The Best Post-Workout Supplements for Muscle Recovery and More, From an R.D. and C.P.T. (2025)

Transparent Labs POST is packed with ingredients that promote post-workout muscle recovery, endurance, and strength, which is why we named it our best overall post-workout supplement. This product is gluten-free and made without artificial sweeteners, colors, or additives. Furthermore, it’s third-party tested, verifying it doesn’t contain harmful amounts of heavy metals or other contaminants. 

We awarded this formulation a perfect 5 out of 5. Key ingredients include 5 grams of l-glutamine, 3.2 grams of beta-alanine, 2.5 grams of betaine anhydrous, and 2 grams of l-carnitine l-tartrate. These ingredients may help minimize muscle soreness, reduce muscle breakdown, promote cellular hydration, and delay muscular fatigue during your next training session. POST also includes tart cherry powder, rich in antioxidants, vitamins, and minerals. It’s designed to reduce inflammation and muscle soreness, helping you recover faster.

This product comes in three different flavors, including Black Cherry, Orange, and Strawberry Lemonade. These flavors are sweetened with stevia extract, a natural, non-caloric sugar substitute.

When it comes to solubility, our testers gave this product a 5 out of 5. “This mixes really easily into water,” one reviewer wrote. “It has no gritty taste.” So, if you like mixing your powder supplements in a standard shaker bottle, you shouldn’t have any issues with this product. 

One 30-serving container costs $49.99, which is about $1.66 per serving. Our team gave the cost a 3.5 out of 5, as it’s pretty middle-of-the-road for price. For athletes shopping on a budget, though, you can probably find the ingredients in this powder at a cheaper cost. 

Protein powder after a workout is practically expected in the fitness world, but not all protein powders are made the same. Sports Research Whey Protein stands out for its superior protein quality, high protein content, well-rounded amino acid profile, and great taste, which is why we think it’s the best post-workout powder. 

A scoop of this protein offers 25 grams of whey protein isolate, a fast absorbing protein that rapidly provides important amino acids to muscles following a workout. Whey protein is particularly high in leucine, the branched chain amino acid that activates muscle protein synthesis. However, Sports Research went a step further to add even more leucine to the product for an impressive total of 3.8 grams per serving. 

“This is a pretty impressive whey protein powder — just take a look at its amino acid profile,” says Chelsea Rae Bougeois, RDN. “It contains 25 grams of protein per serving, including 6.9 grams of BCAAs, but minimal carbs and fat.”

What’s more, the product contains only 3.5 grams of fat and 2 grams of carbs per serving. “If you’re looking to increase your protein intake without skewing your other macros, this could be a great option,” says Bourgeois, RDN. 

BarBend team member Eric Pisko tested the Creamy Vanilla flavor, giving it a perfect 5 out of 5 rating. “Definitely got the vanilla flavor right with this protein and it does have a creamier aspect to it, whether it was taken in water or milk. Would rate this as a very good-tasting protein powder,” he says. 

He also scores solubility a 5 out of 5. “Mixed great in a shaker cup. Not chunky at all and smooth to drink,” he says. Another BarBend tester, Sam Hall, favors mixing with water over milk. “Mixing with milk makes it a bit too heavy and frothy,” he reports. “Shaking it up in ten ounces of water is perfect and I don’t get any grittiness, either.”

At $1.33 per scoop, this protein powder falls within the average price range. You can certainly find some of the best protein powders for less than a dollar per serving, but you tend to get what you pay for. When considering the added leucine and the third-party testing of this product, the cost seems more reasonable. 

Nutricost BCAA provides 6 grams of branched-chain amino acids (BCAAs) to support muscle recovery. BCAAs are essential for stimulating muscle protein synthesis, which helps repair damaged muscles after a workout and build new muscle proteins for growth. The formulation includes 3 grams of leucine, 1.5 grams of isoleucine, and 1.5 grams of valine. This 2:1:1 BCAA ratio is ideal for optimal recovery. 

Registered dietitian, Chelsea Rae Bourgeois, rates Nutricost BCAA a 4 out of 5 for formulation. “They have a clinically dosed ratio of leucine, isoleucine, and valine, but they also contain artificial ingredients, which may cause GI upset,” Bourgeois says.

The flavored options contain artificial flavors and sucralose, an artificial sweetener. If you prefer to avoid artificial ingredients, you can opt for the unflavored version, which does not include these additives.

BarBend editorial member and competitive weightlifter Kate Meier favors the unflavored version. “I tried the unflavored option and it wasn’t completely flavorless,” she says. “However, I’d still rate the flavor a 5 out of 5 because it mixes so well with other drinks. When you mix it with a pre-workout or sports drink, it completely masks the BCAA powder.” 

Meier goes on to rate solubility a solid 5 out of 5, adding, “Either way that I mix — in a shaker cup or in a glass — the water is a little murky and there are some small grains in the texture, but in just a minute or two, it completely dissolves.”

