The Best Post-Workout Supplements for Better Recovery

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It can be frustrating spending multiple hours a week in the gym and not seeing the results you’ve been looking for. If this scenario feels all too familiar, then it might be time to optimize your post-workout routine. If you’re putting in the hard work during training, you also need to provide your muscles with the time and nutrition they need to fully recover and grow. This is where post-workout supplementation can play a key role in helping to achieve your health and fitness goals.

There is a wide variety of different post-workout supplements available, including protein powder, creatine, branched chain amino acids (BCAAs), electrolyte powders and so much more. It can feel overwhelming trying to figure out the best option for your specific situation.

If you’ve been searching for the best post-workout supplements to optimize your recovery, then you’re in the right place. Our comprehensive article covers everything you need to know about the different post-workout supplements that are available, their potential benefits and our top picks for the best ones on the market.

Our Picks for the Best Post-Workout Supplements:

• Best Overall Post-Workout Supplement: Transparent Labs Post
• Best Post-Workout Supplement for Muscle Gain: Legion Athletics Recharge
• Best Post-Workout Supplement for Endurance: Transparent Labs Creatine HMB
• Best Post-Workout BCAAs: Jacked Factory BCAA
• Best Post-Workout Supplement for Hydration: XWerks Motion
• Best Post-Workout Whey Protein: XWerks Grow
• Best Post-Workout Vegan Protein: KOS Organic Plant Protein
• Best Post-Workout Supplement Stack: Kaged Training Stack
• Best Post-Workout Supplement for Muscle Recovery: Transparent Labs Build

Best Overall Post-Workout Supplement: Transparent Labs Post

Key features & specs

• Key ingredients: L-Glutamine, L-Carnitine L-Tartrate, Betapure (betaine anhydrous), beta-alanine, VitaCherry (tart cherry powder), Astragin
• Serving size: One scoop (15.7 grams)
• Calories per serving: Zero
• Flavors: Black Cherry, Orange, Strawberry Lemonade
• Sweeteners: Stevia
• Allergen info: Allergen-free
• Benefits: Formulated to reduce exercise induced muscle damage, reduce muscle soreness post training and drive nutrients into the muscles post workout

Transparent Labs, a supplement company established in 2015, is best known for transparent labels on their supplements. They are committed to never using proprietary blends and avoiding the use of artificial ingredients like sweeteners, flavors and colors in their products.

Transparent Labs Post is a part of their Transparent Labs Core Series, which is a supplement stack engineered for promoting lean body mass. As the name implies, Post is a post-workout supplement intended to be taken immediately after a training session to optimize recovery.

The major ingredients include five grams of L-Glutamine to help reduce exercise-induced muscle damage, 500 milligrams of tart cherry powder, shown to inhibit muscle soreness after training and two grams of L-Carnitine L-Tartrate, which decreases muscle fatigue and helps convert fat into energy.

In addition to these recovery benefits, this product is also designed to stimulate muscle growth by using Post in tandem with a protein supplement or fast digesting dietary protein source. This is because of the betaine anhydrous, which improves insulin sensitivity in the body. This means that this ingredient in particular helps drive nutrients rapidly into the muscles post-workout. The resulting improved recovery allows for a faster turnaround time between training sessions and ultimately drives muscle growth.

Post comes in three flavors, with customer reviews pointing heavily toward the Strawberry Lemonade flavor as the best of the bunch.

