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When it comes to your nutrient intake throughout the day, what you ingest right after your workout ranks among the most important nutritional choices you can make. Although overall caloric intake is king when it comes to gaining or losing weight, optimizing your post-workout nutrition could be the key to maximizing your recovery.
That said, with so many products available — each promising to help you run faster, grow more, or recover quicker — discerning which one to spend your money on can be daunting. If you’re really trying to put on weight, the right mass gainer could be a game changer. If you know you won’t be able to catch a meal right after you leave the gym, a BCAA powder might be perfect for you. We’ve unpacked some of the best post-workout supplements to help you find the missing piece in your nutritional puzzle.
Best Post-Workout Supplement Picks
Best Post-Workout Supplement Overall
In the world of fitness, much ink has been spilled on the subject of post-workout nutrition and supplementation. Even if you’ve already got the nutrition aspect down, there’s always some room for improvement and optimization. That’s where Huge Supplements comes in with their Formula XII Intra & Post Workout formula. It’s packed with helpful ingredients that may aid in reducing soreness and kick-starting your recovery for the next session.
Huge Supplements Formula XII Intra & Post Workout
This product from Huge Supplements combines 12 potent, high-quality ingredients in clinical doses, which might help your recovery begin immediately. Coming in at 31g per scoop, this product features a full five-gram serving of creatine monohydrate, 10g of Cluster Dextrin, and 3.2g of beta-alanine. Cluster Dextrin is a patented form of carbohydrates that can potentially replenish depleted glycogen stores that are lost during intense exercise faster than other carbohydrates. (1)
The name of the game is quickness with this formula as it’s designed to get you on the road to recovery fast. Formula XII also includes betaine and l-ornithine, which may help improve athletic performance and endurance. You can choose from two flavors — Tropical Blast and Candy Apple.
Huge Supplements XII Intra & Post Workout
This supp contains 10,000mg of Cluster Dextrin, 5,000mg of Organic ModCarb, 3,200mg of Beta-Alanine, 3,000mg of Betaine Anhydrous, 150mg of Potassium Citrate, and 5mg of Bioperine, which can help you absorb all these nutrients. It comes in Candy Apple and Tropical Blast.
Who Should Buy Huge Supplements Formula XII Intra & Post Workout
Athletes who have their nutrition on lock, but still want something to help them finish their longer workouts strong will like the big dose of beta-alanine in this product.
Those who train hard enough to experience regular soreness or noticeable muscular fatigue will like that l-ornithine is included in this product.
If you’re looking to stay consistent with creatine and want to take it intra or post-workout, this may be a good choice.
Who Shouldn’t Buy Huge Supplements Formula XII Intra & Post Workout
Buyers that are looking for a post-workout supplement that includes protein. This has carbs and other recovery ingredients, but no protein.
Anyone who is looking for a post-workout supplement that can provide more of a meal should opt for a protein powder or meal replacement.
Formula XII comes with a strong dose of creatine, betaine, and beta-alanine, which may help you push through longer workouts. The included 10g of fast-digesting carbs from Cluster Dextrin can be a helpful way to get the muscle recovery process going, and may help reduce soreness, as well.
Best Post-Workout Supplement for Muscle Recovery
For the majority of gym goers, bouncing back from grueling workouts is the number one priority when considering a post-workout supplement. Kaged Muscle delivers on that front with ingredients that are tailor-made for getting your muscles back in the game after a tough day at the gym.
Kaged Muscle Re-Kaged Recovery
Kaged Muscle Re-Kaged Recovery provides a solid 28g dose of whey protein isolate, and six grams of BCAAs, both of which can help with muscle growth during recovery. The creatine can help with your strength and power throughout your workouts, so long as you remain consistent with your supplementation. And glutamine has been linked to expedited recovery rates and reduced inflammation in athletes, making it an ideal remedy for muscular fatigue. Plus, this pick contains ProHydrolase®, which can help break down this supplement for better absorption, and it comes in three flavors — Strawberry Lemonade, Iced Lemon Cake, and Orange Kream.
15% Off
Kaged Re-Kaged Protein Fuel
This formula packs 28 grams of protein into each scoop. It also contains ingredients that can help with strength and recovery, like three grams of glutamine, 1.5g of betaine anhydrous, six grams of BCAAs, and 1.5g of creatine.
Who Should Buy Kaged Muscle Re-Kaged Recovery
Lifters or cross-trainers that include a lot of resistance training in their exercise regimes may like this supplement with multiple ingredients that can help reduce inflammation.
Anyone who feels particularly susceptible to muscular soreness following a workout.
Folks who prioritize digestion will like the additional ProHydrolase here to potentially help with absorption.
Who Shouldn’t Buy Kaged Muscle Re-Kaged Recovery
Recreational fitness enthusiasts taking it easy in the gym may not need a supplement targeted at muscle recovery.
Anyone who wants a recovery supplement that is lower in calories can find ones that aren’t protein-based.
Re-Kaged Recovery can help fight both muscle soreness and inflammation. Plus, its three tasty flavors make it easy to stick to a consistent post-workout regimen.
Best Supplement for During and Post-Workout
If you’re looking for a supplement you can sip both during and after your workout to replenish lost nutrients — like carbs — Huge Supplements has you covered.
Huge Supplements XII Intra & Post Workout
For those who would rather keep the nutrients flowing both during and after their gym session, this Intra & Post Workout supplement can help — it’s got 10,000mg of Cluster Dextrin, which is a carb supplement, a key nutrient we lose when we exercise. It also has 5,000mg of Organic ModCarb, 3,200mg of Beta-Alanine, 3,000mg of Betaine Anhydrous, 150mg of Potassium Citrate, and 5mg of Bioperine, which can help you absorb all these nutrients. This supplement is a bit pricey due to its high dosages, but it does come in two unique flavors — Candy Apple and Tropical Blast.
Huge Supplements XII Intra & Post Workout
This supp contains 10,000mg of Cluster Dextrin, 5,000mg of Organic ModCarb, 3,200mg of Beta-Alanine, 3,000mg of Betaine Anhydrous, 150mg of Potassium Citrate, and 5mg of Bioperine, which can help you absorb all these nutrients. It comes in Candy Apple and Tropical Blast.
Who Should Buy Huge Supplements XII Intra & Post Workout
Folks who are looking for a high dose of carbs to replenish what is lost during and/or after their workout will like the Cluster Dextrin in this supplement.
If you’re worried about absorption, Huge Supplements included 5mg of Bioperine, which can help.
Anyone looking to try a unique flavor will like the Candy Apple and Tropical Blast options here.
Who Shouldn’t Buy Huge Supplements XII Intra & Post Workout
Buyers on a budget will want to opt for a less expensive option on this list.
If you’re not looking for a post-workout supplement with a lot of carbs, you can find better options out there.
Huge Supplements XII Intra & Post Workout is made for the athlete who wants to carb up during and after their workout — plus, the unique flavors stand out from your average “berry” mixes you consistently see across the market.
Best Post-Workout Creatine
Creatine is one of the most widely-used supplements on the market due to its long list of scientifically-backed benefits, including increased strength, better blood flow to muscle tissue, and even improved cognition.Though timing your creatine intake isn’t particularly important in the grand scheme, the inclusion of HMB makes Transparent Labs a solid pick for those who prefer to do so after their session.
Transparent Labs Creatine HMB
Though creatine is offered in some form by almost every nutritional company out there, Transparent Labs goes the extra mile by including ?-Hydroxy ?-methylbutyric acid (HMB) into the mix. HMB shows promising indicators when it comes to recovery rates and future performance, particularly with aerobic exercise (2).
Transparent Labs Creatine HMB
We like that this product includes hydroxymethyl butyrate, the main metabolite in leucine that prevents muscle protein breakdown. Plus, the blue raspberry flavor is tasty, and the blend contains no artificial sweeteners.
Who Should Buy Transparent Labs Creatine HMB
Buyers interested in a creatine supplement that isn’t full of additives or spare calories.
Those who mix resistance training and cardio and want to cover both their bases with one recovery product.
Who Shouldn’t Buy Transparent Labs Creatine HMB
Anyone with financial constraints who only wants to pay for creatine monohydrate itself.
People trying to gain weight that want a post-workout supplement with more nutritional value.
This creatine is sure to boost blood flow and improve cognition — and though you don’t have to take it after your workout to reap the benefits, with Transparent Labs’ inclusion of HMB, it is a great time to do so.
Best Post-Workout Protein Powder
When considering post-workout nutrition, many think of protein powders first and foremost. A good whey or casein supplement might help you bounce back from a heavy day of lifting at the gym. This protein powder from Legion has solid protein content, and some extras which may help get your recovery underway.
Legion Whey Isolate Protein Powder
Ingesting a well-made whey protein powder after a difficult workout can potentially help to replenish the nutrients your body lost and refuel tired muscles. Legion Whey Isolate Protein Powder has 22g of protein and 100 calories, but contains some extras, which may help with recovery. Each scoop has 5.6g of BCAAs and a gram of maltodextrin, a fast-digesting carbohydrate — this may help to get those tired muscles repairing and growing. One great thing about this product is that it comes in a ton of different flavors, like Fruity Cereal, Dutch Chocolate, and Honey Cereal, so you can mix things up. There are no added sugars and only one gram of fat, which means you won’t be drinking a ton of unnecessary calories you’d rather be eating.
Legion Whey Isolate Protein Powder
An all natural, non-GMO, fat-free whey that's cheaper than many competitors, Legion Whey Isolate Protein Powder is made from 100 percent grass-fed whey protein isolate from sustainable dairy farms in Ireland. It's also higher in calcium compared to other powders on the market.