If you’re not sure that the Nutricost BCAA supplement is best for you, check out our experts other recommendations of The Best BCAA’s to find something that works for your fitness goals.

Eating a balanced diet is essential for getting the nutrients you need for optimal recovery. If you have a busy schedule or are a picky eater, a greens powder can help ensure you’re getting the essential nutrients that might be lacking from your meals. The best greens powders like AG1 are loaded with supergreens, vitamins, minerals, probiotics, antioxidants, and more. 

AG1 contains a massive amount of vitamins and minerals sourced from whole foods — 75 to be exact. Superfood ingredients include apple powder, broccoli powder, carrot root powder, and beet root powder. These are all rich in antioxidants that help reduce inflammation and protect cells from damage caused by free radicals.

The supplement also includes digestive enzymes and probiotics to support gut health. Digestive enzymes aid in breaking down fats, proteins, and carbs for better absorption, while probiotics are beneficial bacteria that promote healthy digestion.

AG1 boasts 21 vitamins and minerals including vitamin A, vitamin C, vitamin E, vitamin B12, and zinc. These micronutrients support immune health, vision, healing, metabolism, and blood cell health.

While we love the ingredients, we don’t necessarily like the proprietary blends. “AG1 Athletic Greens gets a 3 out of 5 for its formulation, with major deductions for its proprietary blends and cost,” says Chelsea Rae Bourgeois, RDN. “For many, the cost doesn’t match the purported benefits.”

“It was lightly sweet, refreshing, and tasted like citrus. Nothing unpleasant or bitter or chalky,” BarBend tester Christina Amado says, scoring the taste 4 out of 5. “It’s not like a full-on fruit juice, but the pineapple notes do a good job of masking the earthiness of the ingredients,” she says. “I especially like mixing my AG1 with ice because it further dilutes the green taste.”

Another member of our team rates its solubility slightly lower, giving it a 3 out of 5. “Even with an electric whisk, the powder tends to settle at the bottom of my glass,” they share. Mixing between sips helps make the drinking experience more enjoyable. 

When it comes to cost, our team had to give this supplement a 2 out of 5. At $2.63 per serving, this is a pretty hefty price tag. However, we love that it’s third-party tested, which we realize adds to the product’s price. 

Read our full AG1 Review.

Creatine is one of the most well-researched and popular supplements available, known for its benefits in supporting muscle strength, power, and growth. Given its impressive formulation and adequate creatine dose, we think Legion Recharge is the best creatine supplement for post-workout recovery. 

“I love that Legion Recharge is formulated with science-backed ingredients and doses,” says Chelsea Rae Bourgeois, RDN. “Each scoop provides a whopping 5g of creatine monohydrate, 2.1g of L-carnitine L-tartrate, and 10mg of corosolic acid. It’s a major plus that this supplement is third-party tested, and I love love love that Legion posts the lab results for customers to review.”

In addition to creatine, this supplement includes l-carnitine, which may reduce exercise-induced muscle damage and soreness, and l-tartrate, which may help improve the absorption of the other ingredients.

Legion Recharge is available in six flavors, including the standard unflavored version we see with many other creatine supplements. Our tester tried the Strawberry Lemonade flavor and gave it a solid 5 out of 5, saying, “I tried Strawberry Lemonade. Pretty sweet, but also tart…I liked it!”

The solubility also earns a 5 out of 5, as Recharge dissolved well in water with clumps or floaters. 

Our only callout is the formulation, which earns a 4.25 out of 5 due to its use of stevia. While this is a natural sweetener, some may prefer to avoid sweeteners entirely. 

Chelsea Rae Bourgeois, RDN, said, “Legion Recharge is sweetened with stevia, which isn’t tolerated by everyone. Even the unflavored option includes the natural sweetener.“

At $1.33 per serving, it isn’t too expensive, but you can find creatine products that cost well under a dollar per serving. That said, this formula stands out with added ingredients for post-workout recovery and nutrient absorption, which justifies the price. 

While a whey isolate protein powder is great for promoting muscle growth, some athletes may want an additional supplement to support muscle recovery. Jacked Factory Build XT is formulated with ingredients that may support energy production, reduce muscle soreness, and promote strength, which is why we consider it the best post-workout recovery supplement for muscles. 

The main ingredient, PeakO2, contains a blend of functional mushrooms like cordyceps, reishi, lion’s mane, and shiitake. These mushrooms are rich in antioxidants, which help protect cells from damage, reduce inflammation, and may alleviate muscle soreness after a workout. Cordyceps in particular could help boost endurance and reduce fatigue so you can workout longer. 

The product also provides ElevATP, a mix of ancient peat and apple polyphenols. This ingredient increases ATP production, boosting cellular energy and potentially enhancing exercise. 

While we appreciate the inclusion of these more unique ingredients, we did have to give the formulation a 3 out of 5. All of the ingredients in the supplement are proprietary blends, making it impossible to know how much of each ingredient you’re actually getting. These ingredients also lack substantial research to truly know how they impact athletic performance.