Related Post: 10 Best Muscle Recovery Supplements

Pros:

• Can reduce delayed onset muscle soreness (DOMS)
• Transparent Labs products never contain artificial sweeteners, colors or flavors
• Effective dosages of the active ingredients
• Subscribe and save 10 percent, plus free shipping

Cons:

• No protein or creatine included in this formulation
• No evidence showing beta-alanine supplementation aids muscle recovery
• High price point

Best Post-Workout Supplement for Muscle Gain: Legion Athletics Recharge

Key features & specs

• Key ingredients: Creatine monohydrate, L-carnitine L-tartrate, corosolic acid
• Serving size: One scoop (9.4 grams)
• Calories per serving: Five
• Flavors: Arctic Blast, Strawberry Lemonade, Watermelon, Fruit Punch, Sour Candy, Unflavored
• Sweeteners: Stevia
• Allergen info: Allergen-free
• Benefits: Formulated to increase strength and exercise performance, while reducing muscle soreness

I tried Legion’s pre-workout, Pulse, and think it’s one of the best pre-workout supplements I’ve reviewed, thanks to its all-natural formula. So, when it comes to a post-workout supplement, I recommend another Legion product, Recharge. Recharge is our pick for the best post-workout supplement for muscle gains because it’s formulated to help you train harder and recover faster.

Recharge contains five grams of creatine, which research says may help athletes improve their muscle growth, muscle mass and athletic performance. Another ingredient in Recharge’s formula is L-carnitine L-tartrate, which, according to studies, may help reduce exercise-induced muscle cramping and improve muscle repair. Recharge also contains corosolic acid. Research indicates that corosolic acid may help athletes absorb carbs and protein better after a workout by improving blood glucose control and increasing insulin signaling.

Our tester, Lindsay Scheele, tried the sour candy flavor of Recharge and says it helped her recuperate after a few tough training days. “I used this after four recent workouts and plan on continuing to use it. I’m training hard right now and think Recharge has helped enhance my recovery,” said Scheele.

Pros:

• Third-party lab tested for potency and purity
• Made using clinically effective doses, meaning the amount of the ingredient needed to produce a biological response
• Our tester liked the sour candy flavor and thinks Recharge is an effective post-workout supplement

Cons:

• Creatine might cause water retention or digestive discomfort for some people

Best Post-Workout Supplement for Endurance: Transparent Labs Creatine HMB

Key features & specs

• Key ingredients: Creatine monohydrate, beta-hydroxy beta-methylbutyrate (HMB), BioPerine
• Serving size: One scoop (seven grams)
• Calories per serving: Zero
• Flavors: Blue Raspberry, Sour Grape, Tropical Punch, Fruit PUnch, Watermelon, Black Cherry, Orange, Hawaiian Splash, Peach Mango, Unflavored
• Sweeteners: Stevia
• Allergen info: Allergen-free
• Benefits: Formulated to enhance strength, increase endurance and prevent lean muscle loss during training

Transparent Labs Creatine HMB is recommended for building muscle size, strength and endurance in the gym. Most creatine supplements contain standalone creatine powders like creatine monohydrate, creatine hydrochloride or micronized creatine. Transparent Labs sets their product apart through the inclusion of both the beta-hydroxy beta-methylbutyrate and the patented BioPerine, a black pepper extract that increases the bioavailability and absorption of other compounds.

A systematic review of six articles studying the effects of the combination of creatine and HMB supplementation concluded that three grams per day of both ingredients can produce positive effects on strength, anaerobic performance, endurance and increasing fat-free body mass. Transparent Labs Creatine HMB contains five grams of creatine monohydrate and 1,500 milligrams of HMB, which is sufficient to elicit these beneficial effects.

While creatine doesn’t need to be taken post-workout, there is evidence to suggest that ingestion of creatine after training may produce superior gains in lean body mass and strength compared to pre-workout supplementation.

This product comes in 10 flavor options, which is a nice change of pace since most creatine supplements come unflavored.