Who Should Buy Legion Whey Isolate Protein Powder
Buyers looking for a protein supplement that isn’t bogged down by spare carbs or fat — this product only has 3g of carbs and 1g of fat.
Anyone who prioritizes non-GMO ingredients will appreciate the grass-fed cows, and non-GMO whey and maltodextrin here.
Those in the market for a whey that comes in a variety of unique flavors — aside from french vanilla and dutch chocolate, this powder comes in Salted Caramel, Mocha Cappuccino, Strawberry Banana, and others including Unflavored.
Who Shouldn’t Buy Legion Whey Isolate Protein Powder
Consumers who prefer a calorically dense protein powder — there are only 110 calories per serving here.
Folks who are looking for a product that’s higher in carbs to supplement what was lost during their workout.
You’re getting 22g of high-quality protein along with no added sugars and 5.6g of BCAAs per scoop from Legion’s protein powder. There are 13 flavors available, and you can even opt for a five-pound container if you like to stock up on your recovery fuel.
Best Post-Workout Greens Powder
Most of us were probably forced to eat vegetables at dinner growing up, and at the time, we probably didn’t enjoy it. If you still don’t — but understand that the benefits of including veggies in your diet are functionally endless — picking up a greens powder like Athletic Greens AG1 is an ideal solution.
Athletic Greens AG1 Greens Powder
Athletic Greens AG1 contains a massive amount of vitamins and minerals sourced from whole foods — 75 to be exact. Just toss one 12g scoop into some water, mix, and you’re ready to go. This product is formulated for both general health and athletic performance. From probiotics and digestive enzyme/super mushroom complexes to antioxidants and superfoods, this product has it all. Athletic Greens AG1 is a great post-workout choice since it may help to regulate oxidative stress that can result from intense exercise with its superfood blend, which includes spirulina and broccoli.
It’s diet-friendly since it’s vegan, paleo, keto, and contains no lactose, egg, corn, or artificial ingredients. This greens powder from Athletic Greens is naturally sweetened with pineapple and vanilla to give it a light and fresh flavor. Athletic Greens AG1 is quite expensive, but it’s a top-tier supplement that can replace nine separate products, like a multivitamin, probiotic, and mineral product. AG1 is designed to promote gut health, support immunity, boost energy, and help with recovery.
Athletic Greens
This nutritious greens powder is NSF certified for sport and includes 75 absorbable ingredients and is free of gluten, sugar, dairy, eggs, and nuts. It is compatible with vegan, keto, and paleo diets.
Who Should Buy Athletic Greens AG1 Greens Powder
Athletes who may be picky eaters or have dietary restrictions, but want to ensure all aspects of their health are bolstered will like this robust greens powder.
Anyone following a restrictive or specialized diet that may not include many whole vegetables regularly. This contains 75 whole-food ingredients.
Those who want to regulate oxidative stress after intense exercise may benefit from this product’s superfoods, like spirulina and broccoli powders.
Who Shouldn’t Buy Athletic Greens AG1 Greens Powder
Those strictly adhering to a vegetarian or vegan diet who already include a high volume of whole food greens daily may not need something quite as robust as this greens powder.
The price is quite hefty for this product at $99 for 30 servings, so if you’re on a tight budget, this may not be the right product for you.
You can easily add this supplement into your morning, noon, or nightly routine. It may be best to ingest this directly post-workout to support the regulation of oxidative stress that can result from intense exercise.
Best Post-Workout EAA
Essential Amino Acids (EAAs) are aptly named, since they are highly important for tissue repair, but must be ingested from food or external supplements. Since it can be difficult to ensure you’re checking every box with your regular diet, Transparent Labs can help fill your EAA gaps.
Transparent Labs Intra Workout EAA
Transparent Labs brings a buffet to the table with its Intra Workout EAA, including all nine of the major acids in abundance. These nine amino acids can help with tissue repair, nutrient delivery, and reducing soreness post-workout. This product is also sugar free and vegan-friendly, making it an attractive option for just about anyone. You can buy one, two, or three tubs of 30 servings at a time, and choose from the Strawberry Lemonade and Blue Raspberry flavors.
10% Off
Transparent Labs Intra Workout EAA
Transparent Labs Intra Workout EAA not only contains the three BCAAs, but it also contains the six additional EAAs. This product includes 6.7 grams of EAAs, as well as two grams of citrulline malate and one gram of ElevATP.
Who Should Buy Transparent Labs Intra Workout EAA
Anyone concerned that they may not be getting enough EAAs from their standard diet will like that this product contains all nine.
Keto or paleo enthusiasts who want to avoid synthetic additives.
Dietary perfectionists who want to make sure they’re getting everything they need on a daily basis.
Who Shouldn’t Buy Transparent Labs Intra Workout EAA
Consumers that already have a protein supplement that contains all essential amino acids in sufficient quantities.
Those on a robust dietary plan with a lot of varied, whole-food protein sources.
For heavy lifters who are extra concerned with tissue repair, Transparent Labs Intra Workout EAA is a great option for ensuring you receive a solid dose of the nine essential amino acids that can assist with the recovery process and decrease soreness.
Best Post-Workout BCAA
While a solid whey powder all but ensures you get most of what you need in terms of post-workout macronutrients, there is definitely a good case to be made for including a BCAA supplement, as well. Not every whey powder available will contain all the amino acids your body requires, but dedicated supplementation from something like Swolverine BCAA 2:1:1 Powder can help make sure all your bases are covered.
Swolverine BCAA 2:1:1 Powder
Branched-Chain Amino Acids (BCAAs) help facilitate muscle protein synthesis both during and after strenuous activity, but aren’t necessarily present in sufficient quantities in certain whole food sources or protein powders. Swolverine BCAA 2:1:1 Powder packs in ample amounts of leuicine, isoleucine, and valine which, collectively, have been shown to increase glucose uptake in muscle tissue (3), as well as promote fat oxidation during fasted exercise (4).
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Swolverine BCAA 2:1:1 Powder
Swolverine BCAA 2:1:1 Powder packs leuicine, isoleucine, and valine, which can help increase glucose uptake in muscle tissue, and promote fat oxidation during fasted exercise. It comes in a tangy Lemon Lime flavor.
Who Should Buy Swolverine BCAA 2:1:1 Powder
Anyone concerned with making sure their post-workout protein intake is as comprehensive as possible can benefit from adding this BCAA powder.
Vegetarian or vegan practitioners whose protein sources may not contain sufficient amounts of BCAAs.
Athletes who want to get more out of their fasted training sessions.
Who Shouldn’t Buy Swolverine BCAA 2:1:1 Powder
Anyone who already takes a supplement with sufficient BCAA content on a daily basis.
People who regularly eat high-quality fish, poultry, or red meat who may not need additional BCAA supplementation.
While many protein powders do offer a dose of amino acids, Swolverine’s dedicated amino acid supplement hones in on BCAAs to make sure you have all the nourishment you need for post workout muscle protein synthesis.
Best Post-Workout Mass Gainer
Mass gainers are second to none when it comes to convenient calorie consumption. If you’re trying to gain weight fast but find it difficult to eat enough complete meals in a day, a good mass gainer can get you where you need to be nutritionally. While many common mass gainers can try to pack too much into their tubs, this pick does not fall into that category.
Transparent Labs Mass Gainer
Transparent Labs Mass Gainer delivers 730 calories, 53 grams of protein, and 109 grams of carbohydrate per serving without excessive sweeteners, dyes, or dairy products. On top of that, its oat and sweet potato powders pack in 6g of fiber for satiety. Overall, this mass gainer is a simple, clean, and effective way to secure some extra calories.
10% Off
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.
Who Should Buy Transparent Labs Mass Gainer
Trainees looking to pack on pounds of lean muscle or move up a weight class in their sport.
Anyone who values purity and wants their protein sources to be 100 percent grass-fed.
Who Shouldn’t Buy Transparent Labs Mass Gainer
Those who need a truly mountainous amount of calories in their mass gainer — there are more calorically-dense options out there.
Buyers looking for a specific flavor — options for this mass gainer are limited.
If you aren’t getting enough calories or nutrients in your diet throughout the day, this mass gainer will fill the gaps, and help you gain weight more efficiently.
How We Decide the Best
With a seemingly infinite amount of products on the market today, how exactly did we arrive at a list of the best post-workout supplements? Here are the three main things we considered before pulling together our favorite buys.
Lifestyle Factors
We’ve taken into account the variety of ways athletes like to approach their nutritional needs. If you’re meticulous about your calorie and macronutrient intake, a zero-calorie option from Transparent Labs may be ideal. If you’re always on the go and don’t have the time for a home-cooked meal, grabbing a mass gainer could provide the extra calories your body needs to pack on a few pounds. The selections here are versatile enough that you’re almost guaranteed to find something that suits your particular training goals..
Research
The supplement industry is rife with bad faith advertising and loose interpretations of data. Since we have no interest in making recommendations that can’t stand on their own merit, we’ve vetted and cross-referenced these products with the literature itself to ensure that none of the companies featured on this list are dishing out hollow promises.
Additives
We made sure to mention when supplements had artificial sweeteners and when they didn’t. Some products also contain extra ingredients like digestive enzymes, fatty acids, and more that can boost post-workout recovery.
It is a common practice in the supplement industry, however, to load up a product with these extra ingredients as a means of justifying a higher price tag. Since post-workout supplements can be especially prone to this, we’ve gone out of our way to avoid making recommendations that come with too many frilly extras.
What to Consider Before Buying
When it comes to post-workout fuel, you can pack in a lot of nutrients with just a few products. But before you swipe the card on a bunch of new supplements, take a moment to consider all the factors involved.
