Your pre-workout may give you the energy and focus to power through a tough workout, but have you considered what your body needs to recover afterward? When your energy levels are depleted and your muscles are fatigued, it’s crucial to refuel with the right nutrients to ensure efficient recovery. Amino acids, complex carbohydrates, and complete proteins are key components of some of the best post-workout supplements for recovery.
A whole foods meal can help your body rebuild and repair before your next training session, but let’s face it, sometimes we need a convenient post-workout supplement that doesn’t involve meal prepping or cooking. If a meal right after the gym isn’t feasible, consuming one of the best protein powders may be beneficial. After testing dozens of products, we’ve chosen the best post-workout supplements to help you achieve your training goals. Plus, as a registered dietitian, I’ve added my insights on each product’s formulation to help you choose the one with the right ingredients for you.
The 10 Best Post-Workout Supplements of 2024
- Best Post-Workout Supplement Overall: Transparent Labs POST
- Best Post-Workout Creatine: Jacked Factory Growth Surge
- Best Post-Workout for Carbs: XWERKS Motion
- Best Post-Workout Mass Gainer: Transparent Labs Mass Gainer
- Best Post-Workout Protein Powder: Sports Research Whey Protein
- Best Post-Workout for Muscle Recovery: Jacked Factory Build XT
- Best Post-Workout Greens Powder: AG1 Greens Powder
- Best Post-Workout BCAA: Nutricost BCAAs
- Best Post-Workout Vegan Protein Powder: Gainful Vegan Protein Powder
- Best Post-Workout for Sleep: Transparent Labs Sleep and Recover
Medical Disclaimer: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine.
Video Review
Tag along with Nick English as he breaks down everything you need to know about our top supplements for post-workout nutrition.
Best Post-Workout Supplement Overall: Transparent Labs POST
A no-calorie supplement to help reduce muscle soreness, improve recovery, boost strength, and more. This product comes in Black Cherry, Orange, and Strawberry Lemonade. Transparent Labs is also offering 25% off sitewide from November 28 through December 3, and all orders over $150 will receive a free gift bundle including a gym bag, shaker bottle, and free samples of popular products.
Specs
- Key Ingredients: L-glutamine, betaine anhydrous, l-carnitine l-tartrate, beta-alanine, tart cherry powder
- Supplement Form: Powder
- Cost per Serving: $1.66
- Main Recovery Benefits: Muscle building and recovery formula
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.
Best Post-Workout Creatine: Jacked Factory Growth Surge
This post workout supplement from Jacked Factory boasts a dose of creatine for muscle growth, l-carnitine l-tartrate for muscle recovery, and betaine anhydrous for power output. It also comes in a variety of flavors, from Watermelon to 'Swoleberry'.
Specs
- Key Ingredients: Creatine monohydrate, betaine anhydrous, l-carnitine, l-tartrate
- Supplement Form: Powder
- Cost per Serving: $1.33
- Main Recovery Benefits: Muscle building
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 Jacked Factory Growth Surge is the best creatine supplement for post-workout recovery.
“Jacked Factory Growth Surge gets a 4 out of 5 for its formulation,” according to Chelsea Rae Bourgeois, RDN. “It provides a smaller dose of creatine but it also provides other powerful ingredients, like betaine anhydrous.” Although the creatine dose is a little smaller than some products, three grams per serving is still a clinically-effective dose, according to Bourgeois.
In addition to creatine, this supplement includes betaine anhydrous, which may enhance body composition and boost endurance and power during workouts. It also features l-carnitine, which could help prevent muscle fatigue, allowing you to exercise longer.
Unlike other creatine supplements, this one comes in 9 different flavors, so you’re sure to find one you love. “The grape flavor is a solid 5 out of 5,” our tester says. “I don’t really get any creatine taste at all. It actually tastes like grape juice and is really refreshing with cold water.” Another member of the BarBend team also vouches for another flavor. “There is a tiny bit of an aftertaste, but I love the Cherry Limeade.”
Our team is also impressed with the solubility, rating this category a 4 out of 5. “I do get some small floaties settling at the bottom pretty quickly, but that’s common with creatine supps,” one tester, a certified personal trainer, says. “I just shake or stir it up before each sip or just chug it right away.”
At $1.33 per serving it isn’t too expensive, but you can find creatine products that cost well under a dollar per serving. Our team rated this product a 4 out of 5 in the cost category. That said, this formula stands out with added ingredients for exercise enhancement and post-workout recovery, which justifies the price.
