You have done your workout. You have pushed yourself to achieve goals you hardly thought possible, and the sweat has poured off you. Stop right there! Now, we are going to discuss post workout supplements. They are there not just for the boost of energy you need when you finish an intensive energy session, but to help you recover from those workouts faster. After all, if you are training to achieve the body of your dreams, then sticking to a consistent routine in the gym is so important.
Your body builds muscle while you sleep – not in the middle of a workout. By taking a post workout nutritional supplement, you provide the fuel your body needs to get on with the process of repair. Whey protein shakes can do this, but nowadays we also have a huge selection of really fantastic products offering additional benefits. We have taken a look at the goodies here. Check them out for our selection of some of the best, most efficient and most beneficial post workout supplements there are.
Best Post Workout Recovery Supplements Review
1. Rich Piana ALL DAY YOU MAY
Like many pre-workout supplements, this one concentrates on the goodies that are in leucine. Often thought of as the primary branched-chain amino acid, leucine is primarily a bodybuilder in nutrient form. Take it post-workout, and you are kick-starting your recovery and the creation of that sculpted physique. All Day You May pumps it up with 5 grams of leucine per serving.
All Day You May pumps it up with 5 grams of leucine per serving. Then there is l-glutamine, another goodie in the recovery process as it keeps your body in a positive nitrogen state.
Why is that good? Because it is then in constant muscle-building form. Glutamine is also the immune’s system core energy source. A lot of it gets used up when you work out which is why any good post workout supplements will include this – 2.5 grams are in this, and it will help you maintain your muscle mass if you’re one of the million billion people dieting.
All Day You May also opt for servings of N-Acetyl Cysteine. You what? This one is for liver support. As a bodybuilder, you might reckon your liver is a-okay. After all, you’ve given up beers to blast the belly and speed up your metabolism, right? Well, bodybuilders put a lot of strain on their liver anyway. We’re not just talking about the ones pumping themselves full of steroids.
Clean bodybuilders are likely to be eating a tonne of protein and taking enough supplements to make them rattle. Your liver is needed to strain and filter this stuff, so N-Acetyl Cysteine can quickly restore the protective levels of glutathione, a powerful antioxidant used by the body.
We love this stuff, too, for its beta-alanine, D-Glucosamine Sulfate and MSM, Microdried Blueberry Fruit Powder, l-carnitine, vitamins C and B12, bromelain and coconut water concentrate. There are so many great things in this, we reckon it’s the business.
2. JYM Post Jym
Have you read our reviews before? Okay, you’ll know we bitch about misspellings even when they are supposed to be clever-clever. Humph! We also examined Pre Jym, and Post Jym is designed to complement the product. His tagline is that he combines real science with real ingredients to give you, the user unreal results.
What is in Post Jym? As we said, it is designed to be used with Pre Jym, and the ingredients are very similar – use both, and you get the optimal doses. So, we’ve got branched-chain amino acids (3:1:1 ratio), creatine HCL, beta-alanine, taurine and betaine. Take them before and after your workout for incredible performance and muscle growth.
You also have carnitine and glutamine, but you’ll need to buy Post Jym dextrose separately if you want a source of fast-acting carbs to refuel. There are pros and cons to this – pro, is ideal for keeping carbs to a minimum, the con, what, is another product to buy? There are no proprietary blends in here – good! And no fillers either.
Why creatine HCL and not creatine monohydrate? Creatine HCL can be better for those who don’t tolerate the monohydrate version as well. This version is easier to absorb. Taking creatine post-workouts is beneficial. Those muscle-repairing and building effects will be put to good use.
Post Jym also has 5 mg of BioPerine in it. You might not be familiar with this one. It is a patented extract of black pepper (the fruit). BioPerine enhances the bioavailability of other ingredients – i.e. it makes it easier for the body to absorb them.
3. NutraBio RELOAD
This one offers to accelerate your muscle repair and recovery, promote muscle mass and strength and decrease muscle soreness after you have hit the barbells hard.
What is one serving (one scoop at 23 grams)? A LOT. There is 20g of amino acids, 8 grams of branched-chain amino acids and 5 grams of glutamine for a start.
Eight grams of BCAAs – we know. Flippin’ loads and we all know the script by now. BCAAs are (or should be) part of the bodybuilder or athlete’s arsenal of tools that help sculpt the body. Those BCAAs are going to work hard to ensure you are fighting fit for your next gym session.
As well, you get 500mg of l-ornithine alpha-ketoglutarate. This promotes anabolic and anti-catabolic responses in the body which might help to boost your recovery from the gym. And there is 500mg of glycine; an amino acid that plays a vital role in repairing damaged muscle tissue and is necessary for creatine biosynthesis.
