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When you finish a workout, your body is in a state of repair. There are several important ways to support muscle recovery such as doing post-workout stretches, but a big focus should be on nutrition and the right ingredients to consume after a workout. After all, the gym is where you break down your body, but the kitchen is where you build it back up.
The Best Post-Workout Supplements - Our Top Picks
- Best Overall Post-Workout Supplement: Legion Recharge Post-Workout
- Best Post-Workout Protein Powder: Xwerks Grow
- Best Post-Workout for Muscle Gain: Huge Supplements Formula XII
- Best Post-Workout for Hydration: Xwerks Motion
- Best Post-Workout Whey Protein: Legion Whey+
- Best Post-Workout for Endurance: Transparent Labs POST
- Best Post-Workout Creatine: Kaged Re-Kaged®
- Best Post-Workout Vegan Protein: Legion Plant+
- Best Post-Workout for Muscle Recovery: Gainful Protein
- Best Post-Workout Supplement Stack: Kaged Elite Training Stack
It is crucial that you give your body the nutrients it needs to recover properly so you can continue making progress. One of the best ways to do that is with a high-quality supplement that contains the ingredients, minerals, and vitamins for muscle recovery that you need. It is no secret that supplements can help improve your results in the gym, but with so many different options on the market, it can be tough to know which ones to choose.
Here, we will discuss the best post-workout supplement ingredients, what to look for when buying supplements, and our picks for the best post-workout supplements for different goals.
Why Trust Us?
The health and safety of ACTIVE's readers is of the utmost importance to us. To ensure your well-being when consuming nutritional supplements, the ACTIVE.com editorial team prioritizes products that are independently tested by a third party. We've also consulted with a team of nutritionists and dieticians to ensure the products we feature are of the highest standard. This helps us create the most accurate, authentic review content for our readers.
Best Overall Post-Workout Supplement - Legion Recharge Post-Workout
SPECS
- Key ingredients: Micronized creatine, L-carnitine L-tartrate, corosolic acid
- Flavors: Fruit Punch, Strawberry Lemonade, Watermelon, Unflavored
- Artificial sweeteners: None (uses Stevia leaf extract)
- Serving size: 1 scoop (8.91g)
- Calories per serving: 5
- Certifications: Third-party tested, NSF-certified
Why We Picked It
So, how did Legion Recharge Post-Workout get the top spot for the best overall post-workout supplement? The answer is as simple as their three-ingredient formula: micronized creatine monohydrate, L-carnitine, and corosolic acid. Let's start with the creatine monohydrate, included at the optimal daily intake of 3 to 5 grams for the highest bioavailability (or max absorption).(1) Creatine can be a powerful aid in muscle recovery, as it may help reduce inflammation and prevent muscle damage after strenuous activities.(2.3)
L-carnitine, a naturally occurring amino acid, also aids in recovery after exercise by helping boost the repair of muscle tissue. Recharge's use of L-carnitine L-tartrate, in particular, is especially effective as it has been combined with salt to enhance the body's absorption of this amino. It is also effectively dosed at just over 2 grams.(4,5) Corosolic acid rounds out this post-workout trio by improving blood glucose control and insulin signaling after a workout and helping the body absorb nutrients better when recovering. It is also optimally dosed at 10 grams per serving.(6)
"Delicious and helps with recovery from my strength workouts!" - Mellisa G. (Verified Buyer)
Legion Recharge Post-Workout is third-party tested for quality and purity; it is also free of artificial sweeteners (and added sugars), flavors, and food dyes. Additionally, reviewers rave about the flavors and how easy it is to mix as a post-workout recovery shake.