Manage Your Expectations
Perhaps the most important thing to bear in mind while shopping for supplements is that all companies are making a targeted effort to pitch their products to you, the consumer. This sometimes means advertising lofty promises and exaggerated benefits.
While the claims made by the selections in this article are widely backed by scientific literature, nothing is a cure-all or a magic bullet. Make sure you’re reading the ingredients and doing your own research as well before making a final decision.
Don’t Major in the Minors
It can be easy to get caught up in the flashy spectacle of supplements and lose track of the meat and potatoes of a proper diet. Ensuring your caloric needs are laced up and your rest patterns are properly managed are the major keys to reaping the benefits of your workouts long term. Supplements can help shore up weaknesses or account for limitations, but try to avoid leaning on them too much.
The Right Tool for the Job
It’s important to be conscious of your individual needs when it comes to nutritional supplementation. If you’re steadily gaining weight from your primary diet, you probably don’t need to add a mass gainer supplement. If you’ve been a devoted practitioner of veganism and still crush it in the gym, you may not need a greens powder.
It is always wise to take stock of where you stand in terms of managing your wellness and performance before grabbing a new supplement, so you don’t end up spending money where you don’t need to.
Final Word
While all of these options superbly satisfy their respective niches, it is important to remember that no individual supplement can make up for things like sloppy training, a careless diet, or poor sleep. More isn’t always more when it comes to supplementation, and overstuffing your cabinet can definitely have diminishing returns.
That said, if you know where your interests lie and are in the market for something that properly augments your existing diet while also speeding up the recovery process, you can certainly find the right tool for the job, and may even start bouncing back from your workouts faster than you were before.
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.
Is protein wasted if I eat too much of it at once?This is somewhat contentious in the literature, but broadly speaking, not really. It is possible that if you consume a truly enormous amount of protein-dense food all at once, your body may not be able to fully utilize it before it is passed. But in practical terms, this shouldn’t be a relevant concern for most people.
References
Volek JS, Kraemer WJ, Rubin MR, Gómez AL, Ratamess NA, Gaynor P. (2002) L-Carnitine L-tartrate supplementation favorably affects markers of recovery from exercise stress. Am J Physiol Endocrinol Metab. Feb;282(2):E474-82. doi: 10.1152/ajpendo.00277.2001. PMID: 11788381.
Lamboley, C. R., Royer, D., & Dionne, I. J. (2007). Effects of beta-hydroxy-beta-methylbutyrate on aerobic-performance components and body composition in college students. International journal of sport nutrition and exercise metabolism, 17(1), 56–69.
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.
Pavan, R., Jain, S., Shraddha, & Kumar, A. (2012). Properties and therapeutic application of bromelain: a review. Biotechnology research international, 2012, 976203.
Lopresti, A. L., Smith, S. J., Malvi, H., & Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine, 98(37), e17186.
When it comes to your nutrient intake throughout the day, what you ingest right after your workout ranks among the most important nutritional choices you can make. Although overall caloric intake is king when it comes to gaining or losing weight, optimizing your post-workout nutrition could be the key to maximizing your recovery.
That said, with so many products available — each promising to help you run faster, grow more, or recover quicker — discerning which one to spend your money on can be daunting. If you’re really trying to put on weight, the right mass gainer could be a game changer. If you know you won’t be able to catch a meal right after you leave the gym, a BCAA powder might be perfect for you. We’ve unpacked some of the best post-workout supplements to help you find the missing piece in your nutritional puzzle.
Best Post-Workout Supplement Picks
Best Post-Workout Supplement Overall
In the world of fitness, much ink has been spilled on the subject of post-workout nutrition and supplementation. Even if you’ve already got the nutrition aspect down, there’s always some room for improvement and optimization. That’s where Huge Supplements comes in with their Formula XII Intra & Post Workout formula. It’s packed with helpful ingredients that may aid in reducing soreness and kick-starting your recovery for the next session.
Huge Supplements Formula XII Intra & Post Workout
This product from Huge Supplements combines 12 potent, high-quality ingredients in clinical doses, which might help your recovery begin immediately. Coming in at 31g per scoop, this product features a full five-gram serving of creatine monohydrate, 10g of Cluster Dextrin, and 3.2g of beta-alanine. Cluster Dextrin is a patented form of carbohydrates that can potentially replenish depleted glycogen stores that are lost during intense exercise faster than other carbohydrates. (1)
The name of the game is quickness with this formula as it’s designed to get you on the road to recovery fast. Formula XII also includes betaine and l-ornithine, which may help improve athletic performance and endurance. You can choose from two flavors — Tropical Blast and Candy Apple.
Huge Supplements XII Intra & Post Workout
This supp contains 10,000mg of Cluster Dextrin, 5,000mg of Organic ModCarb, 3,200mg of Beta-Alanine, 3,000mg of Betaine Anhydrous, 150mg of Potassium Citrate, and 5mg of Bioperine, which can help you absorb all these nutrients. It comes in Candy Apple and Tropical Blast.
Who Should Buy Huge Supplements Formula XII Intra & Post Workout
Best Post-Workout Supplement for Muscle Recovery
For the majority of gym goers, bouncing back from grueling workouts is the number one priority when considering a post-workout supplement. Kaged Muscle delivers on that front with ingredients that are tailor-made for getting your muscles back in the game after a tough day at the gym.
Kaged Muscle Re-Kaged Recovery
Kaged Muscle Re-Kaged Recovery provides a solid 28g dose of whey protein isolate, and six grams of BCAAs, both of which can help with muscle growth during recovery. The creatine can help with your strength and power throughout your workouts, so long as you remain consistent with your supplementation. And glutamine has been linked to expedited recovery rates and reduced inflammation in athletes, making it an ideal remedy for muscular fatigue. Plus, this pick contains ProHydrolase®, which can help break down this supplement for better absorption, and it comes in three flavors — Strawberry Lemonade, Iced Lemon Cake, and Orange Kream.
15% Off
Kaged Re-Kaged Protein Fuel
This formula packs 28 grams of protein into each scoop. It also contains ingredients that can help with strength and recovery, like three grams of glutamine, 1.5g of betaine anhydrous, six grams of BCAAs, and 1.5g of creatine.
Who Should Buy Kaged Muscle Re-Kaged Recovery
Best Supplement for During and Post-Workout
If you’re looking for a supplement you can sip both during and after your workout to replenish lost nutrients — like carbs — Huge Supplements has you covered.
Huge Supplements XII Intra & Post Workout
For those who would rather keep the nutrients flowing both during and after their gym session, this Intra & Post Workout supplement can help — it’s got 10,000mg of Cluster Dextrin, which is a carb supplement, a key nutrient we lose when we exercise. It also has 5,000mg of Organic ModCarb, 3,200mg of Beta-Alanine, 3,000mg of Betaine Anhydrous, 150mg of Potassium Citrate, and 5mg of Bioperine, which can help you absorb all these nutrients. This supplement is a bit pricey due to its high dosages, but it does come in two unique flavors — Candy Apple and Tropical Blast.
Huge Supplements XII Intra & Post Workout
This supp contains 10,000mg of Cluster Dextrin, 5,000mg of Organic ModCarb, 3,200mg of Beta-Alanine, 3,000mg of Betaine Anhydrous, 150mg of Potassium Citrate, and 5mg of Bioperine, which can help you absorb all these nutrients. It comes in Candy Apple and Tropical Blast.
Who Should Buy Huge Supplements XII Intra & Post Workout
Best Post-Workout Creatine
Creatine is one of the most widely-used supplements on the market due to its long list of scientifically-backed benefits, including increased strength, better blood flow to muscle tissue, and even improved cognition.Though timing your creatine intake isn’t particularly important in the grand scheme, the inclusion of HMB makes Transparent Labs a solid pick for those who prefer to do so after their session.
Transparent Labs Creatine HMB
Though creatine is offered in some form by almost every nutritional company out there, Transparent Labs goes the extra mile by including ?-Hydroxy ?-methylbutyric acid (HMB) into the mix. HMB shows promising indicators when it comes to recovery rates and future performance, particularly with aerobic exercise (2).
Transparent Labs Creatine HMB
We like that this product includes hydroxymethyl butyrate, the main metabolite in leucine that prevents muscle protein breakdown. Plus, the blue raspberry flavor is tasty, and the blend contains no artificial sweeteners.
Who Should Buy Transparent Labs Creatine HMB
Best Post-Workout Protein Powder
When considering post-workout nutrition, many think of protein powders first and foremost. A good whey or casein supplement might help you bounce back from a heavy day of lifting at the gym. This protein powder from Legion has solid protein content, and some extras which may help get your recovery underway.
Legion Whey Isolate Protein Powder
Ingesting a well-made whey protein powder after a difficult workout can potentially help to replenish the nutrients your body lost and refuel tired muscles. Legion Whey Isolate Protein Powder has 22g of protein and 100 calories, but contains some extras, which may help with recovery. Each scoop has 5.6g of BCAAs and a gram of maltodextrin, a fast-digesting carbohydrate — this may help to get those tired muscles repairing and growing. One great thing about this product is that it comes in a ton of different flavors, like Fruity Cereal, Dutch Chocolate, and Honey Cereal, so you can mix things up. There are no added sugars and only one gram of fat, which means you won’t be drinking a ton of unnecessary calories you’d rather be eating.
Legion Whey Isolate Protein Powder
An all natural, non-GMO, fat-free whey that's cheaper than many competitors, Legion Whey Isolate Protein Powder is made from 100 percent grass-fed whey protein isolate from sustainable dairy farms in Ireland. It's also higher in calcium compared to other powders on the market.
Who Should Buy Legion Whey Isolate Protein Powder
Best Post-Workout Greens Powder
Most of us were probably forced to eat vegetables at dinner growing up, and at the time, we probably didn’t enjoy it. If you still don’t — but understand that the benefits of including veggies in your diet are functionally endless — picking up a greens powder like Athletic Greens AG1 is an ideal solution.