There are no proprietary blends in this one and no fillers, with full, therapeutic doses of each active ingredient. The post-workout supplement is made in an FDA-registered and audited lab. The company is also GMP certified and its products are produced to exceed 21 CFP Part 111 of the CGMP regulations.
4. Myprotein RECOVERY XS
We have a fondness for this brand, and here you have a carbohydrate and protein-fortified powder blend with amino acids, creatine monohydrate (Creapure®), vitamins, minerals and electrolytes. All you need for repair and recovery after you have deadlifted, bench pressed, squatted and shoulder pressed to your heart’s content. Flavors are banana smooth, chocolate smooth, or strawberries and cream.
All you need for repair and recovery after you have deadlifted, bench pressed, squatted and shoulder pressed to your heart’s content. Flavors are banana smooth, chocolate smooth, or strawberries and cream.
What is in it? You get whey protein isolate, hydrolyzed whey and carbohydrates in the form of waxy maize starch and maltodextrin. Waxy maize starch sounds vaguely alarming, but there is nothing to fear. It derives from corn, and it contains a significant amount of amylopectin.
This makes it a very fast-acting carb. It is something that will be absorbed by the body very quickly and restore your muscle glycogen levels fast. Maltodextrin does this too.
The product has 28 grams of protein per scoop, thanks to the whey protein isolate (one of the purest whey proteins available) and hydrolyzed whey. The carbohydrate content is 42 grams, which is going to boost energy levels post-workout FAST.
You won’t be leaving the gym feeling beaten up and capable only of lying on your sofa in the foetal position whimpering. All in all, this is a terrific post-workout nutritional supplement choice. You get plenty of bang for your buck, and it will help you with your workout goals.
5. iForce Finish Line
The ultimate post-workout? It’s a bold claim and one every product here would content. Do we agree? Yes, it’s an excellent choice for your repair and recovery. The best? Well, jolly good and a strong contender.
The purpose of post workout supplements is to tackle catabolism – i.e. the process post-training when the muscles damaged in the workout begin to break down. The result is severe soreness and/or a loss of muscle mass if the issue is not addressed.
Finish Line™ has 6 grams of BCAAs which help to tackle catabolism, instead of switching on the body’s processes which will repair the muscles and grow them.
Betaine is another Finish Line™ ingredient, at a clinical dose level of 2,500mg. This can help with strength and power, allowing you to burn fat while building up your muscles. Betaine is also useful for supporting heart health increasing your running capacity and muscular endurance.
According to the manufacturers, a recent University of Connecticut study showed that athletes who took the recommended dose increased their muscle strength by 25 percent and their power by 20 percent. An incentive to take betaine, hmm? You can choose from three flavors – very cherry lime, juicy watermelon and rainbow sherbet. The watermelon one seems the most refreshing.
6. EVLution Nutrition Recover Mode
What is in it? What you would expect from good post workout supplements.
There is leucine. This one will help to supply energy to your muscles and support the process of muscle protein synthesis. There is isoleucine to support muscle tissue development, lean body mass and recovery; and valine for getting the energy to the muscles. The branched-chain amino acid total is 5g per serving and in the usual 2:1:1 ratio.
You get 3g of glutamine too, which supports recovery and minimizes exercise-related muscle fatigue. The creatine used in this product is a combination of two forms – creatine HCL (the more soluble form) and creatine monohydrate, which has a solid backing of research behind it.
Creatine HCL, though. What is it? It stands for creatine hydrochloride, and it is a micronized form of creatine, which the makers say means you can take less of it to get the same benefits. If you take less, you don’t need as much water for it to work, which means less bloating.
To further support your energy levels and to help with your immune system, Recover Mode has Vitamins C, D and E. And for the restoration and maintenance of your electrolyte levels, 1G Calci-K, sodium and potassium do the job.
7. Cellucor Alpha Amino Xtreme
Alpha Amino Xtreme says its product is ideal for elite competitions who need good-quality fuel to stay right at the top of the game and push their performances to the limit.
It comes with 14 amino acids, including an alpha-branched chain amino acid matrix and alpha-amino compound. We know the deal with branched-chain amino acids. They support muscle maintenance, recovery and endurance.
This one uses the tried and trusted 2:1:1 ratio with leucine in three forms – instantised leucine, leucine nitrate and leucine peptides which will boost the body’s own ability to fuel the skeletal muscles, preserve stores of glycogen stores and reduce muscle catabolism.
8. MuscleTech After Build
Oh wow – MuscleTech After Build increases strength by 40%, compared to a placebo. Now, that is a result we will take, no problem. The manufacturers also say it is superior to regular BCAAS when it comes to building lean muscle mass.
