It’s no secret that the most important component to successful weight training and athletic performance is a proper diet.
But what you don’t know can hurt you, so we’ve compiled this list of the 10 best post-workout supplements for muscle building and recovery because we care about your gains.
The supplements will help with soreness by reducing inflammation in the body caused by exercise-induced stress.
They also provide nutrients such as amino acids, promoting protein synthesis and reducing muscle breakdown during workouts by providing fuel for muscles to recover faster after training sessions.
Let’s get started.
The 11 Best Post-Workout Supplements
When your workout is done, these are the best post-workout supplements to feed your muscles so they recover and grow.
#1 POST by Transparent Labs
Topping off the list, we have POST by Transparent Labs. This is a newer product on the market, and it is a BEAST!
This bad boy starts off with a generous 5000 mg dose of L-Glutamine, followed by a 2500 mg dose of Betaine Anhydrous for muscle growth and increased growth hormone production.
On top of that, they include a 2000 mg dose of L-Carnitine L-Tartrate to aid with soreness and recovery, along with 2000 mg of beta-alanine, which increases lean body mass and aids in recovery.
We should also mention that they use tart cherry powder which has been shown to reduce muscle soreness and speed recovery twice as fast as a placebo. Not only that, Transparent Labs uses Vitacherry, which is a more concentrated form of tart cherry powder that speeds recovery even faster and can also help control inflammation and support joint integrity. Not bad!
POST doesn’t use any artificial flavors, colors, or preservatives. either
POST will run you $44.00 for a tub, but you can save money by ordering multiple tubs. 2 tubs is $79.00, and 3 tubs will cost you $104.00 at the time this article was written. However, you can use coupon code TL10 to save 10% on your entire order, which is nice.
Overall, POST is easily the king of post-workout supplements at the moment. While writing this article and comparing products POST had the most active ingredients and the most generous doses, that is why it is at the best post-workout supplement for muscle gain and tops the list.
Pros
Made for muscle building and recovery
Uses a large dose of L-Glutamine
Uses a power form or tart cherry powder called Vitacherry
In second place on our list of the top post-workout supplements, we have another product named Post, Performance Labs make this Post and it is another good one.
This supplement uses a nice dose of Creapure creatine. Creapure is an ultra-pure form of creatine monohydrate that is made in Germany. It is the best form of creatine on the market.
They also use a nice 1200 mg dose of a high-grade beta-alanine known as Carnosine. Beta-alanine is a solid ingredient for muscle recovery and it has also been shown to increase strength and was shown to increase lean muscle mass.
Post is also unique in that it is the only supplement on this list that comes in capsule form. If you don’t like choking down mixed powder drinks, some of which don’t taste all that great, this can be a good thing. It also makes it much more portable for those on the go. Those who don’t like swallowing capsules will want to skip this one.
This product also even features Hymilain salt to help keep you hydrated. Pretty impressive, considering it’s a capsule.
Post is moderately priced, and they do offer savings when buying in bulk. You can buy 3 bottles and get a 4th bottle free as well as free shipping.
Pros
Uses high-grade creatine
Uses beta-alanine for recovery
Comes in capsule form
Buy 3 and get 1 free
No artificial ingredients
Made in a GMP certified facility
Vegan friendly
Cons
Missing a couple of key ingredients
Not suitable for those who don’t like to swallow capsules
Next up, we have another really nice supplement with Growth Surge by Jacked Factory. This product is designed to build muscle and also promote fat loss, which is a nice combination.
Growth Surge uses a nice 3-gram dose of creatine monohydrate to help you build muscle and strength. They also include a large 2.5-gram dose of betaine anhydrous, which stimulates muscle growth and can trigger the release of growth hormones. Lastly, they use a nice 2-gram dose of L-Carnitine L-Tartrate to aid with recovery and prevent soreness.
Growth Surge is made in the USA in a cGMP certified facility so you know they use proper manufacturing standards which is much better than it being made in a dingy garage in Malaysia.
They offer a money-back guarantee as well, so if you are not satisfied, you can get your money back, no harm no foul.