[Related: The Best BCAAS]
Best Post-Workout for Carbs: XWERKS Motion
Xwerks contains three grams of BCAAs in a 2:1:1 ratio. Plus, there’s an added dose of calcium, magnesium, and sodium for hydration to make sure you’re hitting all your marks during and after your workout.
Specs
- Key Ingredients: Cluster dextrin, BCAA
- Supplement Form: Powder
- Cost per Serving: $1.96
- Main Recovery Benefits: Repairs muscle fibers, restores glycogen stores
Carbohydrates are the body’s primary fuel source, used during exercise in the form of glycogen. After exercise, it’s important to replenish glycogen stores by consuming carbohydrates to ensure you have energy for your next training session. XWERKS Motion contains 28 grams of carbohydrates, perfect to help refuel and recover.
“I’ve used this after longer weightlifting sessions and I like that it has carbs to boost recovery,” one member of our team, a certified personal trainer, says.
Those carbs comes from Cluster Dextrin, a trademarked version of carbohydrates that digests rapidity and replenishes energy fast. Unlike simple carbohydrates, Cluster Dextrin is less likely to cause blood sugar spikes due to its sustained release of glucose into the bloodstream.
Additionally, this product packs 3 grams of branched chain amino acids, essential for muscle repair and growth. XWERKS Motion provides the optimal 2:1:1 BCAA ratio to support muscle protein synthesis.
“XWERKS Motion gets a 3.75 out of 5 for its formulation, with major deductions coming from the proprietary blends,” according to Chelsea Rae Bourgeois, RDN. “If I’m spending that much on a sports supplement, I’d really like to know exactly what I’m putting in my body.”
On a brighter note, our tester loves the Raspberry Lemonade flavor. “The berry flavor is stronger than the lemonade,” they say, giving the taste a 5 out of 5. “It’s not too sweet, but is pretty refreshing. This is a flavor I could sip all day.”
“I also don’t really get any floaties or clumping, which is not common for powders like these,” they say. “I rate its solubility 5 out of 5 because it dissolves mostly evenly in just a shaker cup.”
This supplement leans on the pricier side at about $1.97 per serving, leading us to rate this category a 3 out of 5. However, if you’re looking for a great tasting recovery supplement with carbohydrates and BCAAs, this may be worth a little extra spending.
Read our full XWERKS Motion Review.
Best Post-Workout Mass Gainer: Transparent Labs Mass Gainer
With nothing artificial, whey from New Zealand, a good amount of fiber, and little sugar, this mass gainer will satisfy most athletes. It's a clean mass gainer that focuses on simplicity over added bells and whistles. Transparent Labs is also offering 25% off sitewide from November 28 through December 3, and all orders over $150 will receive a free gift bundle including a gym bag, shaker bottle, and free samples of popular products.
Specs
- Key Ingredients: Organic tapioca maltodextrin, grass-fed whey protein, VitaFiber, creatine monohydrate
- Supplement Form: Powder
- Cost per Serving: $5.33
- Main Recovery Benefits: Packs plenty of macros for muscle building
Mass gainers are made for hard gainers and those looking to build size fast. If you’re trying to gain weight and build muscle but find it difficult to eat enough protein and calories each day, finding the best mass gainer can help. Thanks to the balanced macros, high calorie content, and clean formula, we recommend Transparent Labs Mass Gainer.
Each serving provides an impressive 770 to 780 calories, depending on the flavor you choose. That’s equivalent to the calorie content of an extra meal, but much easier to consume than finishing another plate of chicken and rice.
Additionally, it delivers 51 to 53 grams of protein and 106 to 110 grams of carbohydrates, making it ideal for those with a high metabolism who struggle to gain muscle. The formula is free from artificial sweeteners, dyes, and additives, offering a clean and straightforward way to boost post-workout nutrition.
“Transparent Labs Mass Gainer scores a 4.25 out of 5 for its formulation,” according to Chelsea Rae Bougeois, RDN. “It accomplishes exactly what it’s intended to accomplish and the ingredients list is very transparent. However, the sodium and saturated fat content is quite high.” So, this formula may not be ideal for those watching their sodium and cholesterol levels.
“I was impressed with the chocolate option,” one tester says, rating that flavor 5 out of 5. “It truly tasted like a doughnut.” BarBend editorial member Matt Cummings also rates the Sweet Vanilla variety 4 out of 5. “As far as taste goes, it was nearly perfect — sweet enough, but not too sweet.”