What We like
- 100% natural, clinically-effective ingredients
- 5g of creatine per serving
- Transparent labeling
- No artificial flavors, sweeteners, or dyes
- Money-back guarantee
What We Don't' Like
- Reviews are mixed on the taste
- Doesn't contain BCAAs
BUY: Legion Recharge Post-Workout
Best Post-Workout Protein Powder - Xwerks Grow
- Key ingredient: Grass-fed whey protein isolate, BCAAs
- Flavors: Chocolate, Vanilla, Peanut Butter, Strawberry
- Artificial sweeteners: None (uses Stevia)
- Serving size: 1 scoop (30g)
- Calories per serving: 110
- Certifications: NSF-certified, soy and gluten-free
Why We Picked It
Combining 25 grams of 100% New Zealand grass-fed whey protein isolate with 6 grams of BCAAs, Xwerks Grow is a potent (and tasty) recovery product and our top pick for the best post-workout protein powder. We like the use of whey protein isolate as it has been processed to minimize the fat, carbohydrate, and lactose content, making it easier to digest. This is excellent news for those with mild lactose intolerance who tend to avoid whey products due to bloat and discomfort. Low carb also means that this protein powder is keto-friendly. As for the BCAAs, studies indicate that supplementing with these amino acids after resistance training may help reduce muscle inflammation and lead to faster recovery.(7)
Xwerks Grow isn't as flashy with their flavors as other brands, but they do have four solid options that mix well in a shaker bottle and taste fantastic. Grow is also free of artificial flavors, sweeteners, and coloring, as well as soy and gluten-free.
What We like
- Low-carb, high-protein shake
- Promotes muscle recovery and easy digestion
- Naturally sweetened with Stevia
- Third-party tested
What We Don't Like
- Pricey
- May not work for athletes who need higher amounts of carbs
Best Post-Workout for Muscle Gain - Huge Supplements Formula XII
- Key ingredients: Creatine monohydrate, beta-alanine, betaine anhydrous, L-ornithine HCL, Cluster Dextrin®
- Flavors: Candy Apple, Tropical Blast
- Artificial sweeteners: Sucralose
- Serving size: 1 scoop (31.86g)
- Calories per serving: Not listed
- Certifications: GMP-certified, manufactured in FDA-regulated facility
Why We Picked It
Ask any professional bodybuilder about their effort in the gym, and they'll usually tell you they practically live there. But hard work and training frequency are only half the equation. You can do hundreds of reps, but if you aren't supporting your body afterward, you won't see as much gain in the size department.
"Amazing intra-workout supplement. Gives you that extra boost through your workout. I noticed it also helps a little with your pump and vascularity. [Also] has an amazing taste to it." - Jordan T (Verified Buyer)
Huge Supplements Formula XII is a solid intra- and post-workout supplement—starting with 5,000 milligrams (5 grams) of creatine to help with performance and recovery. We were especially excited to see 3,000 milligrams of betaine anhydrous because of its reputation for helping muscles have that fuller appearance.(8) Formula XII also contains 10 grams of Cluster Dextrin®, a patented carbohydrate, which is easier on your stomach and included to help with sustained energy during training and recovery when finished.(9)
What We like
- 5g of creatine per serving
- Formulated for intra and post-workout
- Carbohydrates for sustained energy
- GMP-certified
What We Don't Like
- Doesn't include BCAAs (suggests that you stack with another BCAA product)
- Somewhat pricey
BUY: Huge Supplements Formula XII
Best Post-Workout for Hydration - Xwerks Motion
SPECS
- Key ingredients: Electrolytes (calcium, magnesium, sodium), dextrin, BCAAs (leucine, isoleucine, valine)
- Flavor options: Raspberry Lemonade
- Artificial sweeteners: Sucralose
- Serving size: 1 scoop (34g)
- Calories per serving: 110
- Certifications: NSF-certified, dairy and gluten-free
Why We Picked It
Hydration during a workout is important, but even more so after a workout when you've depleted your stores of electrolytes and glucose. Most people reach for water to hydrate, but this alone isn't what your body needs. To truly rehydrate yourself, you need electrolytes: sodium, magnesium, and calcium. Xwerks Motion provides this, but it goes past the bare minimum for hydration supplements—you'll also get a high-quality carbohydrate, dextrin, to help restore your muscle glycogen levels.
The finishing touch is what we like the most: Xwerks Motion adds branched-chain amino acids in their proper dosage ratio of 2:1:1. This is easily the best post-workout for hydration that we've seen, and everyone, regardless of their fitness goals, could benefit from having this in their gym bag.