This product is lower in price, but they do not have any savings when buying in bulk, and shipping is extra.
This would be for you if you are looking for a good product at the lowest price.
Next up, we have POST by Swolverine. This is another really nice post-workout supplement that is a little different from the others on this list since it is a post-workout protein and carb powder combined.
This bad boy features a hearty 4 grams of Glutamine to aid with recovery. On top of that, they have a hefty 12,000mg dose of pea starch, 8,000mg of pea protein isolate, and 1000mg of oat milk powder to feed your muscles so they can grow.
POST by Swolverine is also vegan-friendly and uses all-natural flavoring. It’s also GMO-free, soy-free, gluten-free, and dairy-free.
Pricewise POST is above average, but you can save 15% with a subscription, and they offer a money-back satisfaction guarantee.
Overall this is a great product for those that really want to feed their muscles healthy carbs and protein to help them rebuild.
Vintage Build by Old School Labs is another solid choice that the manufacturer likes to call a “Triple Crown Muscle Builder”
They call it that because it uses 3 main ingredients: creatine, BCAAs and L-Glutamine. They don’t skimp on those ingredients, either. They use 3 grams of creatine monohydrate, 2 grams of L-Glutamine and 5 grams of BCAAs.
They also don’t use any artificial flavoring or anything else that is artificial. The taste isn’t great but we judge the supplements by how effective they are, not whether or not they taste like Kool-Aid. That said, you might need to mentally prepare yourself so you can choke this one down.
At the time we wrote this article, Vintage Build is $39.99 plus shipping, and there are no savings with buying in bulk.
Next up, we have Recharge by Legion Athletics. This one is another pretty nice supplement that features a hearty 5 grams of creatine monohydrate for increased muscle and strength. After that, they have a nice 2.1-gram L-Carnitine L-Tartrate dose to help with muscle soreness and recovery. They round out the ingredients with Corosolic acid, which helps with the absorption of glucose and amino acids.
Recharge is all-natural and is flavored with Stevia. They offer 4 different flavors to choose from.
The cost of this product is about $35 depending on where you shop, and there are no savings when buying in bulk, the manufacturer does offer free shipping, though.
Level 1 by 1st Phorm is next on our list. This bad boy is loaded to the gills with branched-chain amino acids.
In fact, there are so many different essential and non-essential amino acids in this product that you would be bored to tears if we told you about all of them.
Just look at the amino acid profile below.
As I said, it has a ton of amino acids in it which is great, the only problem is it doesn’t really offer much else. Yes, it does have whey protein powder, too but that is it.
They have a ton of great flavors for you to choose from, but they do use artificial flavoring
This product is moderately priced, but they do not offer any savings when you buy multiple tubs, and the shipping is extra.
Aftershock is another post-workout supplement that is the real deal.
This bad boy is absolutely loaded with amino acids for recovery and muscle building. They also use creatine for muscle growth.
Aftershock is also a bit unique in the fact that it also contains a joint support compound that uses glucosamine and chondroitin so if you are having joint pain this might be a good supplement for you.
This product also has an antioxidant blend which sounds great but really doesn’t do all that much (just being honest).
On the negative side, this product uses a proprietary blend so you don’t know how much of certain ingredients are in there. Are they doing this to keep their ingredient doses from their competitors or do they not want us to know that they are underdosing? We will never know.
Dark Matter is another really nice supplement that is focused on building muscle. They say it will trigger a 360% increase in muscle protein synthesis. I’m not sure how true that is or exactly how they figured that out…they don’t give us anything to back up that claim, but if true, it is impressive.
This product uses a multi-phase creatine blend designed to feed your muscles immediately after your workout and also gives a slow release to feed them for hours to come.
They also have a nice 5-gram essential amino acid blend for faster recovery and muscle building.
Unfortunately, this product uses a proprietary blend, so we can’t exactly see how much of each ingredient is in there, which is not a good look.
Dark matter is made in a cGMP and is tested and certified to be clean; no junk in this product.
This product is moderately priced, but there are no savings when buying in bulk.