Pros:

• 10 different flavor options to choose from
• Pairs creatine with HMB
• Includes BioPerine for enhanced bioavailability
• Subscribe and save 10 percent discount, plus free shipping

Cons:

• High price point compared to creatine monohydrate alternatives

Best Post-Workout BCAAs: Jacked Factory BCAA Fermented

Key features & specs

• Key ingredients: Fermented L-leucine, fermented L-valine, fermented L-Isoleucine
• Serving size: One scoop (6 grams)
• Calories per serving: 0
• Flavors: Blue Raspberry, Fruit Punch, Unflavored
• Sweeteners: Stevia
• Allergen info: Allergen-free
• Benefits: Formulated to improve muscle growth and repair

Branched-chain amino acid (BCAAs) supplements are some of the most controversial sports supplements on the market because consuming BCAAs alone is thought to be ineffective at enhancing muscle recovery. BCAAs must be consumed alongside the other nine essential amino acids to trigger new muscle growth. That being said, there are plenty of instances in which BCAA consumption is useful. For example, plant-based protein sources are usually lower in BCAAs than meat, poultry and dairy. So, individuals following a vegan or vegetarian diet may benefit from added BCAA supplementation.

Research shows that BCAAs may act as an energy source after your muscle glycogen levels are depleted during prolonged exercise. This makes Jacked Factory’s BCAAs a helpful product for athletes or individuals who train multiple times a day and need as much energy as possible to fuel their workouts.

Our tester, Brandon Lunsford, tried Jacked Factory BCAAs in the blue raspberry flavor. “I definitely recommend this product to someone looking to supplement their BCAA intake. The flavor was sweet but not overpowering and didn’t taste like fake sugar,” said Lunsford.

Pros:

• Includes a 2:1:1 ratio of leucine to isoleucine to valine, an optimal formula to achieve results
• 100 percent money-back guarantee if you are unsatisfied with the product
• Vegan and hypoallergenic

Cons:

• Overconsumption of BCAAS may cause negative side effects such as fatigue, loss of coordination, nausea, headaches and increased insulin resistance

Best Post-Workout Supplement for Hydration: XWerks Motion

Key features & specs

• Key ingredients: Cluster dextrin, BCAAs
• Serving size: One scoop (34 grams)
• Calories per serving: 110 calories
• Flavors: Raspberry Lemonade, Watermelon
• Sweeteners: Sucralose
• Allergen info: This product contains soy
• Benefits: Formulated to replenish muscle glycogen levels and aid in muscle recovery and hydration

XWerks is a supplement company that’s committed to optimizing athletic performance. Their sports supplement Motion is designed for that exact purpose and includes key ingredients like cluster dextrin, BCAAs and mineral electrolytes.

Cluster dextrin is a complex carbohydrate that helps replenish muscle glycogen levels in the body after training. Clinical trials have shown that it absorbs rapidly and may provide increased performance and endurance benefits compared to other carbohydrate sources like maltodextrin or glucose. BCAAs, another popular post-workout recovery ingredient, are the amino acid building blocks the body needs to repair and build new muscle. The final ingredients, mineral electrolytes calcium, magnesium and sodium, are beneficial for rehydrating the body after an intense workout.

You can consume this product before, during or after a training session to reap the benefits. In my opinion, it’s best utilized as a pre-workout if you haven’t eaten anything within one hour before training, or as a post-workout if you have a significant amount of time before your next meal.

Motion is currently available in only two flavors—Raspberry Lemonade and Watermelon. From the consumer reviews on the XWerks website, it appears individuals really enjoy the Raspberry Lemonade flavor.

Pros:

• 25 grams of complex carbohydrates per serving
• Mineral electrolytes included for added hydration
• Gluten-free and dairy-free
• Vegan- and vegetarian-friendly

Cons:

• Limited flavor options available

Best Post-Workout Whey Protein: XWerks Grow

Key features & specs

• Key ingredients: Whey Protein Isolate
• Serving size: One scoop (30 grams)
• Calories per serving: 110 calories
• Flavors: Chocolate, Vanilla, Peanut Butter, Strawberry
• Sweeteners: Stevia
• Allergen info: This product contains milk and lecithin (sunflower) ingredients
• Benefits: Muscle repair, recovery and growth

XWerks Grow is a high-quality whey protein isolate sourced from grass-fed, pasture-raised cows from New Zealand. The whey protein is ultra-filtered to remove excess carbohydrates and fats, which makes it an ideal protein powder for individuals following a low-carbohydrate or keto diet plan.