What We Like
- Proper ratio of BCAAs
- Use of dextrin, not maltodextrin
- Natural flavoring that tastes great
- Money-back guarantee
What We Don't Like
- Use of artificial sweeteners
- Large serving size
Best Post-Workout Whey Protein - Legion Whey+
SPECS
- Key ingredients: Whey protein isolate, BCAAs, maltodextrin
- Flavors: Dutch Chocolate, Apple Pie, Banana Bread, Birthday Cake, Chocolate Peanut Butter, Cocoa Cereal, Cookies & Cream, Fruity Cereal, French Vanilla, Honey Cereal, Mocha Cappuccino, Salted Caramel, Pumpkin Pie, and more
- Artificial sweeteners: None, Stevia leaf extract
- Serving size: 1 scoop (28.9g)
- Calories per serving: 100
- Certifications: Third-party tested, NSF-certified
Why We Picked It
Legion Whey+ has so many flavor options that we would have run out of room attempting to list them all. There's bound to be one that appeals to you so much you'll be looking forward to training because of the post-workout shake you'll earn when finished. Legion Whey+ uses 22 grams of 100% natural whey protein isolate sourced from grass-fed dairy farms. It also contains 3 grams of carbs and 5.6 grams of BCAAs in every tasty serving.
Further, Legion Whey+ is third-party tested by Labdoor™ for banned substances, is NSF-certified, and fully transparent with their proprietary-free formula. Still not convinced? Legion offers a subscribe and save discount of 10% off and a money-back guarantee on all their supplements.
What We Like
- Whey protein isolate, carbs, and BCAAs in one formula
- Several flavors to choose from
- Third-party tested
- Subscribe-and-save & money-back guarantee
What We Don't Like
- May be slightly clumpy when mixed
- Not allergen-friendly
Best Post-Workout for Endurance - Transparent Labs POST
SPECS
- Key ingredients: L-glutamine, betaine anhydrous, L-carnitine L-tartrate, beta-alanine, tart cherry powder, AstraGin™
- Flavors: Black Cherry, Orange, Strawberry Lemonade
- Artificial sweeteners: None, Stevia extract
- Serving size: 1 scoop (15.7g)
- Calories per serving: Not listed
- Certifications: Third-party tested, gluten-free and non-GMO
Why We Picked It
The team over at Transparent Labs knows what they're doing when it comes to formulas; this is certainly true with Transparent Labs POST. Seeing as how the active ingredients like L-glutamine and L-carnitine L-tartrate all have clinical research to their credit, Transparent Labs wasn't kidding around in their quest for a great post-workout supplement. In our humble opinion, they created the best post-workout for endurance.
Perceived post-workout fatigue can be a damper on the rest of your day after you leave the gym or track. It can also impact the next workout in your routine. Transparent Labs POST does more than just support muscle recovery and soreness; it also includes patented ingredients that may help bolster nitric oxide levels and enhance gut health, like BetaPure® and AstraGin®. Additionally, POST is gluten-free and non-GMO and contains no artificial sweeteners, preservatives, or coloring.
"This stuff is amazing! I teach a high-intensity weight training class and then work out after. I am usually so sore after. This stuff makes me less sore and I can function a lot better after drinking it!!" - Kim G. (Verified buyer)
No matter your goal, if you want to recover better and faster, so you can push harder during your next workout, this formula may help you get there.
What We Like
- Ingredients for muscle building and recovery
- Transparent labeling
- No artificial sweeteners, preservatives, or coloring
- Third-party tested
What We Don't Like
- Doesn't include BCAAs
- Pricey
Best Post-Workout Creatine - Kaged Re-Kaged®
SPECS
- Key ingredients: L-glutamine, betaine anhydrous, creatine HCL, digestive enzyme blend
- Flavor options: Orange Kream
- Artificial sweeteners: Sucralose, Steviol glycosides
- Serving size: 1 scoop (41.5g)
- Calories per serving: 140
- Certifications: Third-party tested, banned-substance free
Why We Picked It
You just put in a solid hour at the gym, training to failure on the last rep of every exercise. Your body is feeling it and is begging for post-workout nutrition. What do you give them? The first thing should be a highly bioavailable whey protein isolate. This will ensure immediate absorption where it's needed most. Follow this up with the most bioavailable form of glutamine, betaine anhydrous, and 1.5 grams of patented creatine HCL—all proven muscle recovery ingredients. That's exactly what you get with Kaged Re-Kaged®.