Next up we have Re-Kaged by Kaged Muscle. This one is a good all-around post-workout supplement and is another one that we really like.
Re-Kaged features a nice 1.5-gram dose of creatine HCL for muscle building along with 1.5 grams of betaine anhydrous for recovery and muscle soreness.
Rounding out the ingredients worth mentioning, they also use 3 grams of L- Glutamine and 28 grams of whey protein to feed and grow your muscles.
Another nice thing about Re-Kaged is that they don’t use a proprietary blend, so you can actually see the doses of the ingredients in the product. Many supplements these days don’t do that, as you can see since some are on this list.
This product is moderately priced, but they don’t offer any savings when buying in bulk. Shipping is also extra.
The list would not be complete without Cell Mass from BSN. This is a tried and true product that has been around for years and is still one of the best post-workout supplements on the market.
Cell Mass isn’t still using the same formula they have also used, though. It is new and improved with 3 times as much creatine as it used to have. At least that is what they tell us, but they use a proprietary blend, so we can’t see the amount of creatine that is in there. I guess we will just have to take their word for it…
They also use glutamine and whey protein for increased muscle building and recovery, but they don’t tell us how much of that is in their either.
This product has a good reputation, but they should be more transparent with their ingredients.
The price on this one is a bit lower but considering you have no idea what the dosing is, it’s not much of a bonus.
Pros
Uses creatine
Reliable name
Used glutamine
Lower in price
Cons
Uses a proprietary blend so we don’t know the dosing on the ingredients
In order to rank the best post-workout supplements, we looked at a variety of factors, including ingredients, price, side effects, and reviews.
Ingredients
Ingredients are the most important factor when it comes to any supplement, so we looked at the doses of the key ingredients and whether they used a proprietary blend or not.
Proprietary blends are when companies don’t tell us how much of each ingredient is in their product. That is a big no-no in our book. We want to know exactly what we are taking and how much of it.
Price
Price is also important when it comes to supplements, but you usually get what you pay for. The more expensive supplements tend to use better quality ingredients in higher doses.
Lifestyle
We know how important it is to provide options that fit your individual needs. If you’re meticulous about calories and macronutrients, Transparent Labs has a zero-calorie option just right for you!
But maybe sometimes convenience takes priority over nutritional quality – which brings us back around again because our mass gainers come in both sweetened AND unsweetened flavors, so no matter what type of taste buds appear on the scene, they’ll be able to satisfy those hunger pangs without having any negative effect whatsoever.
Research and Expert Advice
We also read through countless reviews and articles from experts to get their insights on the best post-workout supplements. We then took all of this information and created our own ranking. Some people care about taste, others about ingredients, and some just want the most bang for their buck. Whatever your priorities are, we have you covered.
Additives
You’ll also notice that many of the products on our list are flavored. This is because most people don’t like the taste of creatine and other ingredients, so companies add flavoring to make it more palatable.
We prefer natural flavoring, but some people don’t mind artificial flavoring. It’s really up to you.
Side Effects
Creatine is the only ingredient that has been shown to have any side effects, and they are usually mild. The most common side effect is weight gain from the increased water retention.
If you are worried about side effects, you can always start with a lower dose and see how you react. If you don’t notice any side effects, you can always increase the dose.
There are several benefits of post-workout supplementation, these include:
Build Muscle Faster
As we said in the intro to this article, your muscles are depleted and starving for nutrients after a tough workout.
This is the most essential time to feed your muscles correctly and promote growth and muscle repair.
Feeding your muscles with a good supplement gives them what they need to rebuild bigger and stronger than before.
Speed Recovery
Recovery after a workout is key, but you don’t want to feel run down and sore for days after your workout.
You want to recover faster so you can be ready for the next workout,
Post-workout supplements give your muscles what they need to recover and rebuild quickly to be ready to get after it sooner.
Reduced Muscle Soreness
Soreness is caused by the micro-tears in your muscles from lifting weights.
While soreness is a normal part of lifting weights and building muscle, you don’t want it to be so bad that it keeps you from training.
Post-workout supplements help reduce soreness so you can get back in the gym sooner and keep making progress.
