout supplements kaa suzav de sakate hai?kripaya kisi bhi deyari-aadhaarit utpaadon kaa suzav na den kyonki main lactose ashishnu hum.iske alaava, mujhe aise supplements kii aavashyaktaa he jo main apane workout ke baad le saktaa hum.bas mukhya avyavon ko naam den.main khud brandon ko paaungaa.main mansapeshiyon ke vikaas kaa anukulan karnaa chahta hum or apane workout pradarshan main sudhaar karnaa chahta hum.</s>
<|assistant|>
zarur!yahan kuch gaiyr-deyari post-workout poorak saamagree di gai hai jinhen aapako apane aahaar main jodne par vichaar karnaa chahie:

1. lucin: yah ek aavashyak amino acid he jo kasarat ke baad mansapeshiyon ke utakon ke nirmaan or marammat main mahatvapurn bhoomika nibhaataa he.yah sharir ke protein sanshleshan maarg ko bhi sakriy karata he, jo ishtatam mansapeshiyon ke vikaas kii anumati detaa he.lucin ko maance, machhlee or beans jaise protein yukt khaadya padaarthon main paaya ja saktaa he, lekin iske saath poorak mansapeshiyon ke protein sanshleshan ko badhaane or mansapeshiyon kii vasuuli ko badhaava dene main madad kar saktaa he.

2. creatin: creatin ko vyapak rup se sabase prabhavi mansapeshi-nirmaan poorak mana jaataa he.yah sharir main swaabhaavik rup se utpaadit ek yogic he jo atipi kaa utpaadan karne main madad karata he - mansapeshiyon kii koshikaon ke liye urja kaa praathmik strot.sankshep main, yah aapke workout ke baad shakti or takat ko badhaava de saktaa he, jo aapako baari vajan uthaane or baad main adhik pratinidhi pradarshan karne kii anumati degaa, antat mansapeshiyon main vruddhi ke liye agrani.

3. beta-alanin: yah ek gaiyr-aavashyak amino acid he, lekin yah carnosin ke utpaadan main yogadan detaa he, jo aapke vyaayaam ke baad mansapeshiyon main acid bilssop ko rokane ke liye ek bafer ke rup main kaary karata he.badale main, mansapeshiyon kii thakaan main deree karata he or bhavishya ke kasarat ke pradarshan main sudhaar kar saktaa he, vishesh rup se ucch tivrata vaale abhyaas jaise ki bharottolan yaa sprinting ke baad.

4. spirulina: spirulina ek poshak tatv-ghaney nile-hare rang kii shaiwal he jo protein, vitamin or khanijon main samrudh he, jisase yah athleton or fitness utsaahi logon ke bich ek lokapriy poorak he.yah sharir main sujan ko kam karne or dhiraj ko badhaane ke liye bhi dikhaaya gaya he.yah aapke post-workout regimen ke liye ek moolyawaan atirikt hoga.

in supplements ko apane post-workout fitness routine main shaamil karnaa mansapeshiyon kii vruddhi or vasuuli kaa anukulan kar saktaa he, workout pradarshan main sudhaar kar saktaa he, or samgr swasthya or kalyaan ko badha saktaa he.</s>