This is our favorite post-workout supplement for muscle recovery because of the attention to detail. The guys over at Kaged included three of the most reliable supplement ingredients for muscle repair along with a pure form of whey protein, making this one a great choice if you aren't a fan of soreness and want to get back in the gym faster.
What We Like
- Uses fermented glutamine
- Includes 28g of protein
- Supports proper protein digestion with enzymes
- Fast-digesting whey protein for better results
What We Don't Like
- Only 20 servings
- Expensive
- Mixed reviews on the flavors
Best Post-Workout Vegan Protein - Legion Plant+
SPECS
- Key ingredients: Pea protein isolate, rice protein concentrate
- Flavor options: Mocha Cappuccino, Cinnamon Cereal, Dutch Chocolate, French Vanilla
- Artificial sweeteners: None, monk fruit
- Serving size: 1 scoop (35.38g)
- Calories per serving: 140
- Certifications: Third-party tested, NSF-certified, non-GMO
Why We Picked It
Having food allergies or a plant-based diet shouldn't automatically exclude you from enjoying a post-workout protein shake for growth and recovery. With a high-quality blend of pea protein isolate and rice protein concentrate, Legion Plant+ is our selection for the best post-workout vegan protein. The main issues that many athletes have with plant-based protein powder are its flavor and mixability. We're happy to report that isn't the case with Legion Plant+ as it is highly rated among reviewers for its excellent flavors—Mocha Cappuccino is Legion's most popular—and clump-free formula.
"Great flavor and taste! Has no chalky taste and goes great with anything I add to it! I’ve tried so many vegan options and this one is the best one yet! Hands down!" - Shannah O. (Verified Buyer)
Legion Plant+ doesn't contain artificial flavors or added sugar—it has 1 total gram of sugar per serving—and no synthetic flavoring or dyes. It's also third-party tested for quality and has a 100% money-back guarantee.
What We Like
- 100% natural, plant-based protein
- Reviewers love the flavors
- No added sugar
- Third-party tested
What We Don't Like
- Only 20 servings per pouch
- Over $2/serving
Best Post-Workout for Muscle Recovery - Gainful Protein
SPECS
- Key ingredients: Protein based on selected preferences
- Flavors: Madagascar Vanilla, Rich Chocolate, Chocolate Peanut Butter, Cinnamon Toast, Sea Salt Caramel, Strawberry Cream, Caffe Mocha, Cookies & Cream
- Artificial sweeteners: None
- Serving size: Varies
- Calories per serving: Varies
- Certifications: Non-GMO
Why We Picked It
Ever feel like you’re having to compromise your needs and preferences for the protein you buy? It shouldn’t be that way, especially when it comes to your hard-earned muscles. Gainful gives you the power to completely customize your protein (as well as hydration and pre-workout supplements, if desired) through a comprehensive intake quiz that takes into account gender, height and weight, experience level, dietary demands, and far more.
Every single part of this protein can be tweaked how you’d like. So let’s say you’re ready to go plant-based but not wanting to sacrifice performance. It can do that. Or maybe you’re whey all the way but want to dial your formula for optimal weight loss, weight gain, overall health, or something entirely different. You can! Tired of proteins that are too sweet and flavored…or not flavored enough? Gainful’s blends all come unflavored in the bag but arrive with your choice of two of eight different “flavor boosts” that you can dial up or down to match your taste.
One other big perk: once you purchase your first blend, you are assigned a free registered dietician who can answer questions and adjust your formula as needed.