Protein powder is a phenomenal post-workout supplement choice because it’s an inexpensive, high-quality protein source proven to enhance muscle repair, recovery and growth. Grow contains 28 grams of protein per serving, making it a good choice for anyone looking to build lean muscle mass.

Naturally sweetened with stevia, Grow doesn’t contain any artificial sweeteners or colors. Consumers also rave about the taste of this whey protein powder regardless of the flavor chosen, and love the fact that it mixes easily in a simple shaker bottle.

Related Post: The Best Tasting Protein Powders to Help You Achieve Your Fitness Goals

Pros:

• 100 percent whey protein isolate from grass-fed, pasture-raised cows
• Rapidly digesting, high-quality protein source
• No artificial sweeteners or colors
• Instant mixing with no clumping

Cons:

• This product is pricey
• Only a 5% subscribe and save discount
• Strawberry flavor uses artificial flavoring

Best Post-Workout Vegan Protein: KOS Organic Plant Protein

Key features & specs

• Key ingredients: Organic pea protein, organic coconut milk, organic alkalized cocoa, organic flax seed, organic coconut sugar, organic inulin, organic acacia gum, organic quinoa, himalayan salt, organic fruit and veggie blend, digestive enzyme blend, KOS vitamins and minerals blend
• Serving size: Two scoops (39 grams)
• Calories per serving: 160 calories
• Flavors: Blueberry Muffin, Chocolate, Chocolate Chip Mint, Chocolate Peanut Butter, Salted Caramel Coffee, Vanilla, Unflavored
• Sweeteners: Stevia
• Allergen info: This product contains tree nuts (coconut)
• Benefits: Muscle repair, recovery and growth

KOS provides vegan and vegetarian consumers with a wide range of different supplements, including plant-based protein powders and superfood blends. Their Organic Plant Protein powder is a blend of different plant-based protein sources, including peas, flax seeds, chia seeds, pumpkin seeds and quinoa. This 20-gram blend of legumes and seeds ensures that every scoop contains all nine of the essential amino acids (EAAs) your body needs to help repair and grow muscle.

In addition to the protein, KOS Organic Plant Protein also contains digestive enzymes and a blend of organic fruits and veggies to help meet your daily micronutrient needs. This company has also been recognized as having one of the best-tasting vegan protein powders on the market, and they offer a wide variety of flavor options. Customers seem to love the classics and advise choosing either the chocolate or vanilla flavor profiles.

Pros:

• Non-GMO USDA Certified Organic ingredients
• Completely vegan protein powder that’s dairy- and lactose-free
• Contains Organic Fruit and Veggie Blend, Digestive Enzyme Blend and KOS Vitamins and Minerals Blend
• Wide variety of flavor options available

Cons:

• Plant-based protein powders are higher in calories than other protein supplements

Best Post-Workout Supplement Stack: Kaged Training Stack

Key features & specs

• Key ingredients: Kaged Whey Protein Isolate, whey protein isolate. Kaged Pre-Kaged L-citrulline, BCAAs, betaine, beta-alanine, creatine HCl, taurine, L-tyrosine, caffeine. Kaged Creatine HCl, creatine hydrochloride. Kaged Hydra-Charge, electrolyte blend of calcium, phosphorus, magnesium, sodium and potassium, taurine
• Serving size: Kaged Whey Protein Isolate, one scoop (31 grams) Kaged Pre-Kaged, one scoop (29.6 grams). Kaged Creatine HCl, one scoop (750 milligrams). Kaged Hydra-Charge, one scoop (4.8 grams)
• Calories per serving: Kaged Whey Protein Isolate, 110. Kaged Pre-Kaged, 20. Kaged Creatine HCl, 0. Kaged Hydra-Charge, 5
• Flavors: Kaged Whey Protein Isolate, Vanilla, Chocolate, Chocolate Peanut Butter, S’mores. Kaged Pre-Kaged, Pink Lemonade, Fruit Punch, Krisp Apple, Grape, Orange Krush, Cherry Bomb, Berry Blast. Kaged Creatine HCl, Unflavored, Fruit Punch, Lemon Lime. Kaged Hydra-Charge, Fruit Punch, Strawberry Yuzu, Glacier Grape, Lemon Lime, Hibiscus Pear, Apple Limeade, Orange Mango
• Sweeteners: Kaged Whey Protein Isolate, sucralose. Kaged Pre-Kaged, stevia and sucralose. Kaged Creatine HCl, none. Kaged Hydra-Charge, stevia and sucralose
• Allergen info: Kaged Whey Protein Isolate contains milk. Kaged Pre-Kaged contains tree nuts. Kaged Creatine HCl, none. Kaged Hydra-Charge contains tree nuts
• Benefits: Formulated to build muscle and enhance athletic performance