Cummings notes that, given the serving size, you may be better off using a blender. “If you can spend the time and energy using an actual blender, you’d probably be more satisfied with the consistency than shaking it by hand,” he says, rating its solubility just 2.5 out of 5 when mixing by hand. “I’d suggest mixing and drinking immediately to minimize any grittiness, but even if you took your time, there wouldn’t be much difference.”
Most mass gainers are pretty expensive, and this one is no exception. At $5.33 per serving, we rated the cost a 2 out of 5. While this may not be the most affordable option, it’s worth considering for its clean formulation, high protein content, and substantial calorie content.
Read our full Transparent Labs Mass Gainer Review.
Best Post-Workout Protein Powder: Sports Research Whey Protein
Offering 25 grams pf whey protein isolate alongside nearly 7 grams of BCAAs, Sports Research Whey Protein Isolate is a great option for those looking to supplement their diets, build muscle, and enhance workout recovery.
Specs
- Key Ingredients: Whey protein isolate, l-leucine
- Supplement Form: Powder
- Cost per Serving: $1.31
- Main Recovery Benefits: Muscle recovery and growth
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 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.
Best Post-Workout Supplement for Muscle Recovery: Jacked Factory Build XT
This post-workout supplement uses a unique mushroom blend and ancient peat and apple extract polyphenols designed to help reduce muscle soreness and inflammation, boost hypertrophy, and get you ready for your next workout.
Specs
- Key Ingredients: PEAKO2 (mushroom blend), elevATP (ancient peat and apple fruit extract, AstraGin (panax notoginseng extract and astragalus membranaceus extract)
- Supplement Form: Capsules
- Cost per Serving: $0.99
- Main Recovery Benefits: May help promote muscle growth and strength
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.
Best Post-Workout Greens Powder: AG1 Greens Powder
This nutritious greens powder is NSF certified for sport and includes 75 absorbable ingredients and is free of gluten, sugar, dairy, eggs, and peanuts. It is compatible with vegan, keto, and paleo diets.
Specs
- Key Ingredients: B complex vitamins, biotin, folate, vitamin A, vitamin B12, vitamin E, vitamin K2, zinc
- Supplement Form: Powder
- Cost per Serving: $2.63
- Main Recovery Benefits: Can help fill gaps in your diet for better recovery.
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.
Best Post-Workout BCAA: Nutricost BCAA
This Nutricost offering delivers a high-quality 2:1:1 ratio of BCAAs in an unflavored formulation that can be easily added to your pre-workout or other beverage of choice. Plus, this BCAA powder is gluten-free, non-GMO, an vegetarian friendly making it a solid selection for those with strict dietary needs.
Specs
- Key Ingredients: L-leucine, l-isoleucine, l-valine
- Supplement Form: Powder
- Cost per Serving: $0.25
- Main Recovery Benefits: Prevents muscle wasting, enhances muscle repair and growth
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.”
Best Post-Workout Vegan Protein Powder: Gainful Vegan Protein Powder
Gainful Plant-Based Protein Powder offers up to 24 grams of organic brown rice and pea protein, which delivers a complete amino acid profile. Right now, take 50% off your first order with the code: BF50.
Specs
- Key Ingredients: Plant-based protein
- Supplement Form: Powder
- Cost per Serving: $1.61
- Main Recovery Benefits: Muscle repair and growth
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.
Best Post-Workout for Sleep: Transparent Labs Sleep and Recover
A solid night's sleep is essential for your recovery and to optimize performance in the gym. Transparent Labs sleep time formula offers up tried-and-true ingredients such as melatonin and zinc and a couple of extras like tart cherry and vitamin B6. The end result: great sleep without that groggy feeling. Transparent Labs is also offering 25% off sitewide from November 28 through December 3, and all orders over $150 will receive a free gift bundle including a gym bag, shaker bottle, and free samples of popular products.
Specs
- Key Ingredients: L-glycine, magnesium, tart cherry, l-theanine, rutaecarpine, melatonin
- Supplement Form: Capsule
- Cost per Serving: $0.99
- Main Recovery Benefits: Promotes relaxation and sleep.
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.
How We Tested and Chose the Best Post-Workout Supplements
With endless supplements on the market today, choosing the best post-workout supplements for recovery was no easy task. Using our BarBend‘s supplement testing methodology, our team of fitness experts, including competitive weightlifters, nutrition experts, and certified personal trainers, tried hundreds of protein powders, mass gainers, sleep aids, and more.