Athletic Greens AG1 Greens Powder
Athletic Greens AG1 contains a massive amount of vitamins and minerals sourced from whole foods — 75 to be exact. Just toss one 12g scoop into some water, mix, and you’re ready to go. This product is formulated for both general health and athletic performance. From probiotics and digestive enzyme/super mushroom complexes to antioxidants and superfoods, this product has it all. Athletic Greens AG1 is a great post-workout choice since it may help to regulate oxidative stress that can result from intense exercise with its superfood blend, which includes spirulina and broccoli.
It’s diet-friendly since it’s vegan, paleo, keto, and contains no lactose, egg, corn, or artificial ingredients. This greens powder from Athletic Greens is naturally sweetened with pineapple and vanilla to give it a light and fresh flavor. Athletic Greens AG1 is quite expensive, but it’s a top-tier supplement that can replace nine separate products, like a multivitamin, probiotic, and mineral product. AG1 is designed to promote gut health, support immunity, boost energy, and help with recovery.
Athletic Greens
This nutritious greens powder is NSF certified for sport and includes 75 absorbable ingredients and is free of gluten, sugar, dairy, eggs, and nuts. It is compatible with vegan, keto, and paleo diets.
Who Should Buy Athletic Greens AG1 Greens Powder
Best Post-Workout EAA
Essential Amino Acids (EAAs) are aptly named, since they are highly important for tissue repair, but must be ingested from food or external supplements. Since it can be difficult to ensure you’re checking every box with your regular diet, Transparent Labs can help fill your EAA gaps.
Transparent Labs Intra Workout EAA
Transparent Labs brings a buffet to the table with its Intra Workout EAA, including all nine of the major acids in abundance. These nine amino acids can help with tissue repair, nutrient delivery, and reducing soreness post-workout. This product is also sugar free and vegan-friendly, making it an attractive option for just about anyone. You can buy one, two, or three tubs of 30 servings at a time, and choose from the Strawberry Lemonade and Blue Raspberry flavors.
10% Off
Transparent Labs Intra Workout EAA
Transparent Labs Intra Workout EAA not only contains the three BCAAs, but it also contains the six additional EAAs. This product includes 6.7 grams of EAAs, as well as two grams of citrulline malate and one gram of ElevATP.
Who Should Buy Transparent Labs Intra Workout EAA
Best Post-Workout BCAA
While a solid whey powder all but ensures you get most of what you need in terms of post-workout macronutrients, there is definitely a good case to be made for including a BCAA supplement, as well. Not every whey powder available will contain all the amino acids your body requires, but dedicated supplementation from something like Swolverine BCAA 2:1:1 Powder can help make sure all your bases are covered.
Swolverine BCAA 2:1:1 Powder
Branched-Chain Amino Acids (BCAAs) help facilitate muscle protein synthesis both during and after strenuous activity, but aren’t necessarily present in sufficient quantities in certain whole food sources or protein powders. Swolverine BCAA 2:1:1 Powder packs in ample amounts of leuicine, isoleucine, and valine which, collectively, have been shown to increase glucose uptake in muscle tissue (3), as well as promote fat oxidation during fasted exercise (4).
10% Off
Swolverine BCAA 2:1:1 Powder
Swolverine BCAA 2:1:1 Powder packs leuicine, isoleucine, and valine, which can help increase glucose uptake in muscle tissue, and promote fat oxidation during fasted exercise. It comes in a tangy Lemon Lime flavor.
Who Should Buy Swolverine BCAA 2:1:1 Powder
Best Post-Workout Mass Gainer
Mass gainers are second to none when it comes to convenient calorie consumption. If you’re trying to gain weight fast but find it difficult to eat enough complete meals in a day, a good mass gainer can get you where you need to be nutritionally. While many common mass gainers can try to pack too much into their tubs, this pick does not fall into that category.
Transparent Labs Mass Gainer
Transparent Labs Mass Gainer delivers 730 calories, 53 grams of protein, and 109 grams of carbohydrate per serving without excessive sweeteners, dyes, or dairy products. On top of that, its oat and sweet potato powders pack in 6g of fiber for satiety. Overall, this mass gainer is a simple, clean, and effective way to secure some extra calories.
10% Off
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.
Who Should Buy Transparent Labs Mass Gainer
How We Decide the Best
With a seemingly infinite amount of products on the market today, how exactly did we arrive at a list of the best post-workout supplements? Here are the three main things we considered before pulling together our favorite buys.
Lifestyle Factors
We’ve taken into account the variety of ways athletes like to approach their nutritional needs. If you’re meticulous about your calorie and macronutrient intake, a zero-calorie option from Transparent Labs may be ideal. If you’re always on the go and don’t have the time for a home-cooked meal, grabbing a mass gainer could provide the extra calories your body needs to pack on a few pounds. The selections here are versatile enough that you’re almost guaranteed to find something that suits your particular training goals..
Research
The supplement industry is rife with bad faith advertising and loose interpretations of data. Since we have no interest in making recommendations that can’t stand on their own merit, we’ve vetted and cross-referenced these products with the literature itself to ensure that none of the companies featured on this list are dishing out hollow promises.
Additives
We made sure to mention when supplements had artificial sweeteners and when they didn’t. Some products also contain extra ingredients like digestive enzymes, fatty acids, and more that can boost post-workout recovery.
It is a common practice in the supplement industry, however, to load up a product with these extra ingredients as a means of justifying a higher price tag. Since post-workout supplements can be especially prone to this, we’ve gone out of our way to avoid making recommendations that come with too many frilly extras.
What to Consider Before Buying
When it comes to post-workout fuel, you can pack in a lot of nutrients with just a few products. But before you swipe the card on a bunch of new supplements, take a moment to consider all the factors involved.
Manage Your Expectations
Perhaps the most important thing to bear in mind while shopping for supplements is that all companies are making a targeted effort to pitch their products to you, the consumer. This sometimes means advertising lofty promises and exaggerated benefits.
While the claims made by the selections in this article are widely backed by scientific literature, nothing is a cure-all or a magic bullet. Make sure you’re reading the ingredients and doing your own research as well before making a final decision.
Don’t Major in the Minors
It can be easy to get caught up in the flashy spectacle of supplements and lose track of the meat and potatoes of a proper diet. Ensuring your caloric needs are laced up and your rest patterns are properly managed are the major keys to reaping the benefits of your workouts long term. Supplements can help shore up weaknesses or account for limitations, but try to avoid leaning on them too much.
The Right Tool for the Job
It’s important to be conscious of your individual needs when it comes to nutritional supplementation. If you’re steadily gaining weight from your primary diet, you probably don’t need to add a mass gainer supplement. If you’ve been a devoted practitioner of veganism and still crush it in the gym, you may not need a greens powder.
It is always wise to take stock of where you stand in terms of managing your wellness and performance before grabbing a new supplement, so you don’t end up spending money where you don’t need to.
Final Word
While all of these options superbly satisfy their respective niches, it is important to remember that no individual supplement can make up for things like sloppy training, a careless diet, or poor sleep. More isn’t always more when it comes to supplementation, and overstuffing your cabinet can definitely have diminishing returns.
That said, if you know where your interests lie and are in the market for something that properly augments your existing diet while also speeding up the recovery process, you can certainly find the right tool for the job, and may even start bouncing back from your workouts faster than you were before.
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.
Is protein wasted if I eat too much of it at once?This is somewhat contentious in the literature, but broadly speaking, not really. It is possible that if you consume a truly enormous amount of protein-dense food all at once, your body may not be able to fully utilize it before it is passed. But in practical terms, this shouldn’t be a...
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That said, with so many products available — each promising to help you run faster, grow more, or recover quicker — discerning which one to spend your money on can be daunting. If you’re really trying to put on weight, the right mass gainer could be a game changer. If you know you won’t be able to catch a meal right after you leave the gym, a BCAA powder might be perfect for you. We’ve unpacked some of the best post-workout supplements to help you find the missing piece in your nutritional puzzle.
Best Post-Workout Supplement Picks
Best Post-Workout Supplement Overall
In the world of fitness, much ink has been spilled on the subject of post-workout nutrition and supplementation. Even if you’ve already got the nutrition aspect down, there’s always some room for improvement and optimization. That’s where Huge Supplements comes in with their Formula XII Intra & Post Workout formula. It’s packed with helpful ingredients that may aid in reducing soreness and kick-starting your recovery for the next session.
Huge Supplements Formula XII Intra & Post Workout
This product from Huge Supplements combines 12 potent, high-quality ingredients in clinical doses, which might help your recovery begin immediately. Coming in at 31g per scoop, this product features a full five-gram serving of creatine monohydrate, 10g of Cluster Dextrin, and 3.2g of beta-alanine. Cluster Dextrin is a patented form of carbohydrates that can potentially replenish depleted glycogen stores that are lost during intense exercise faster than other carbohydrates. (1)
The name of the game is quickness with this formula as it’s designed to get you on the road to recovery fast. Formula XII also includes betaine and l-ornithine, which may help improve athletic performance and endurance. You can choose from two flavors — Tropical Blast and Candy Apple.
Huge Supplements XII Intra & Post Workout
This supp contains 10,000mg of Cluster Dextrin, 5,000mg of Organic ModCarb, 3,200mg of Beta-Alanine, 3,000mg of Betaine Anhydrous, 150mg of Potassium Citrate, and 5mg of Bioperine, which can help you absorb all these nutrients. It comes in Candy Apple and Tropical Blast.