If you’re looking for a supplement stack to help you before, during and after your workout, we recommend Kaged Training Stack. Eating protein, using electrolytes to hydrate and supplementing with creatine are some of our favorite post-workout recovery tools. We like the Kaged Training Stack because includes a pre-workout, protein, creatine and hydration powder. Our team has tried all four of those supplements and has given each high marks for taste and effectiveness.

I’ve tried Kaged Pre-Kaged and think it’s one of the best pre-workouts for athletes and anyone who is trying to build muscle. I’ve also tried the brand's Whey Protein Isolate, which is included in this supplement stack, and think it’s one of the best protein powders I’ve ever tested.

Our tester, Lindsay Scheele, tried the hydration powder Hydra-Charge after a recent workout. “I would 100 percent buy this for myself. The Hibiscus Pear flavor was a delicious way to get some electrolytes back in my body after a tough workout,” Scheele said.

Another tester on our team, Nicole Davis, tried Kaged Creatine HCI. “It mixed well into my water, and the Lemon Lime flavor had just the right blend of sweetness and tart,” said Davis.

Pros:

• Combines all of the supplements I look for in a stack: protein, creatine and pre-workout
• Out testers give high marks for flavor to all of the supplements in this stack
• Formulated with scientifically dosed ingredients

Cons:

• Whey Protein Isolate contains the artificial sweetener sucralose
• Pre-Kaged contains L-citrulline and caffeine, so not ideal for cardio or endurance workouts 

Best Post-Workout Supplement for Muscle Recovery: Transparent Labs Build

Key features & specs

• Key ingredients: PeakO2 (mushroom complex), epicatechin (green tea extract), elevATP (ancient peat and apple extract), SenActiv (Panax notoginseng, Rosa roxburghii), Astragin (Astragalus membranaceous root, Panax notoginseng root)
• Serving size: One scoop (5.8 grams)
• Calories per serving: 15 calories
• Flavors: Fruit Punch, Peach Mango
• Sweeteners: Stevia
• Allergen info: Allergen-free
• Benefits: Formulated to improve recovery from exercise, promote muscle anabolism and enhance nutrient uptake by muscles

Transparent Labs Build contains a variety of ingredients not commonly found in other muscle recovery supplements, which makes this product fairly unique. Build is a combination of trademarked dietary supplements, including PeakO2 mushroom complex, epicatechin from green tea extract, elevATP (a trademarked ancient peat and apple extract) and two products form NuLiv sciences, SenActiv and Astragin.

PeakO2 is a certified organic combination of six adaptogenic mushrooms that helps users increase power and endurance and reduce mental and physical stress. Epicatechin and elevATP have been shown to enhance skeletal muscle growth. The final two ingredients include SenActiv, which has been shown to regenerate muscle cells and allow for rapid recovery post training, and Astragin, which aids the absorption of nutrients in the body and may help enhance gut health.

Build is priced at $49.99 for a 60-serving tub, and currently comes in two flavor options, Fruit Punch and Peach Mango.