For each one, we assigned scores of 1 (lowest) to 5 (highest) for categories like formulation, taste, value, and more to ensure our recommended post-workout supplements are top notch.
- Lifestyle Factors: We considered a variety of ways athletes approach their nutritional needs. Whether they’re looking to fill nutrient gaps, want to become stronger, or strive to run faster, we included versatile products that cater to a variety of goals and lifestyles.
- Research: We made sure to include products from reputable brands that create supplements using research-backed ingredients.
- Ingredients: Our list includes products with vegan, all-natural, organic, and gluten-free ingredients.
- Flavor: Considering we tested all the supplements on this list, we included products with a variety of flavors that we found to taste great.
- Solubility: Where applicable, our testers took close note of a product’s mixability in liquids. We prioritized picks that leave no clumping or sediment after mixing in a shaker cup.
- Price: Supplements can be expensive, but you don’t have to break the bank for effective products. We chose supplements with a range of price tags to accommodate different budgets.
The Benefits of Post-Workout Supplements
There’s tons of post-workout drinks and capsules that target different areas of recovery. Whether you’re looking to improve sleep, repair muscles, or restore glycogen stores, there’s a product out there for you. The right post-workout supplement can enhance recovery, promote muscle growth, increase strength, and boost performance.
- Recovery: BCAAs, whether in a BCAA product or protein powder, can be helpful for synthesizing muscle protein and may even be helpful for fat oxidation. (6) Sleep is another important part of recovery, so a night supplement may be helpful for experiencing better rest, and in turn, better recovery. Furthermore, recovery supplements with carbohydrates help restore glycogen stores after prolonged endurance exercise.
- Muscle Growth and Strength Gain: Protein and creatine supplements may be helpful for muscle growth. When we engage in resistance training, our muscle fibers break down. Consuming protein powders rich in BCAAs can help build and repair muscle. (7)
- Performance: Recovery supplements often contain additional ingredients such as betaine anhydrous or functional mushrooms. These ingredients may help boost endurance and reduce fatigue while exercising. Additionally, supplements with creatine may boost strength during resistance training.
How Much Do Post-Workout Supplements Cost?
Post-workout supplements are more versatile than other types of supplements because they can differ not only in their makeup, but also in their purpose. Post-workout supplements can come in the form of creatine, protein powder, BCAAs, greens powder, and sleep aids. Because all of these products are so different, they come with a wide range of price tags.
| Best Post-Workout Supplement Overall | Transparent Labs POST | $1.66 per serving |
| Best Post-Workout Creatine | Jacked Factory Growth Surge | $1.33 per serving |
| Best Post-Workout for Carbs: | XWERKS Motion | $1.96 per serving |
| Best Post-Workout Mass Gainer | Transparent Labs Mass Gainer | $5.33 per serving |
| Best Post-Workout Protein Powder | Sports Research Whey Protein | $1.31 per serving |
| Best Post-Workout for Muscle Recovery | Jacked Factory Build XT | $0.99 per serving |
| Best Post-Workout Greens Powder | AG1 Greens Powder | $2.63 per serving |
| Best Post-Workout BCAA | Nutricost BCAAs | $0.25 per serving |
| Best Post-Workout Vegan Protein Powder | Gainful Vegan Protein Powder | $1.61 per serving |
| Best Post-Workout for Sleep | Transparent Labs Sleep and Recover | $0.99 per serving |
What to Consider Before Buying Post-Workout Supplements
When it comes to post-workout fuel, you can pack in a lot of nutrients with just one or two products.
But before you swipe the card on new supplements, take a moment to consider factors like goals, value, and formulation.
Recovery Needs and Fitness Goals
Your recovery needs will vary depending on your specific fitness goals. If you’re a bodybuilder looking to increase muscle mass, you may need a high quality protein powder, mass gainer, BCAA supplement, or creatine product to optimize your recovery period between training sessions. However, if you’re an endurance athlete you might want to consider a recovery product with carbohydrates and electrolytes.
Formulation
Depending on your dietary preferences, you might want to look at products made with natural ingredients that exclude artificial sweeteners, flavors, and colors. If you have any sensitivities or food allergies, it’s important to look at the ingredients list to ensure it doesn’t contain foods that may cause gastrointestinal upset or an allergic reaction. Many supplements contain milk and gluten, which some individuals have difficulty digesting.