Who Should Buy Huge Supplements Formula XII Intra & Post Workout
Athletes who have their nutrition on lock, but still want something to help them finish their longer workouts strong will like the big dose of beta-alanine in this product.
Those who train hard enough to experience regular soreness or noticeable muscular fatigue will like that l-ornithine is included in this product.
If you’re looking to stay consistent with creatine and want to take it intra or post-workout, this may be a good choice.
Who Shouldn’t Buy Huge Supplements Formula XII Intra & Post Workout
Buyers that are looking for a post-workout supplement that includes protein. This has carbs and other recovery ingredients, but no protein.
Anyone who is looking for a post-workout supplement that can provide more of a meal should opt for a protein powder or meal replacement.
Formula XII comes with a strong dose of creatine, betaine, and beta-alanine, which may help you push through longer workouts. The included 10g of fast-digesting carbs from Cluster Dextrin can be a helpful way to get the muscle recovery process going, and may help reduce soreness, as well.
Best Post-Workout Supplement for Muscle Recovery
For the majority of gym goers, bouncing back from grueling workouts is the number one priority when considering a post-workout supplement. Kaged Muscle delivers on that front with ingredients that are tailor-made for getting your muscles back in the game after a tough day at the gym.
Kaged Muscle Re-Kaged Recovery
Kaged Muscle Re-Kaged Recovery provides a solid 28g dose of whey protein isolate, and six grams of BCAAs, both of which can help with muscle growth during recovery. The creatine can help with your strength and power throughout your workouts, so long as you remain consistent with your supplementation. And glutamine has been linked to expedited recovery rates and reduced inflammation in athletes, making it an ideal remedy for muscular fatigue. Plus, this pick contains ProHydrolase®, which can help break down this supplement for better absorption, and it comes in three flavors — Strawberry Lemonade, Iced Lemon Cake, and Orange Kream.
15% Off
Kaged Re-Kaged Protein Fuel
This formula packs 28 grams of protein into each scoop. It also contains ingredients that can help with strength and recovery, like three grams of glutamine, 1.5g of betaine anhydrous, six grams of BCAAs, and 1.5g of creatine.
Who Should Buy Kaged Muscle Re-Kaged Recovery
Lifters or cross-trainers that include a lot of resistance training in their exercise regimes may like this supplement with multiple ingredients that can help reduce inflammation.
Anyone who feels particularly susceptible to muscular soreness following a workout.
Folks who prioritize digestion will like the additional ProHydrolase here to potentially help with absorption.
Who Shouldn’t Buy Kaged Muscle Re-Kaged Recovery
Recreational fitness enthusiasts taking it easy in the gym may not need a supplement targeted at muscle recovery.
Anyone who wants a recovery supplement that is lower in calories can find ones that aren’t protein-based.
Re-Kaged Recovery can help fight both muscle soreness and inflammation. Plus, its three tasty flavors make it easy to stick to a consistent post-workout regimen.
Best Supplement for During and Post-Workout
If you’re looking for a supplement you can sip both during and after your workout to replenish lost nutrients — like carbs — Huge Supplements has you covered.
Huge Supplements XII Intra & Post Workout
For those who would rather keep the nutrients flowing both during and after their gym session, this Intra & Post Workout supplement can help — it’s got 10,000mg of Cluster Dextrin, which is a carb supplement, a key nutrient we lose when we exercise. It also has 5,000mg of Organic ModCarb, 3,200mg of Beta-Alanine, 3,000mg of Betaine Anhydrous, 150mg of Potassium Citrate, and 5mg of Bioperine, which can help you absorb all these nutrients. This supplement is a bit pricey due to its high dosages, but it does come in two unique flavors — Candy Apple and Tropical Blast.
Huge Supplements XII Intra & Post Workout
This supp contains 10,000mg of Cluster Dextrin, 5,000mg of Organic ModCarb, 3,200mg of Beta-Alanine, 3,000mg of Betaine Anhydrous, 150mg of Potassium Citrate, and 5mg of Bioperine, which can help you absorb all these nutrients. It comes in Candy Apple and Tropical Blast.
Who Should Buy Huge Supplements XII Intra & Post Workout
Folks who are looking for a high dose of carbs to replenish what is lost during and/or after their workout will like the Cluster Dextrin in this supplement.
If you’re worried about absorption, Huge Supplements included 5mg of Bioperine, which can help.
Anyone looking to try a unique flavor will like the Candy Apple and Tropical Blast options here.
Who Shouldn’t Buy Huge Supplements XII Intra & Post Workout
Buyers on a budget will want to opt for a less expensive option on this list.
If you’re not looking for a post-workout supplement with a lot of carbs, you can find better options out there.
Huge Supplements XII Intra & Post Workout is made for the athlete who wants to carb up during and after their workout — plus, the unique flavors stand out from your average “berry” mixes you consistently see across the market.
Best Post-Workout Creatine
Creatine is one of the most widely-used supplements on the market due to its long list of scientifically-backed benefits, including increased strength, better blood flow to muscle tissue, and even improved cognition.Though timing your creatine intake isn’t particularly important in the grand scheme, the inclusion of HMB makes Transparent Labs a solid pick for those who prefer to do so after their session.
Transparent Labs Creatine HMB
Though creatine is offered in some form by almost every nutritional company out there, Transparent Labs goes the extra mile by including ?-Hydroxy ?-methylbutyric acid (HMB) into the mix. HMB shows promising indicators when it comes to recovery rates and future performance, particularly with aerobic exercise (2).
Transparent Labs Creatine HMB
We like that this product includes hydroxymethyl butyrate, the main metabolite in leucine that prevents muscle protein breakdown. Plus, the blue raspberry flavor is tasty, and the blend contains no artificial sweeteners.
Who Should Buy Transparent Labs Creatine HMB
Buyers interested in a creatine supplement that isn’t full of additives or spare calories.
Those who mix resistance training and cardio and want to cover both their bases with one recovery product.
Who Shouldn’t Buy Transparent Labs Creatine HMB
Anyone with financial constraints who only wants to pay for creatine monohydrate itself.
People trying to gain weight that want a post-workout supplement with more nutritional value.
This creatine is sure to boost blood flow and improve cognition — and though you don’t have to take it after your workout to reap the benefits, with Transparent Labs’ inclusion of HMB, it is a great time to do so.
Best Post-Workout Protein Powder
When considering post-workout nutrition, many think of protein powders first and foremost. A good whey or casein supplement might help you bounce back from a heavy day of lifting at the gym. This protein powder from Legion has solid protein content, and some extras which may help get your recovery underway.
Legion Whey Isolate Protein Powder
Ingesting a well-made whey protein powder after a difficult workout can potentially help to replenish the nutrients your body lost and refuel tired muscles. Legion Whey Isolate Protein Powder has 22g of protein and 100 calories, but contains some extras, which may help with recovery. Each scoop has 5.6g of BCAAs and a gram of maltodextrin, a fast-digesting carbohydrate — this may help to get those tired muscles repairing and growing. One great thing about this product is that it comes in a ton of different flavors, like Fruity Cereal, Dutch Chocolate, and Honey Cereal, so you can mix things up. There are no added sugars and only one gram of fat, which means you won’t be drinking a ton of unnecessary calories you’d rather be eating.
Legion Whey Isolate Protein Powder
An all natural, non-GMO, fat-free whey that's cheaper than many competitors, Legion Whey Isolate Protein Powder is made from 100 percent grass-fed whey protein isolate from sustainable dairy farms in Ireland. It's also higher in calcium compared to other powders on the market.
Who Should Buy Legion Whey Isolate Protein Powder
Buyers looking for a protein supplement that isn’t bogged down by spare carbs or fat — this product only has 3g of carbs and 1g of fat.
Anyone who prioritizes non-GMO ingredients will appreciate the grass-fed cows, and non-GMO whey and maltodextrin here.
Those in the market for a whey that comes in a variety of unique flavors — aside from french vanilla and dutch chocolate, this powder comes in Salted Caramel, Mocha Cappuccino, Strawberry Banana, and others including Unflavored.
Who Shouldn’t Buy Legion Whey Isolate Protein Powder
Consumers who prefer a calorically dense protein powder — there are only 110 calories per serving here.
Folks who are looking for a product that’s higher in carbs to supplement what was lost during their workout.
You’re getting 22g of high-quality protein along with no added sugars and 5.6g of BCAAs per scoop from Legion’s protein powder. There are 13 flavors available, and you can even opt for a five-pound container if you like to stock up on your recovery fuel.
Best Post-Workout Greens Powder
Most of us were probably forced to eat vegetables at dinner growing up, and at the time, we probably didn’t enjoy it. If you still don’t — but understand that the benefits of including veggies in your diet are functionally endless — picking up a greens powder like Athletic Greens AG1 is an ideal solution.
Athletic Greens AG1 Greens Powder
Athletic Greens AG1 contains a massive amount of vitamins and minerals sourced from whole foods — 75 to be exact. Just toss one 12g scoop into some water, mix, and you’re ready to go. This product is formulated for both general health and athletic performance. From probiotics and digestive enzyme/super mushroom complexes to antioxidants and superfoods, this product has it all. Athletic Greens AG1 is a great post-workout choice since it may help to regulate oxidative stress that can result from intense exercise with its superfood blend, which includes spirulina and broccoli.
It’s diet-friendly since it’s vegan, paleo, keto, and contains no lactose, egg, corn, or artificial ingredients. This greens powder from Athletic Greens is naturally sweetened with pineapple and vanilla to give it a light and fresh flavor. Athletic Greens AG1 is quite expensive, but it’s a top-tier supplement that can replace nine separate products, like a multivitamin, probiotic, and mineral product. AG1 is designed to promote gut health, support immunity, boost energy, and help with recovery.