Improved Performance
If you’re someone who is always looking to improve your performance, post-workout supplements are a great option.
They help you recover faster and build muscle so you can return stronger and perform better.
Who Should Use Post Workout Recovery Supplements?
Post-workout supplements are designed for people who are looking to build muscle, improve their performance, and recover faster.
If you’re just starting out lifting weights, you don’t need a post-workout supplement. Just focus on getting in enough protein and calories from whole foods.
As you start to lift heavier weights and train more frequently, your muscles will start to need more nutrients to recover and grow. This is when a post-workout supplement can become helpful.
If you’re looking to build muscle and get stronger, a post-workout supplement can help you do that by giving your muscles the nutrients they need to recover and grow.
If you’re an athlete or someone who is always looking to improve their performance, post-workout supplements can help you recover faster and come back stronger.
How to Use Post Workout Supplements
Post-workout supplements are designed to be used after your workouts.
You should take them within 30 minutes of finishing your workout so your muscles can start absorbing the nutrients.
Most post-workout supplements come in powder form that you mix with water or milk. You can also find them in pre-made shakes or bars.
If you’re using a powder, mix it with water or milk and drink it right after your workout. If you’re using a pre-made shake or bar, eat it after your workout.
If you’re training more than once a day, you can take a post-workout supplement after each workout. If you’re only training once a day, you can take it after your last workout of the day.
Ingredients in a Good Post-Workout Supplement
L-Glutamine
Glutamine is a nonessential amino acid that is a constituent of proteins. It is also the most abundant free amino acid in your muscles and plasma.
This study showed that glutamine plays an essential role in protein synthesis (muscle building). While this study showed that glutamine infusion may exert its protein anabolic effect by raising the level of protein synthesis.
Beta-Alanine
Beta-Alanine is another ingredient that is very common in pre-workout supplements as well.
It is also good for a post-workout supplement because it was shown, in this study done by Adams State College, to significantly increase lean body mass in wrestlers and football players.
It has also been shown to increase cellular carnosine levels, which are quickly depleted during intense exercise. This means that it helps rebuild the muscle after it has been broken down during a workout.
Beta-Alanine also reduces the formation of altered proteins and promotes the formation of healthy proteins, as shown in this study done by the Moscow Helmholtz Research Institute.
Tart cherry powder is a good ingredient to look for as well because they have been shown, in multiple studies including this one of elite athletes to reduce post-exercise muscle soreness and enhance muscle recovery by nearly double that of placebo.
Betaine Anhydrous
This ingredient is one that you usually see in a pre-workout supplement but it is also goon in post-workout supplements as well. That is because betaine triggers a significant muscle growth response.
In this study, betaine was shown to increase the level of IGF-1 (growth hormone) while decreasing cortisol in the body. This is important because cortisol can be a real testosterone killer and less testosterone means less muscle.
This study, done at the University of Memphis also found that betaine increased the number of total repetition and volume against a placebo.
L-Carnitine L-Tartrate
L-Carnitine L-Tartrate is another amino acid that plays a crucial role in transporting fatty acids into the mitochondria of the cells which use it to make energy. In other words, it helps you burn fat.
This study by the University of Connecticut found that L-Carnitine L-Tartrate also helps aid muscle tissue soreness and recovery.
Creatine
Creatine is another solid post-workout ingredient and is the most studied workout supplement in the world.
This study found that creatine enhanced fat-free mass as well a physical performance.
Then there is also this study done by the University of Oklahoma where they tested football players over a 9-week period taking creatine monohydrate vs a placebo. The results were strength increases in the bench press, squat, and power clean as well as increases in high-intensity anaerobic capacity as high-intensity anaerobic peak power over the placebo group.
Price For Post Workout Supplements
Navigating the world of post-workout supplements feels a bit like standing in front of a colorful, bustling marketplace. Each stall or product offers something unique and valuable, whether it’s creatine for that extra boost, post-workout protein powder for muscle recovery, carb supplements for energy, or BCAAs for overall wellness.