What We Like
- Easy to build protein that matches your needs and goals
- Range of flavors, with the ability to dial up and down intensity
- Purchase comes with free dietitian guidance
- No gluten, soy, fillers or artificial flavors, dyes or sweeteners
What We Don't Like
- Pricier by the serving than non-customized protein
- Not easy to re-customize formula once built
Best Post-Workout Supplement Stack - Kaged Elite Training Stack
SPECS
- Key ingredients: Whey protein isolate, creatine HCL, electrolytes, L-citrulline, beta-alanine, betaine anhydrous, caffeine
- Flavors: Varies by product
- Artificial sweeteners: Sucralose
- Serving size: Varies
- Calories per serving: Varies
- Certifications: Third-party tested, banned-substance free
Why We Picked It
We're not exaggerating when we say that this post-workout combo from Kaged Muscle is truly stacked. The Kaged Elite Training Stack features Pre-Kaged® Elite, Hydra-Charge®, Whey Protein Isolate, and Creatine HCl™. That means it has our favorite post-workout trio of creatine, protein, and electrolytes, with the welcome addition of a mighty pre-workout for a comprehensive supplemental routine for all your training needs.
Each featured product is backed by Kaged's commitment to high-quality products that are third-party tested and banned-substance free for elite athletes, active individuals, and beginners alike. This stack even boasts a 100% rating on site from reviewers who enjoyed the products and the post-workout recovery it gave them.
What We Like
- 4 products with ingredients for pre-, intra-, and post-workout
- Reviewed well among users
- Several flavor choices
- Third-party tested & banned-substance free
What We Don't Like
- Expensive
- Some users may not need all 4 products
BUY: Kaged Elite Training Stack
What is a Post-Workout Supplement?
Post-workout supplements are used to help replenish the body's nutrients to help retain muscle and boost recovery for your next workout. You can certainly replenish your nutrients the old-fashioned way through a well-balanced—and well-timed—macronutrient-heavy meal of protein, carbohydrates, and fats. However, if a large meal after training doesn't fit your schedule, a supplement rich in those essential nutrients can go a long way to help your post-workout recovery.
Products targeted for post-workout consumption tend to include ingredients like branched-chain amino acids (BCAAs), slow-digesting carbohydrates, powdered protein, and creatine. All of which are well-researched for their effects on muscle growth and recovery. These supplements are most often found in powder form, which can be mixed with water or another beverage for a shake after exercise or in easy-to-swallow capsules.
Benefits of Post-Workout Supplements
Depending on the ingredients used in the post-workout formula, there are a few key benefits to using a post-workout, including:
Enhanced Muscle Repair and Recovery
After training, your muscles need nutrients for effective recovery and the repair of broken-down tissue from exercising. Post-workout supplements can provide nutrients like protein and amino acids in a direct and convenient way for optimizing your performance.(10)
Muscle Growth
Post-workout protein has been shown in studies to help stimulate muscle protein synthesis (or muscle growth). Protein can help to reduce the breakdown of muscle after training and preserve your lean muscle mass.(11)
Replenishment of Glycogen Levels
Post-workout supplements often include carbohydrates to help fuel your energy levels that are reduced during strenuous exercise. Glycogen is a polysaccharide that houses those carbohydrates for energy storage in the muscles leading to optimal performance.(12)
What to Avoid in a Post-Workout Supplement
What to avoid in a post-workout supplement can be fairly subjective and depend on the blend of ingredients you prefer. For example, if you're looking for a post-workout that contains protein to help build muscle, but you're vegan or lactose intolerant, you should avoid products containing whey protein. Although whey protein isolate is filtered to remove most of the lactose, it will still have traces, so if you're highly sensitive to dairy, plant-based may still be the best way to go.
Another item to consider is whether the product uses artificial sweeteners or contains added sugars, as these may derail your progress if you're watching your sugar intake. Lastly, some users may wish to avoid products that use proprietary blends or lack information on third-party testing for quality and potency.
How Much Do Post-Workout Supplements Cost?
Post-workout supplements tend to range in price depending on quality and ingredients. A protein supplement or blend, for example, will probably be much more expensive than a supplement with either BCAAs or creatine as the sole ingredient. For this list, our post-workout recommendations cost about $1 to $3 per serving.
How to Choose the Best Post-Workout Supplement for You
When you're shopping for a post-workout supplement, it's important to remember that not all supplements are created equal. There are several things you should look for when shopping for a supplement because these factors will be the difference between buying a mediocre and a great post-workout supplement.
Form
First, you need to decide what form you want your supplement to be in. Do you want a powder, pill, or liquid?