Athletic Greens
This nutritious greens powder is NSF certified for sport and includes 75 absorbable ingredients and is free of gluten, sugar, dairy, eggs, and nuts. It is compatible with vegan, keto, and paleo diets.
Who Should Buy Athletic Greens AG1 Greens Powder
Athletes who may be picky eaters or have dietary restrictions, but want to ensure all aspects of their health are bolstered will like this robust greens powder.
Anyone following a restrictive or specialized diet that may not include many whole vegetables regularly. This contains 75 whole-food ingredients.
Those who want to regulate oxidative stress after intense exercise may benefit from this product’s superfoods, like spirulina and broccoli powders.
Who Shouldn’t Buy Athletic Greens AG1 Greens Powder
Those strictly adhering to a vegetarian or vegan diet who already include a high volume of whole food greens daily may not need something quite as robust as this greens powder.
The price is quite hefty for this product at $99 for 30 servings, so if you’re on a tight budget, this may not be the right product for you.
You can easily add this supplement into your morning, noon, or nightly routine. It may be best to ingest this directly post-workout to support the regulation of oxidative stress that can result from intense exercise.
Best Post-Workout EAA
Essential Amino Acids (EAAs) are aptly named, since they are highly important for tissue repair, but must be ingested from food or external supplements. Since it can be difficult to ensure you’re checking every box with your regular diet, Transparent Labs can help fill your EAA gaps.
Transparent Labs Intra Workout EAA
Transparent Labs brings a buffet to the table with its Intra Workout EAA, including all nine of the major acids in abundance. These nine amino acids can help with tissue repair, nutrient delivery, and reducing soreness post-workout. This product is also sugar free and vegan-friendly, making it an attractive option for just about anyone. You can buy one, two, or three tubs of 30 servings at a time, and choose from the Strawberry Lemonade and Blue Raspberry flavors.
10% Off
Transparent Labs Intra Workout EAA
Transparent Labs Intra Workout EAA not only contains the three BCAAs, but it also contains the six additional EAAs. This product includes 6.7 grams of EAAs, as well as two grams of citrulline malate and one gram of ElevATP.
Who Should Buy Transparent Labs Intra Workout EAA
Anyone concerned that they may not be getting enough EAAs from their standard diet will like that this product contains all nine.
Keto or paleo enthusiasts who want to avoid synthetic additives.
Dietary perfectionists who want to make sure they’re getting everything they need on a daily basis.
Who Shouldn’t Buy Transparent Labs Intra Workout EAA
Consumers that already have a protein supplement that contains all essential amino acids in sufficient quantities.
Those on a robust dietary plan with a lot of varied, whole-food protein sources.
For heavy lifters who are extra concerned with tissue repair, Transparent Labs Intra Workout EAA is a great option for ensuring you receive a solid dose of the nine essential amino acids that can assist with the recovery process and decrease soreness.
Best Post-Workout BCAA
While a solid whey powder all but ensures you get most of what you need in terms of post-workout macronutrients, there is definitely a good case to be made for including a BCAA supplement, as well. Not every whey powder available will contain all the amino acids your body requires, but dedicated supplementation from something like Swolverine BCAA 2:1:1 Powder can help make sure all your bases are covered.
Swolverine BCAA 2:1:1 Powder
Branched-Chain Amino Acids (BCAAs) help facilitate muscle protein synthesis both during and after strenuous activity, but aren’t necessarily present in sufficient quantities in certain whole food sources or protein powders. Swolverine BCAA 2:1:1 Powder packs in ample amounts of leuicine, isoleucine, and valine which, collectively, have been shown to increase glucose uptake in muscle tissue (3), as well as promote fat oxidation during fasted exercise (4).
10% Off
Swolverine BCAA 2:1:1 Powder
Swolverine BCAA 2:1:1 Powder packs leuicine, isoleucine, and valine, which can help increase glucose uptake in muscle tissue, and promote fat oxidation during fasted exercise. It comes in a tangy Lemon Lime flavor.
Who Should Buy Swolverine BCAA 2:1:1 Powder
Anyone concerned with making sure their post-workout protein intake is as comprehensive as possible can benefit from adding this BCAA powder.
Vegetarian or vegan practitioners whose protein sources may not contain sufficient amounts of BCAAs.
Athletes who want to get more out of their fasted training sessions.
Who Shouldn’t Buy Swolverine BCAA 2:1:1 Powder
Anyone who already takes a supplement with sufficient BCAA content on a daily basis.
People who regularly eat high-quality fish, poultry, or red meat who may not need additional BCAA supplementation.
While many protein powders do offer a dose of amino acids, Swolverine’s dedicated amino acid supplement hones in on BCAAs to make sure you have all the nourishment you need for post workout muscle protein synthesis.
Best Post-Workout Mass Gainer
Mass gainers are second to none when it comes to convenient calorie consumption. If you’re trying to gain weight fast but find it difficult to eat enough complete meals in a day, a good mass gainer can get you where you need to be nutritionally. While many common mass gainers can try to pack too much into their tubs, this pick does not fall into that category.
Transparent Labs Mass Gainer
Transparent Labs Mass Gainer delivers 730 calories, 53 grams of protein, and 109 grams of carbohydrate per serving without excessive sweeteners, dyes, or dairy products. On top of that, its oat and sweet potato powders pack in 6g of fiber for satiety. Overall, this mass gainer is a simple, clean, and effective way to secure some extra calories.
10% Off
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.
Who Should Buy Transparent Labs Mass Gainer
Trainees looking to pack on pounds of lean muscle or move up a weight class in their sport.
Anyone who values purity and wants their protein sources to be 100 percent grass-fed.
Who Shouldn’t Buy Transparent Labs Mass Gainer
Those who need a truly mountainous amount of calories in their mass gainer — there are more calorically-dense options out there.
Buyers looking for a specific flavor — options for this mass gainer are limited.
If you aren’t getting enough calories or nutrients in your diet throughout the day, this mass gainer will fill the gaps, and help you gain weight more efficiently.
How We Decide the Best
With a seemingly infinite amount of products on the market today, how exactly did we arrive at a list of the best post-workout supplements? Here are the three main things we considered before pulling together our favorite buys.
Lifestyle Factors
We’ve taken into account the variety of ways athletes like to approach their nutritional needs. If you’re meticulous about your calorie and macronutrient intake, a zero-calorie option from Transparent Labs may be ideal. If you’re always on the go and don’t have the time for a home-cooked meal, grabbing a mass gainer could provide the extra calories your body needs to pack on a few pounds. The selections here are versatile enough that you’re almost guaranteed to find something that suits your particular training goals..
Research
The supplement industry is rife with bad faith advertising and loose interpretations of data. Since we have no interest in making recommendations that can’t stand on their own merit, we’ve vetted and cross-referenced these products with the literature itself to ensure that none of the companies featured on this list are dishing out hollow promises.
Additives
We made sure to mention when supplements had artificial sweeteners and when they didn’t. Some products also contain extra ingredients like digestive enzymes, fatty acids, and more that can boost post-workout recovery.
It is a common practice in the supplement industry, however, to load up a product with these extra ingredients as a means of justifying a higher price tag. Since post-workout supplements can be especially prone to this, we’ve gone out of our way to avoid making recommendations that come with too many frilly extras.
What to Consider Before Buying
When it comes to post-workout fuel, you can pack in a lot of nutrients with just a few products. But before you swipe the card on a bunch of new supplements, take a moment to consider all the factors involved.
Manage Your Expectations
Perhaps the most important thing to bear in mind while shopping for supplements is that all companies are making a targeted effort to pitch their products to you, the consumer. This sometimes means advertising lofty promises and exaggerated benefits.
While the claims made by the selections in this article are widely backed by scientific literature, nothing is a cure-all or a magic bullet. Make sure you’re reading the ingredients and doing your own research as well before making a final decision.
Don’t Major in the Minors
It can be easy to get caught up in the flashy spectacle of supplements and lose track of the meat and potatoes of a proper diet. Ensuring your caloric needs are laced up and your rest patterns are properly managed are the major keys to reaping the benefits of your workouts long term. Supplements can help shore up weaknesses or account for limitations, but try to avoid leaning on them too much.
The Right Tool for the Job
It’s important to be conscious of your individual needs when it comes to nutritional supplementation. If you’re steadily gaining weight from your primary diet, you probably don’t need to add a mass gainer supplement. If you’ve been a devoted practitioner of veganism and still crush it in the gym, you may not need a greens powder.
It is always wise to take stock of where you stand in terms of managing your wellness and performance before grabbing a new supplement, so you don’t end up spending money where you don’t need to.
Final Word
While all of these options superbly satisfy their respective niches, it is important to remember that no individual supplement can make up for things like sloppy training, a careless diet, or poor sleep. More isn’t always more when it comes to supplementation, and overstuffing your cabinet can definitely have diminishing returns.
That said, if you know where your interests lie and are in the market for something that properly augments your existing diet while also speeding up the recovery process, you can certainly find the right tool for the job, and may even start bouncing back from your workouts faster than you were before.
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.
Is protein wasted if I eat too much of it at once?This is somewhat contentious in the literature, but broadly speaking, not really. It is possible that if you consume a truly enormous amount of protein-dense food all at once, your body may not be able to fully utilize it before it is passed. But in practical terms, this shouldn’t be a relevant concern for most people.
References
Volek JS, Kraemer WJ, Rubin MR, Gómez AL, Ratamess NA, Gaynor P. (2002) L-Carnitine L-tartrate supplementation favorably affects markers of recovery from exercise stress. Am J Physiol Endocrinol Metab. Feb;282(2):E474-82. doi: 10.1152/ajpendo.00277.2001. PMID: 11788381.