Pros:

• Unique ingredients not found in other post-workout supplements
• Transparent Labs products never contain artificial sweeteners, colors or flavors
• Effective dosages of the active ingredients
• Subscribe and save 10 percent discount, plus free shipping

Cons:

• High price point
• Only two flavor options available

What Is a Post-Workout Supplement?

A post-workout supplement is a nutritional aid designed to be consumed after a training session, with the purpose of helping the body replenish the nutrients that have been lost throughout the workout. These supplements are intended to enhance recovery and promote new muscle growth, and therefore, allow you to fully attack future training sessions.

Post-workout supplements come in various forms, ranging from powders and capsules to ready-made drinks. The key is finding the right supplement for your needs and in a form that works with your lifestyle. The most common ingredients found in post-workout supplements include protein, carbohydrates, creatine, BCAA’s, glutamine and vitamins and minerals.

It’s helpful to think about your nutrition as a whole in order to determine which of these supplements may help to fill any gaps in your diet. It’s worth noting that, while post-workout supplements can be beneficial for certain individuals, they aren’t essential for recovery and muscle growth. If you consume a well-balanced diet that includes sufficient protein, carbohydrates, fats and other micronutrients, then you may not need the help of additional supplementation.

Types of Post-Workout Ingredients

Protein

Protein is the most commonly used ingredient in post-workout supplements, and for a good reason since adequate protein intake is essential for muscle growth and repair. Protein powder is an easy and convenient way to increase your total daily protein intake, especially if you have trouble hitting your protein target through food alone. Post-workout protein supplements come in a variety of different forms, including protein bars, ready-to-drink protein shakes and easy-to-mix protein powders. These supplements are a convenient tool to use when you have a significant amount of time between your training session and the next full meal.

Creatine

Creatine is one of the most popular sports supplements when it comes to improving strength and building muscle. Countless studies have shown that daily creatine supplementation improves performance in high-intensity athletics and increases muscle size, strength and endurance. Although it isn’t necessary to take creatine post-workout, it’s often included in post-workout supplements because of the added convenience. An effective creatine dose is between three and five grams per day, depending on your body weight.

BCAAs

Branched chain amino acids—or the amino acids leucine, isoleucine and valine—are an extremely popular post-workout supplement. However, studies haven’t found that taking BCAAs alone is effective at promoting muscle repair and recovery. It’s not that BCAAs are ineffective; it's just that they need to be consumed with similar amounts of the other nine essential amino acids to provide beneficial recovery results. Supplementation of BCAAs may be more impactful for individuals who consume plant-based diets because animal proteins tend to be higher in BCAAs than their plant-based counterparts.

Glutamine

L-glutamine, a conditionally essential amino acid, is a proven muscle recovery supplement that has been shown to reduce exercise-induced muscle damage. This means that L-glutamine is especially beneficial for athletes or gym goers who practice prolonged exercise sessions on a daily basis. Glutamine supplementation has been found to be effective at a five-gram dose per day.

BioPerine

BioPerine is a purified and patented form of piperine, a compound derived from the black pepper fruit. Studies show that piperine exhibits a wide range of positive effects, including antioxidant and anti-inflammatory activity in the body, both of which would be beneficial post-workout. That being said, the main reason BioPerine is included in a majority of post-workout supplements is its ability to enhance the absorption and bioavailability of other active ingredients. This means that BioPerine is able to increase the effectiveness of other ingredients included in a post-workout supplement.

Betaine anhydrous

Betaine is an organic compound that’s found in many foods, including spinach, beets and a variety of whole grains. One study found that betaine supplementation at 2.5 grams per day yielded improvements in body composition, muscle size, muscular endurance and power output.

Dextrin

Dextrin is a complex carbohydrate that acts as a fuel source for the body during training. Studies have shown that it can increase your endurance as well as subdue the stress hormone response induced by intensive exercise. Dextrin is also beneficial post workout as a way to recover the muscle glycogen used during training. This is especially important for individuals who train multiple times a day and need to quickly replenish their muscle glycogen stores prior to their next training session.