Consider your goals when choosing a formulation. For example, if you’re looking to build lean mass, look for products that include amino acids, whey protein, or creatine, as these ingredients are known to promote muscle growth.
[Read More: Best Tasting Protein Powders, Tested and Reviewed by Our Team]
Third-Party Testing
When looking for the best workout supplements for men and women, consider products that have undergone third-party testing. Third party testing let’s consumers know that the ingredients listed on the label accurately reflect what’s in the product.
Value
The value of a product depends on several factors, including the quality and dosage of its ingredients, third-party testing, and whether it uses natural or artificial components. Products made with organic, all-natural ingredients that have been third-party tested may provide more value (and be more expensive) than those with artificial fillers or ingredients lacking scientific support. Ultimately, however, the true value lies in whether the product has the potential to deliver the benefits you’re seeking when combined with a healthy lifestyle.
Best Post-Workout Supplements FAQs
Is there really a post-workout anabolic window?
Yes and no. While the body is more primed for nutrient uptake and protein synthesis following a bout of resistance training or intense cardio, it is not a tightly-defined timeline. While chugging a shake or getting a meal in shortly after training is ideal, the difference between half an hour and two hours afterwards is negligible.
Do I need a post-workout supplement if I eat after training?
If the whole food you consume after you leave the gym is well balanced and full of the right nutrition, you don’t technically need additional supplementation. However, getting quality protein, amino acids, and good carbohydrates all in one meal is easier said than done, so a pill or powder could be beneficial.
What is the best post-workout supplement?
Post-workout supplements are highly varied in their makeup; some of them may be better for your needs than others, as they can show up as protein powders, mass gainers, BCAAs, or carb supplements.
Although there are many great supplements, we think that Transparent Labs POST reigns supreme. We love its solid ingredients list and dosages, and its flavor options. It’s around $1.66 per serving, which we think is a fair price for the lineup that you’re receiving.
Are post-workout supplements necessary?
No post-workout supplements are 100 percent necessary but some of them can absolutely help optimize your performance and strength gain. Carefully pick and choose which supplements are best suited to your fitness goals and prioritize research-backed products.
References
- Wilburn, D., Machek, S., & Ismaeel, A. (2021). Highly Branched Cyclic Dextrin and its Ergogenic Effects in Athletes: A Brief Review. Journal of Exercise and Nutrition, 4(3).
- Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003 Nov;17(4):822-31. doi: 10.1519/1533-4287(2003)017<0822:eocsar>2.0.co;2. PMID: 14636102.
- Examine.com. (2022, July 7). Creatine – health benefits, dosage, side effects. Examine.com. Retrieved July 28, 2022, from https://examine.com/supplements/creatine/
- Copenhaver EA, Diamond AB. The Value of Sleep on Athletic Performance, Injury, and Recovery in the Young Athlete. Pediatr Ann. 2017 Mar 1;46(3):e106-e111. doi: 10.3928/19382359-20170221-01. PMID: 28287684.
- Doi, M., Yamaoka, I., Fukunaga, T., & Nakayama, M. (2003). Isoleucine, a potent plasma glucose-lowering amino acid, stimulates glucose uptake in C2C12 myotubes. Biochemical and biophysical research communications, 312(4), 1111–1117.
- Achten, J., & Jeukendrup, A. E. (2004). Optimizing fat oxidation through exercise and diet. Nutrition (Burbank, Los Angeles County, Calif.), 20(7-8), 716–727.
- Candow DG, Burke NC, Smith-Palmer T, Burke DG. Effect of whey and soy protein supplementation combined with resistance training in young adults. Int J Sport Nutr Exerc Metab. 2006 Jun;16(3):233-44. doi: 10.1123/ijsnem.16.3.233. PMID: 16948480.
- Williams C, Rollo I. Carbohydrate Nutrition and Team Sport Performance. Sports Med. 2015 Nov;45 Suppl 1(Suppl 1):S13-22. doi: 10.1007/s40279-015-0399-3. PMID: 26553494; PMCID: PMC4672015.
- Córdova-Martínez A, Caballero-García A, Bello HJ, Pérez-Valdecantos D, Roche E. Effect of Glutamine Supplementation on Muscular Damage Biomarkers in Professional Basketball Players. Nutrients. 2021 Jun 17;13(6):2073. doi: 10.3390/nu13062073. PMID: 34204359; PMCID: PMC8234492.
- Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2012 Dec;51(8):909-16. doi: 10.1007/s00394-011-0263-7. Epub 2011 Oct 30. PMID: 22038497.