Lamboley, C. R., Royer, D., & Dionne, I. J. (2007). Effects of beta-hydroxy-beta-methylbutyrate on aerobic-performance components and body composition in college students. International journal of sport nutrition and exercise metabolism, 17(1), 56–69.
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.
Pavan, R., Jain, S., Shraddha, & Kumar, A. (2012). Properties and therapeutic application of bromelain: a review. Biotechnology research international, 2012, 976203.
Lopresti, A. L., Smith, S. J., Malvi, H., & Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine, 98(37), e17186.
When it comes to your nutrient intake throughout the day, what you ingest right after your workout ranks among the most important nutritional choices you can make. Although overall caloric intake is king when it comes to gaining or losing weight, optimizing your post-workout nutrition could be the key to maximizing your recovery.
That said, with so many products available — each promising to help you run faster, grow more, or recover quicker — discerning which one to spend your money on can be daunting. If you’re really trying to put on weight, the right mass gainer could be a game changer. If you know you won’t be able to catch a meal right after you leave the gym, a BCAA powder might be perfect for you. We’ve unpacked some of the best post-workout supplements to help you find the missing piece in your nutritional puzzle.
Best Post-Workout Supplement Picks
Best Post-Workout Supplement Overall
In the world of fitness, much ink has been spilled on the subject of post-workout nutrition and supplementation. Even if you’ve already got the nutrition aspect down, there’s always some room for improvement and optimization. That’s where Huge Supplements comes in with their Formula XII Intra & Post Workout formula. It’s packed with helpful ingredients that may aid in reducing soreness and kick-starting your recovery for the next session.
Huge Supplements Formula XII Intra & Post Workout
This product from Huge Supplements combines 12 potent, high-quality ingredients in clinical doses, which might help your recovery begin immediately. Coming in at 31g per scoop, this product features a full five-gram serving of creatine monohydrate, 10g of Cluster Dextrin, and 3.2g of beta-alanine. Cluster Dextrin is a patented form of carbohydrates that can potentially replenish depleted glycogen stores that are lost during intense exercise faster than other carbohydrates. (1)
The name of the game is quickness with this formula as it’s designed to get you on the road to recovery fast. Formula XII also includes betaine and l-ornithine, which may help improve athletic performance and endurance. You can choose from two flavors — Tropical Blast and Candy Apple.
Huge Supplements XII Intra & Post Workout
This supp contains 10,000mg of Cluster Dextrin, 5,000mg of Organic ModCarb, 3,200mg of Beta-Alanine, 3,000mg of Betaine Anhydrous, 150mg of Potassium Citrate, and 5mg of Bioperine, which can help you absorb all these nutrients. It comes in Candy Apple and Tropical Blast.
Who Should Buy Huge Supplements Formula XII Intra & Post Workout
- Athletes who have their nutrition on lock, but still want something to help them finish their longer workouts strong will like the big dose of beta-alanine in this product.
- Those who train hard enough to experience regular soreness or noticeable muscular fatigue will like that l-ornithine is included in this product.
- If you’re looking to stay consistent with creatine and want to take it intra or post-workout, this may be a good choice.
- Buyers that are looking for a post-workout supplement that includes protein. This has carbs and other recovery ingredients, but no protein.
- Anyone who is looking for a post-workout supplement that can provide more of a meal should opt for a protein powder or meal replacement.
Best Post-Workout Supplement for Muscle Recovery
For the majority of gym goers, bouncing back from grueling workouts is the number one priority when considering a post-workout supplement. Kaged Muscle delivers on that front with ingredients that are tailor-made for getting your muscles back in the game after a tough day at the gym.
Kaged Muscle Re-Kaged Recovery
Kaged Muscle Re-Kaged Recovery provides a solid 28g dose of whey protein isolate, and six grams of BCAAs, both of which can help with muscle growth during recovery. The creatine can help with your strength and power throughout your workouts, so long as you remain consistent with your supplementation. And glutamine has been linked to expedited recovery rates and reduced inflammation in athletes, making it an ideal remedy for muscular fatigue. Plus, this pick contains ProHydrolase®, which can help break down this supplement for better absorption, and it comes in three flavors — Strawberry Lemonade, Iced Lemon Cake, and Orange Kream.
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Kaged Re-Kaged Protein Fuel
This formula packs 28 grams of protein into each scoop. It also contains ingredients that can help with strength and recovery, like three grams of glutamine, 1.5g of betaine anhydrous, six grams of BCAAs, and 1.5g of creatine.
Who Should Buy Kaged Muscle Re-Kaged Recovery
- Lifters or cross-trainers that include a lot of resistance training in their exercise regimes may like this supplement with multiple ingredients that can help reduce inflammation.
- Anyone who feels particularly susceptible to muscular soreness following a workout.
- Folks who prioritize digestion will like the additional ProHydrolase here to potentially help with absorption.
- Recreational fitness enthusiasts taking it easy in the gym may not need a supplement targeted at muscle recovery.
- Anyone who wants a recovery supplement that is lower in calories can find ones that aren’t protein-based.
Best Supplement for During and Post-Workout
If you’re looking for a supplement you can sip both during and after your workout to replenish lost nutrients — like carbs — Huge Supplements has you covered.
Huge Supplements XII Intra & Post Workout
For those who would rather keep the nutrients flowing both during and after their gym session, this Intra & Post Workout supplement can help — it’s got 10,000mg of Cluster Dextrin, which is a carb supplement, a key nutrient we lose when we exercise. It also has 5,000mg of Organic ModCarb, 3,200mg of Beta-Alanine, 3,000mg of Betaine Anhydrous, 150mg of Potassium Citrate, and 5mg of Bioperine, which can help you absorb all these nutrients. This supplement is a bit pricey due to its high dosages, but it does come in two unique flavors — Candy Apple and Tropical Blast.
Huge Supplements XII Intra & Post Workout
This supp contains 10,000mg of Cluster Dextrin, 5,000mg of Organic ModCarb, 3,200mg of Beta-Alanine, 3,000mg of Betaine Anhydrous, 150mg of Potassium Citrate, and 5mg of Bioperine, which can help you absorb all these nutrients. It comes in Candy Apple and Tropical Blast.
Who Should Buy Huge Supplements XII Intra & Post Workout
- Folks who are looking for a high dose of carbs to replenish what is lost during and/or after their workout will like the Cluster Dextrin in this supplement.
- If you’re worried about absorption, Huge Supplements included 5mg of Bioperine, which can help.
- Anyone looking to try a unique flavor will like the Candy Apple and Tropical Blast options here.
- Buyers on a budget will want to opt for a less expensive option on this list.
- If you’re not looking for a post-workout supplement with a lot of carbs, you can find better options out there.
Best Post-Workout Creatine
Creatine is one of the most widely-used supplements on the market due to its long list of scientifically-backed benefits, including increased strength, better blood flow to muscle tissue, and even improved cognition.Though timing your creatine intake isn’t particularly important in the grand scheme, the inclusion of HMB makes Transparent Labs a solid pick for those who prefer to do so after their session.
Transparent Labs Creatine HMB
Though creatine is offered in some form by almost every nutritional company out there, Transparent Labs goes the extra mile by including ?-Hydroxy ?-methylbutyric acid (HMB) into the mix. HMB shows promising indicators when it comes to recovery rates and future performance, particularly with aerobic exercise (2).
Transparent Labs Creatine HMB
We like that this product includes hydroxymethyl butyrate, the main metabolite in leucine that prevents muscle protein breakdown. Plus, the blue raspberry flavor is tasty, and the blend contains no artificial sweeteners.
Who Should Buy Transparent Labs Creatine HMB
- Buyers interested in a creatine supplement that isn’t full of additives or spare calories.
- Those who mix resistance training and cardio and want to cover both their bases with one recovery product.
- Anyone with financial constraints who only wants to pay for creatine monohydrate itself.
- People trying to gain weight that want a post-workout supplement with more nutritional value.
Best Post-Workout Protein Powder
When considering post-workout nutrition, many think of protein powders first and foremost. A good whey or casein supplement might help you bounce back from a heavy day of lifting at the gym. This protein powder from Legion has solid protein content, and some extras which may help get your recovery underway.
Legion Whey Isolate Protein Powder
Ingesting a well-made whey protein powder after a difficult workout can potentially help to replenish the nutrients your body lost and refuel tired muscles. Legion Whey Isolate Protein Powder has 22g of protein and 100 calories, but contains some extras, which may help with recovery. Each scoop has 5.6g of BCAAs and a gram of maltodextrin, a fast-digesting carbohydrate — this may help to get those tired muscles repairing and growing. One great thing about this product is that it comes in a ton of different flavors, like Fruity Cereal, Dutch Chocolate, and Honey Cereal, so you can mix things up. There are no added sugars and only one gram of fat, which means you won’t be drinking a ton of unnecessary calories you’d rather be eating.
Legion Whey Isolate Protein Powder
An all natural, non-GMO, fat-free whey that's cheaper than many competitors, Legion Whey Isolate Protein Powder is made from 100 percent grass-fed whey protein isolate from sustainable dairy farms in Ireland. It's also higher in calcium compared to other powders on the market.
Who Should Buy Legion Whey Isolate Protein Powder
- Buyers looking for a protein supplement that isn’t bogged down by spare carbs or fat — this product only has 3g of carbs and 1g of fat.
- Anyone who prioritizes non-GMO ingredients will appreciate the grass-fed cows, and non-GMO whey and maltodextrin here.
- Those in the market for a whey that comes in a variety of unique flavors — aside from french vanilla and dutch chocolate, this powder comes in Salted Caramel, Mocha Cappuccino, Strawberry Banana, and others including Unflavored.
- Consumers who prefer a calorically dense protein powder — there are only 110 calories per serving here.