Price-wise, it’s a bit of a mixed bag. You might find creatine as affordable as $0.83 per serving, while a top-of-the-line mass gainer could set you back about $5.13 per serving. On average, though, you’d probably spend somewhere around $2.12 per serving. That’s the fun part of this market – there’s something for almost every wallet.
But it’s not just about the price tag. What’s inside matters, too. The quality of ingredients, the willingness to buy in bulk, and even the manufacturer’s honesty about what exactly is in their product all play a role in what you end up paying. Some might offer you the full recipe, while others might hide behind a “proprietary blend” label.
At the end of the day, this diverse and lively list of post-workout supplements is like a bustling bazaar, filled with options to suit different goals, tastes, and budgets. Whether you’re on a quest for better sleep, enhanced recovery, or a protein-packed punch, this collection has something tailored just for you. It’s a world worth exploring, and who knows? You might find exactly what you’ve been looking for.
No, Post-workout supplements are not necessary, but they can be beneficial if you’re looking to build muscle, improve performance, and recover faster. If you’re just starting out lifting weights, you don’t need a post-workout supplement. Just focus on getting in enough protein and calories from whole foods. As you start to lift heavier
Post-workout supplements are a great way to help your muscles recover and grow after your workouts. They can help you build muscle, improve performance, and recover faster. If you’re looking to improve your results in the gym, post-workout supplements are a great option.
Protein Shakes vs Post Workout Supplements: Which is Better?
Protein powders are a convenient and easy way to get the protein your body needs after a workout. They’re also relatively inexpensive and easy to find. However, they’re not always the most effective option.
Post Workout Supplements, on the other hand, are specifically designed to help your body recover from a workout. They often contain a blend of different nutrients that can help your body repair and rebuild muscle tissue. They can be more expensive than protein shakes, but they may be more effective.
So, which is better? It really depends on your goals and preferences. A protein shake is probably your best bet if you’re looking for a quick and easy way to get protein. If you’re looking for something that will help your body recover more effectively, a post-workout supplement is probably a better choice.
Do I need a post-workout supplement if I eat after training?
No, you don’t automatically need a post-workout supplement just because you eat after training. In fact, some experts believe that it’s actually better to eat a meal after working out, rather than having a shake.
Eating a meal provides your body with nutrients that can help repair and rebuild muscle tissue. It can also help replenish glycogen stores, which are depleted during exercise.
However, if you don’t have time to eat a meal after working out, or if you prefer the convenience of a shake, then a post-workout supplement can be a good option. Just be sure to choose one that contains a blend of nutrients that will help your body recover effectively.
Can I take a post-workout supplement if I’m not working out?
Yes, you can take a post-workout supplement even if you’re not working out. In fact, some experts believe that it’s actually beneficial to take one even if you’re not exercising.
If you lead a sedentary lifestyle, taking a post-workout supplement can help you get the nutrients your body needs to function properly. It can also help offset the negative effects of a sedentary lifestyle, such as weight gain and muscle loss.
Conclusion
Now you have ten great post-workout supplements that are great for recovery and adding muscle. Some on this list are better than other but any of them would be a great help. Just make sure you read the directions and take these supplements as the manufacturer recommends.
Ryan is a former college wrestler and lifelong fitness fanatic. He has run half marathons, done mud runs, placed in body transformation contests, coached wrestling, and now coaches girls’ soccer. Not to mention he has also tried literally hundreds of supplements over the years and has a vast and thorough supplement knowledge. He has written for Muscle & Strength, Testosterone Junkie, The Sport Review and other publications. He is also the editor-in-chief of this website and has over 25 years of experience in the fitness industry. Feel free to connect with him on his LinkedIn page below.
This is the first decent list I have come across. As a vegan I tested the POST from Swolverine and think it is the best I have tried. Loved the ingredients and it tasted great. You sgould put it as best overall even if it is vegan. How it is not on the list?
This is the first decent list I have come across. As a vegan I tested the POST from Swolverine and think it is the best I have tried. Loved the ingredients and it tasted great. You sgould put it as best overall even if it is vegan. How it is not on the list?