There are pros and cons to each form. Powders are usually the most affordable option and they're easy to take with you on the go. Powders can be messy, but overall, they are typically the best option for most people.
Pills are also convenient, but they can be hard to swallow. Pills also might have a protective covering on them that ensures they don't break down as quickly. For some people with digestive issues and low stomach acid levels, the drawback is that these pills never fully break down and digest, becoming a waste of money (no pun intended).
Liquids are the fastest-absorbing option, but they're not as portable or convenient as powders or pills. What's more, the best-quality liquid supplements can be very pricey.
Post-Workout Ingredients
Next, you need to look at the ingredients in the supplement. The best post-workout supplements contain ingredients that will help your body recover from your workout. But it's important to note that not all post-workout supplements will contain all of these ingredients at one time.
For example, protein is a great post-workout supplement by itself, but it's unlikely you would find it wrapped up with too many other ingredients such as electrolytes or betaine anhydrous. On the other hand, you would typically find betaine anhydrous combined with several other ingredients such as creatine, glutamine, and BCAAs. Some of the best ingredients for post-workout recovery include:
Protein
The quintessential post-workout ingredient, protein is required for muscle growth and repair. Dietary protein is broken down into amino acids, which are the literal building blocks for muscle tissue. There are several types of protein powders that you can choose from depending on your goals, dietary preferences, and budget. In general, the three most popular types are the following:
- Whey concentrate: Traditional whey protein concentrate is cheap and effective. The level of concentrate versus carbohydrate filler depends on the brand you buy.
- Whey protein isolate/hydrolyzed: This whey protein is filtered, providing you with a highly bioavailable and purer form of protein. Easy to digest and fast to absorb, whey isolate also comes with a bigger price point.
- Plant proteins: Great for people with dairy allergies, vegetarians, and vegans, plant protein tends to be made up of a combination of a few sources of plant protein like brown rice, pea, and quinoa. However, plant proteins can host a big price point and might not have the same level of bioavailability as dairy protein powders.
Creatine
Creatine is another post-workout staple and has been shown in multiple studies to help improve your strength and power during your workouts while supporting your recovery and muscle gains after the workout. It's often found in both pre-workout and post-workout supplements because the timing is irrelevant so long as you're taking it daily.
BCAAs
BCAA stands for branched-chain amino acids. While there are 20 amino acids in the human body, only three are dubbed BCAAs: leucine, isoleucine, and valine. These three amino acids are essential for muscle repair and growth. They can also help to reduce workout fatigue.
Glutamine
Like creatine, glutamine is one of the most popular ingredients for muscle recovery. Glutamine is an amino acid that has been shown to promote growth while fighting against muscle breakdown. Many people also take glutamine to boost their immune system, help with digestive issues, and support cognitive function.
Betaine Anhydrous
Betaine is naturally occurring in foods such as beets and spinach. It's been shown to improve power output and help with muscle growth(8)
L-Carnitine
L-carnitine is an amino acid that's involved in fat metabolism. It can also help with recovery from exercise.
Electrolytes
Electrolytes are minerals that help your body stay hydrated. It's not enough to drink plain water, you need electrolytes in that water. They're especially important if you're sweating a lot during your workout.
Dextrin
After a tough workout, your muscle glycogen stores will be depleted. That means you need glucose so your body can refill its stores of glycogen. Dextrin is a type of carbohydrate that's efficiently absorbed by the body.
Bioavailability
Bioavailability refers to how easily and effectively an ingredient is digested and absorbed by the food. Based on a scoring system of up to 100, the higher the score, the better the bioavailability. Just like whole foods, not all ingredients are processed equally by the body.
For example, did you know that zinc oxide is not as bioavailable as zinc chelate? Here are the best versions of certain post-workout ingredients:
- Protein: This really comes down to your budget. Classic whey protein concentrate is effective enough, but it's not nearly as bioavailable as hydrolyzed whey protein. You can use both in your training regimen, though. Consume whey concentrate as a meal replacement and use hydrolyzed whey right after a workout for the best results.
- Creatine: The most studied and proven version of creatine is creatine monohydrate. There are other forms of this ingredient, but for most people, these are just pricey versions of the same thing. If you have an extremely sensitive stomach and find that creatine gives you indigestion, consider trying micronized creatine or creatine HCl.