- Folks who are looking for a product that’s higher in carbs to supplement what was lost during their workout.
Best Post-Workout Greens Powder
Most of us were probably forced to eat vegetables at dinner growing up, and at the time, we probably didn’t enjoy it. If you still don’t — but understand that the benefits of including veggies in your diet are functionally endless — picking up a greens powder like Athletic Greens AG1 is an ideal solution.
Athletic Greens AG1 Greens Powder
Athletic Greens AG1 contains a massive amount of vitamins and minerals sourced from whole foods — 75 to be exact. Just toss one 12g scoop into some water, mix, and you’re ready to go. This product is formulated for both general health and athletic performance. From probiotics and digestive enzyme/super mushroom complexes to antioxidants and superfoods, this product has it all. Athletic Greens AG1 is a great post-workout choice since it may help to regulate oxidative stress that can result from intense exercise with its superfood blend, which includes spirulina and broccoli.
It’s diet-friendly since it’s vegan, paleo, keto, and contains no lactose, egg, corn, or artificial ingredients. This greens powder from Athletic Greens is naturally sweetened with pineapple and vanilla to give it a light and fresh flavor. Athletic Greens AG1 is quite expensive, but it’s a top-tier supplement that can replace nine separate products, like a multivitamin, probiotic, and mineral product. AG1 is designed to promote gut health, support immunity, boost energy, and help with recovery.
Athletic Greens
This nutritious greens powder is NSF certified for sport and includes 75 absorbable ingredients and is free of gluten, sugar, dairy, eggs, and nuts. It is compatible with vegan, keto, and paleo diets.
Who Should Buy Athletic Greens AG1 Greens Powder
- Athletes who may be picky eaters or have dietary restrictions, but want to ensure all aspects of their health are bolstered will like this robust greens powder.
- Anyone following a restrictive or specialized diet that may not include many whole vegetables regularly. This contains 75 whole-food ingredients.
- Those who want to regulate oxidative stress after intense exercise may benefit from this product’s superfoods, like spirulina and broccoli powders.
- Those strictly adhering to a vegetarian or vegan diet who already include a high volume of whole food greens daily may not need something quite as robust as this greens powder.
- The price is quite hefty for this product at $99 for 30 servings, so if you’re on a tight budget, this may not be the right product for you.
Best Post-Workout EAA
Essential Amino Acids (EAAs) are aptly named, since they are highly important for tissue repair, but must be ingested from food or external supplements. Since it can be difficult to ensure you’re checking every box with your regular diet, Transparent Labs can help fill your EAA gaps.
Transparent Labs Intra Workout EAA
Transparent Labs brings a buffet to the table with its Intra Workout EAA, including all nine of the major acids in abundance. These nine amino acids can help with tissue repair, nutrient delivery, and reducing soreness post-workout. This product is also sugar free and vegan-friendly, making it an attractive option for just about anyone. You can buy one, two, or three tubs of 30 servings at a time, and choose from the Strawberry Lemonade and Blue Raspberry flavors.
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Transparent Labs Intra Workout EAA
Transparent Labs Intra Workout EAA not only contains the three BCAAs, but it also contains the six additional EAAs. This product includes 6.7 grams of EAAs, as well as two grams of citrulline malate and one gram of ElevATP.
Who Should Buy Transparent Labs Intra Workout EAA
- Anyone concerned that they may not be getting enough EAAs from their standard diet will like that this product contains all nine.
- Keto or paleo enthusiasts who want to avoid synthetic additives.
- Dietary perfectionists who want to make sure they’re getting everything they need on a daily basis.
- Consumers that already have a protein supplement that contains all essential amino acids in sufficient quantities.
- Those on a robust dietary plan with a lot of varied, whole-food protein sources.
Best Post-Workout BCAA
While a solid whey powder all but ensures you get most of what you need in terms of post-workout macronutrients, there is definitely a good case to be made for including a BCAA supplement, as well. Not every whey powder available will contain all the amino acids your body requires, but dedicated supplementation from something like Swolverine BCAA 2:1:1 Powder can help make sure all your bases are covered.
Swolverine BCAA 2:1:1 Powder
Branched-Chain Amino Acids (BCAAs) help facilitate muscle protein synthesis both during and after strenuous activity, but aren’t necessarily present in sufficient quantities in certain whole food sources or protein powders. Swolverine BCAA 2:1:1 Powder packs in ample amounts of leuicine, isoleucine, and valine which, collectively, have been shown to increase glucose uptake in muscle tissue (3), as well as promote fat oxidation during fasted exercise (4).
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Swolverine BCAA 2:1:1 Powder
Swolverine BCAA 2:1:1 Powder packs leuicine, isoleucine, and valine, which can help increase glucose uptake in muscle tissue, and promote fat oxidation during fasted exercise. It comes in a tangy Lemon Lime flavor.
Who Should Buy Swolverine BCAA 2:1:1 Powder
- Anyone concerned with making sure their post-workout protein intake is as comprehensive as possible can benefit from adding this BCAA powder.
- Vegetarian or vegan practitioners whose protein sources may not contain sufficient amounts of BCAAs.
- Athletes who want to get more out of their fasted training sessions.
- Anyone who already takes a supplement with sufficient BCAA content on a daily basis.
- People who regularly eat high-quality fish, poultry, or red meat who may not need additional BCAA supplementation.
Best Post-Workout Mass Gainer
Mass gainers are second to none when it comes to convenient calorie consumption. If you’re trying to gain weight fast but find it difficult to eat enough complete meals in a day, a good mass gainer can get you where you need to be nutritionally. While many common mass gainers can try to pack too much into their tubs, this pick does not fall into that category.
Transparent Labs Mass Gainer
Transparent Labs Mass Gainer delivers 730 calories, 53 grams of protein, and 109 grams of carbohydrate per serving without excessive sweeteners, dyes, or dairy products. On top of that, its oat and sweet potato powders pack in 6g of fiber for satiety. Overall, this mass gainer is a simple, clean, and effective way to secure some extra calories.
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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.
Who Should Buy Transparent Labs Mass Gainer
- Trainees looking to pack on pounds of lean muscle or move up a weight class in their sport.
- Anyone who values purity and wants their protein sources to be 100 percent grass-fed.
- Those who need a truly mountainous amount of calories in their mass gainer — there are more calorically-dense options out there.
- Buyers looking for a specific flavor — options for this mass gainer are limited.
How We Decide the Best
With a seemingly infinite amount of products on the market today, how exactly did we arrive at a list of the best post-workout supplements? Here are the three main things we considered before pulling together our favorite buys.
Lifestyle Factors
We’ve taken into account the variety of ways athletes like to approach their nutritional needs. If you’re meticulous about your calorie and macronutrient intake, a zero-calorie option from Transparent Labs may be ideal. If you’re always on the go and don’t have the time for a home-cooked meal, grabbing a mass gainer could provide the extra calories your body needs to pack on a few pounds. The selections here are versatile enough that you’re almost guaranteed to find something that suits your particular training goals..
Research
The supplement industry is rife with bad faith advertising and loose interpretations of data. Since we have no interest in making recommendations that can’t stand on their own merit, we’ve vetted and cross-referenced these products with the literature itself to ensure that none of the companies featured on this list are dishing out hollow promises.
Additives
We made sure to mention when supplements had artificial sweeteners and when they didn’t. Some products also contain extra ingredients like digestive enzymes, fatty acids, and more that can boost post-workout recovery.
It is a common practice in the supplement industry, however, to load up a product with these extra ingredients as a means of justifying a higher price tag. Since post-workout supplements can be especially prone to this, we’ve gone out of our way to avoid making recommendations that come with too many frilly extras.
What to Consider Before Buying
When it comes to post-workout fuel, you can pack in a lot of nutrients with just a few products. But before you swipe the card on a bunch of new supplements, take a moment to consider all the factors involved.
Manage Your Expectations
Perhaps the most important thing to bear in mind while shopping for supplements is that all companies are making a targeted effort to pitch their products to you, the consumer. This sometimes means advertising lofty promises and exaggerated benefits.
While the claims made by the selections in this article are widely backed by scientific literature, nothing is a cure-all or a magic bullet. Make sure you’re reading the ingredients and doing your own research as well before making a final decision.
Don’t Major in the Minors
It can be easy to get caught up in the flashy spectacle of supplements and lose track of the meat and potatoes of a proper diet. Ensuring your caloric needs are laced up and your rest patterns are properly managed are the major keys to reaping the benefits of your workouts long term. Supplements can help shore up weaknesses or account for limitations, but try to avoid leaning on them too much.
The Right Tool for the Job
It’s important to be conscious of your individual needs when it comes to nutritional supplementation. If you’re steadily gaining weight from your primary diet, you probably don’t need to add a mass gainer supplement. If you’ve been a devoted practitioner of veganism and still crush it in the gym, you may not need a greens powder.
It is always wise to take stock of where you stand in terms of managing your wellness and performance before grabbing a new supplement, so you don’t end up spending money where you don’t need to.
Final Word
While all of these options superbly satisfy their respective niches, it is important to remember that no individual supplement can make up for things like sloppy training, a careless diet, or poor sleep. More isn’t always more when it comes to supplementation, and overstuffing your cabinet can definitely have diminishing returns.
That said, if you know where your interests lie and are in the market for something that properly augments your existing diet while also speeding up the recovery process, you can certainly find the right tool for the job, and may even start bouncing back from your workouts faster than you were before.
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.
Is protein wasted if I eat too much of it at once?This is somewhat contentious in the literature, but broadly speaking, not really. It is possible that if you consume a truly enormous amount of protein-dense food all at once, your body may not be able to fully utilize it before it is passed. But in practical terms, this shouldn’t be a...
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