One serving is only two capsules, making this supplement easy to take in a hurry. Even if you’re already taking other supplements, this one doesn’t require any mixing and will be easy to add to your routine. 

Our testers rated the price per serving a 5 out of 5. One 60-serving bottle only costs $29.99, which is roughly $0.99 per serving. This is among the more budget-friendly post-workout supplements on our list. 

It can be challenging to find the best vegan protein powders that don’t taste too grassy or have a grainy texture. Luckily, Gainful Vegan Protein powder rated highly in flavor, solubility, and formulation, earning it the title of best post-workout vegan protein. 

Gainful Vegan Protein is a personalized product designed to align with your specific goals and lifestyle, whether you’re into CrossFit, bodybuilding, or yoga. To get started, you take a 5-minute online quiz to assess your needs. Based on your responses, the calories, macros, and ingredients are tailored to help you lose weight or gain muscle. 

Your customized formula may contain 19 to 26 grams of plant-based protein per serving. The vegan protein is derived from organic pea protein and/or brown rice protein. Muscle protein synthesis is typically stimulated with 20 to 40 grams of protein, so while most customized formulations likely meet this recommendation, a 19-gram formulation might be slightly lower than ideal. Taking this into account, we rate formulation a 4 out of 5.

This protein powder is free of artificial sweeteners, using monk fruit extract and stevia leaf extract instead. For those who would like an energy boost, some formulations also include green tea extract. 

“I chose Chocolate Peanut Butter and Cafe Mocha, both of which are delightful,” says BarBend editorial member and certified personal trainer, Alex Polish, who is also vegan. They rate the taste of both flavors 4.5 out of 5. “The mocha flavor doesn’t quite give me the coffee-esque vibe that I want, but it’s still very pleasant. It’s even strong enough to completely mask some pretty grassy greens powder when I tossed all of the above into a blender with a banana and some oat milk.”

Several members of our team note some sticking to the sides of their shaker cups and blenders, but Polish highlights its pleasant texture — a 4 out of 5. “Oat milk plus this powder works gorgeously. It tastes like a milk shake and feels like one, too,” they say. “Yeah, it’s got a couple of clumps, but so do great milk shakes, so I can’t count that against it. In water, it thickens up pretty decently, too. But, if you’re going to use only water, I’d recommend using less than you would of milk.”

At $1.61 per serving, this protein powder isn’t the cheapest, but it’s also not the most expensive. “I don’t love the price point, especially because there are so few servings per bag,” Polish says. “But if getting supps that feel customized is your thing, I understand the added allure.” Given its organic ingredients, natural sweeteners, and customization, Gainful could be worth the cost for some.

Quality sleep is crucial for muscle recovery and growth. In fact, some research suggests that athletes who suffer from sleep deficiency have a higher likelihood of injury (including traumatic sports injury) and chronic illness. (4) For a peaceful night’s rest, we recommend Transparent Labs Sleep and Recover.

The main ingredient, vitamin B6, plays a role in the production of neurotransmitters that help regulate sleep. It also contains 200 milligrams of magnesium per serving, which can help you sleep longer and may improve your sleep quality, according to the Sleep Foundation.

Furthermore the formulation provides tart cherry, which may help reduce inflammation after intense workouts. Tart cherry might also boost melatonin levels, potentially improving sleep duration. (10) Overall, we rated formulation a 5 out of 5. 

The serving size is large, requiring 4 capsules, so we rated this category a 3 out of 5. Those who dislike swallowing multiple pills may want to opt for a different product. 

For those on a budget, Transparent Labs Sleep and Recover fits the bill. One 30-serving bottle only costs $29.99, which is about $0.99 per serving. Our team gave the cost a 5 out of 5, as this is a pretty affordable price for most.

When it comes to recovery after a tough workout, hydration is an important aspect that’s often overlooked. Your body loses electrolytes when you sweat, and it’s important to replace them once you’re done training.

1st Phorm BCAAs contain the three branched-chain amino acids, leucine, isoleucine, and valine, as well as a variety of electrolytes to support post-workout hydration and recovery.

Our tester tried the Blue Raspberry flavor, one of five available flavors, and gave it a 5 out of 5, saying, “The Blue Raspberry almost takes like blue Kool-Aid.”

While we like to see the added amino acids and electrolytes, we docked a point for the formulation due to the proprietary blends.

“Proprietary blends aren’t my favorite, and 1st Phorm uses two in their BCAAs,” says Chelsea Rae Bourgeois, RDN. “While propriety blends are inherently bad, I just prefer to know exactly what I’m consuming. 1st Phorm BCAAs score 4 out of 5 for formulation with deductions for the proprietary blends. Additionally, the BCCA ratio falls just short of that 2:1:1 ratio for leucine, isoleucine, and valine.”

At $1.12 per serving, 1st Phorm BCAAs are affordable for most budgets and earn a 3 out of 5 for value. You’re getting amino acids and electrolytes to support your post-workout recovery, even if some of those ingredients are hidden inside of a proprietary blend.