- L-Carnitine: L-carnitine L-tartrate is the preferred form of L-carnitine for exercise performance due to its superior bioavailability and muscle recovery results.
Dosage
Another thing to consider is the dosage of the ingredients in the supplement. Just because an ingredient is featured in a supplement doesn't mean there's enough of it to see real benefit. Make sure your post-workout ingredients are properly dosed according to what the science is saying.
Proprietary Blends
Speaking of proper dosages, you need to be careful of proprietary blends. A proprietary blend is a mixture of ingredients that's been combined into one formula. The problem with proprietary blends is that you don't know how much of each ingredient is in the supplement. That means you don't know if you're getting a high enough dose of the ingredients for the supplement to be effective.
Third-Party Testing
You want to make sure the supplement you're considering has been third-party tested. Third-party testing is when an independent company tests a product to verify that it contains the ingredients it claims to contain and that those ingredients are present in the amounts listed on the label.
This is important because it ensures that the supplement is safe and effective. It also gives you peace of mind knowing that you're taking a quality product.
Flavor Options
Last, but not least, you need to consider the flavor options of the supplement. Some supplements come in a variety of flavors, while others only come in one or two flavors. If you're picky about flavors, you'll want to find a supplement that has a variety that you can try. Otherwise, you may not be as motivated to take the supplement after your workout.
How We Chose the Best Post-Workout Supplements
We thoughtfully chose our list of recommendations for the best post-workouts by researching products from brands we trust—like Legion, Xwerks, and Kaged—with clean, transparent formulas, certifications like third-party testing, and positive reviews from regular users. We also give extra consideration to products that have a proven track record for excellent customer service—such as money-back guarantees—and subscription options for extra savings and convenience.
FAQS About Post-Workout Supplements
Do I really need protein after a workout?
Absolutely, especially if you performed a strength-training workout. Protein contains the building blocks of muscle tissue that support muscle recovery and growth.
What should I drink for muscle recovery?
For optimal muscle recovery, you want a post-workout supplement that contains electrolytes, carbohydrates, and protein or BCAAs. Immediately after your workout, stick with a variation of whey protein or BCAA supplements. For later on in the day, you can use post-workout supplements that focus on hydration and specific ingredients like betaine anhydrous and glutamine.
Are BCAAs good after a workout?
Yes, BCCAs are highly recommended after a workout. BCAAs are composed of leucine, isoleucine, and valine. All three of these amino acids have been found to provide the most benefit for muscle recovery, growth, and results.
Is creatine good for post-workout?
You can take creatine anytime as long as you take it every day. To ensure they don't forget, many people find it convenient to take creatine with their post-workout supplement.
What should I not do after a workout?
Do not skip your post-workout nutrition routine. Your body needs nutrients to kick-start the muscle recovery process. Whether it's a protein-rich meal or a post-workout supplement, be sure to get something after your workout.
What happens if I don't eat after a workout?
If you don't eat or take a post-workout supplement, then you increase the risk of muscle protein degradation. Looking for nutrients, your body may break down muscle protein, especially if you've burned through your glycogen supply. This is why a convenient post-workout supplement is so important.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Our Final Takeaway
A post-workout supplement has the potential to help make muscle growth much easier, especially if you hate the thought of shoveling chicken and rice into your mouth after an intense workout. They can also help provide you with essential nutrients you may be lacking to help aid in post-workout recovery so you can get back on the track or weight bench for your next session. Workout recovery supplements may not always be necessary if you get your nutrients from a balanced diet; however, these products are certainly convenient and helpful for the busy athlete or heavy lifter.
What to Eat Before a Workout | Creatine Timing | Protein Timing | Best Pre-workout Supplements | Best Post-Workout Supplements | Best Creatine Supplements | Best Protein Powder Supplements | Best Peanut Butter | Best Greek Yogurt
References
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About the Author
David has over a decade of experience as a NASM-certified personal trainer, fitness and nutrition specialist, and sports conditioning specialist. David has written blog posts, e-books, training guides, and online courses that cover a range of health and fitness topics.
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