L-Carnitine

L-carnitine post workout is beneficial for anyone looking to improve their body composition. In addition to post-workout supplements, this ingredient is often included in fat burners because of its ability to promote the conversion of excess body fat into energy. A recent 2020 meta-analysis looked at 37 randomized controlled clinical trials and concluded that L-carnitine did provide a modest reduction in body weight at a dose of two grams per day when compared to a placebo.

Electrolytes

Many post-workout supplements designed to improve athletic performance include a number of beneficial mineral electrolytes. This is important because, in addition to the water that exits the body in the form of sweat during intense exercise, electrolytes like sodium, potassium, magnesium, chloride and calcium are excreted as well. Replenishing these electrolytes post-exercise helps maintain the optimal fluid balance in the body to ensure proper hydration levels.

Benefits of Post-Workout Supplements

Post-workout supplements offer several important benefits, including:

1. Muscle repair and recovery: After an intense training session, your muscles require nutrients to repair and recover effectively. Post-workout supplements can provide these nutrients quickly and conveniently to enhance the recovery process and heal muscle damage quickly.
2. Replenish muscle glycogen: Glycogen is the primary fuel source for your muscles during exercise, and is slowly depleted over the course of your workouts. Post-workout supplements that contain carbohydrates can help to rapidly replenish glycogen stores, which leads to better performance during your next workout.
3. Promote muscle protein synthesis: Post-workout supplements that contain protein can quickly stimulate muscle protein synthesis in the body. This can help to reduce muscle breakdown, preserve lean muscle mass and promote new muscle growth.
4. Improve hydration: Proper hydration is critical for optimal performance. Post-workout supplements that contain electrolytes can help to replenish the fluids and minerals lost during a workout through sweat.

Precautions

There should always be some thought that goes into choosing the right supplements for your health, fitness and wellness goals. If you’re interested in a certain product, start by checking the nutrition facts label and research the ingredients to make sure they’re both safe and effective. It’s also smart to consult with a healthcare professional before adding a supplement to your daily routine, especially if you have any underlying health conditions or take medications that could interact with the supplement.

That being said, most post-workout supplements are not going to have any ingredients that will be a cause for concern for healthy individuals. My main suggestion would simply be to avoid taking the same ingredient multiple times throughout the day in different supplements. For example, creatine is an ingredient that’s commonly found in both pre-workout and post-workout formulations. While taking excess creatine up to a certain extent will likely not be harmful, it’s best practice to stick to the recommended daily dose. With the number of post-workout supplements on the market, it shouldn't be hard to find one without the specific ingredients you’re consuming through other sources.

How to Choose the Best Post-Workout Supplement for You

Ingredients

There are a variety of different ingredients that can be beneficial when taken post-workout. The key, however, is to find the ones that will be helpful for your specific needs. Here are some guidelines to help:

• Protein is often an effective post-workout ingredient because it can be a challenge to consume enough daily protein to maximize your muscle-building potential through dietary sources alone. On the other hand, if you eat a very high protein diet, then using a protein shake post-workout may be unnecessary.
• If you tend to sweat a lot during training or workout in very hot and humid environments, then it’s likely that a supplement with electrolytes will be a powerful post-workout tool to help you rehydrate. This is an example of an ingredient that might be more beneficial for an athlete that trains outside compared to a bodybuilder who works out in a climate-controlled gym.
• Added carbohydrates are another ingredient that’s more favorable for certain individuals than others. These extra carbs are important post-workout nutrition for an athlete who trains multiple times per day; however, someone with weight loss goals would want to avoid these additional calories.

Dosage

Whenever you take a post-workout supplement, you want the ingredients to be included in dosages that will actually provide intended benefits. You can reference the “Types of Post-Workout Ingredients” section above to learn more about the clinically effective dosages and the ingredient amounts you should look for in your supplements.

Form

Post-workout supplements come in various forms, including powders, capsules, bars and ready-to-drink products. Regardless of the type that you choose, if they have the ingredients you need in dosages that are effective, then the product should work for you.

Third-party testing

While not necessary, reputable supplement companies will send their products out to independent third-party labs to ensure that they meet quality and safety standards. This testing can help verify the purity, potency and accuracy of the supplements ingredient label. It’s also helpful to identify any potential contaminants or harmful substances that may be present in the product. Look for supplements that have been certified by organizations such as NSF International, Informed Sport, USP or LabDoor to guarantee the products have undergone rigorous testing and meet the highest quality standards.

What to Avoid in a Post-Workout Supplement

What you choose to avoid in a post-workout supplement is partly based on personal preference, such as choosing to avoid artificial ingredients like sweeteners, colors and flavors. You’ll also want to verify that you aren’t already taking sufficient amounts of certain ingredients in your post-workout supplement through other sources like pre- or intra-workouts. This will not only hurt your wallet, but it can also be dangerous to go above the recommended daily serving sizes. It’s also best practice to avoid supplements that include proprietary blends on their labels. This is when companies list only the total amount of ingredients without specifying the exact amount of each individual ingredient in the formula, which makes it difficult to determine the effectiveness and safety of the supplement in question.

How We Chose the Best Post-Workout Supplements

We chose the post-workout supplements for our list based on the quality of the ingredients, whether they contained clinically effective dosages, the supplement label transparency and third-party testing data. We also take into account both positive and negative customer reviews, as well as the price point of the supplement compared to the industry averages.

Post-Workout Supplement FAQs

Who should take a post-workout supplement?

Post-workout supplements can be beneficial for any individual who engages in high-intensity physical activity, such as athletes and bodybuilders. These supplements can help to replenish energy stores, reduce muscle damage and ultimately speed up the recovery time between workouts. Post-workout products are especially beneficial to individuals who train multiple times in a single day and need to maximize their recovery protocol.

Is it better to take supplements before or after a workout?

The active ingredients in the supplement will let you know whether the product is intended to be taken before or after a workout. This is the reason that supplements are commonly grouped into categories such as pre-workout, intra-workout or post-workout. The supplements on our list, as the name suggests, are intended to be taken after a training session.

What should I not eat after a workout?

After a workout, it’s generally best to avoid foods that are high in fat or processed ingredients. These types of foods can promote inflammation in the body, which may slow down the recovery process. Depending on your goals, it’s usually recommended to consume a two-to-one ratio of carbohydrates to protein. The carbohydrates will help replenish your muscle glycogen stores, and the protein will help repair your muscle tissue.

What post-workout supplements should I take to build muscle mass?

If your goal is to build muscle mass, then I recommend a post-workout supplement that contains protein. A well formulated protein powder will contain all nine of the essential amino acids our bodies need for muscle repair and growth.

What post-workout supplements should I take to lose weight?

While protein is great for building muscle mass, it’s also a great tool if you’re looking to lose weight. Taking protein can help increase feelings of fullness, which makes it easier to stick to a calorie controlled diet. Increasing your muscle mass is also important because muscle tissue is more metabolically active than fat. So, if you have more muscle mass, your body will burn more calories throughout the day, even when you’re not exercising. Other ingredients, such as L-carnitine, have also been shown to be helpful in promoting fat loss, and can be found in specific post-workout supplements.

Related Post: The Best Supplements for Weight Loss

Takeaway: Are Post-Workout Supplements Worth It?

Post-workout supplements can provide real benefits to individuals based on their specific goals, dietary habits and exercise routines. However, they are not a requirement for building muscle or improving athletic performance. These supplements should never replace a well-balanced diet and regular exercise routine, and are best utilized by individuals who need to maximize their recovery in order to train and perform at the highest level. When choosing a post-workout supplement, remember to find one that caters to your specific needs, since there is such a wide range of different post-workout products on the market.

Prices are accurate and items in stock as of publish time.