The makers say they like to lead the way when it comes to nutritional supplementation which promotes performance. They continuously research, develop and patent their products.
Their post-workout product has 6 grams of 100% free-acid BCAAs, including 4 grams of leucine. They say this is because a 4-gram dose has been shown in a clinical study to help participants increase their five reps maximum strength by more than 40 percent in twelve weeks.
Their post-workout product has 6 grams of 100% free-acid BCAAs, including 4 grams of leucine. They say this is because a 4-gram dose has been shown in a clinical study to help participants increase their five reps maximum strength by more than 40% in twelve weeks.
MuscleTech loves its research and study. Another gold-standard clinical study showed that the 1 gram of taurine you get in After Build improved performance in endurance athletes.
Then there is the stuff they add for a quick recovery. With After Build you get a full 3 grams of creatine in every scoop to help muscle regeneration of ATP. If ATP supply is increased, then you increase muscle capacity to do work and improve muscle energy efficiency.
A dose of 3 grams of creatine every day for about a month has been shown to increase muscle strength, performance and size. You get a 2-gram dose of glutamine too, which will help restore plasma glutamine levels that might have been depleted during your workout session in the gym.
9. Bulk Powders AFTERMATH
AFTERMATH™ has an incredible 40g of protein per serving. BULK POWDERS™ exclusive mTOR Protein Complex™ uses whey protein isolate as the main protein source.
Also, the patented sports performance carbohydrate Vitargo® has been added to help with rapid glycogen replenishment of the muscles.
You get 40 grams of protein per serving, great if you are trying to match the amount of this macronutrient with muscle-building goals. Sometimes, after all, it can be hard to fit all that protein in via your diet.
You also get just over 21 g of carbohydrates per scoop, perfect for giving you that final energy boost and restoring glycogen to the muscles.
But it doesn’t stop there; the key amino acid l-leucine has been added, as have glutamine peptides. Creatine monohydrate (in the form of Creapure®) is there, and 1.5g HMB is the final addition to AFTERMATH™, as research shows a synergistic effect between creatine monohydrate and HMB.
There are no proprietary blends there so the label will tell the exact form and quantity of an ingredient in it. Furthermore, the manufacturers are so confident that you will like their product and find it effective, they are prepared to give you your money back if you don’t. It comes in double chocolate and strawberry and cream flavors – again, the makers say that they have gone above and beyond to develop the flavors of this product.
After all, you aren’t going to get your money’s worth from a nutritional supplement you buy if it tastes horrible. So, blind tastings and revisions have taken place to create the very best.
10. BSN R3BUILD EDGE
R3BUILD EDGE has been made to help kick-start how you recover once you have finished exercising for the day. This muscle-building and strength formula has in it the three gym-tested ingredients you need after an intense workout in one convenient place.
R3BUILD EDGE has 5 grams of creatine, 5 grams of glutamine, and 4 grams of BCAAs, to help your recovery today, so you are able to push yourself further the next time you work out.
Glutamine is the most abundant amino acid that is found in the muscles and blood of the body. Essential amino acids cannot be made by the body and therefore need to be consumed in the diet or through supplements.
A healthy, unstressed body produces enough glutamine, but intense, exhausting exercise will significantly deplete glutamine supplies – meaning it makes up an essential ingredient in post workout supplements. It has a variety of functions in the body, the most important one for our purposes is the repair and build of muscles. It helps fuel the cells that line our intestines and also is crucial for immunity.
A good, no-nonsense product that will make the ideal post-workout addition to your routine.
Frequently Asked Questions
Do I need post workout recovery supplements?
Post-workout supplements play their part in helping you to recover quickly and easily. They provide the body with the nutrients and minerals that will hasten the speed of muscle repair and recovery. If you have just blasted your way through something that feels like army boot camp times ten, then you can be forgiven for just wanting to get out of the gym, go home and stretch yourself comatose on the sofa, remote in hand and the latest box set of Game of Thrones/Suits/Orange is the New Black (insert Netflix program of choice). But steady on, my friend. Pay attention to what you do post workout.
How to choose the best post workout supplements?
We always advise you to bear in mind certain things when it comes to post-workout supplements. What you can afford (and use the price per serving as a better indicator of this than the overall price of the product) and the brand. Are they a good brand? Do they test their products thoroughly? Do they look for third-party verification of everything they do? What are the reviews like – do users report impressive results? Does the product mix well and does it taste nice?
There is no point buying yourself a nutritional supplement that tastes rank, or that needs thorough disguising with other ingredients. We hope the list above has also given you some food for thought about what supplements will help you work towards your bodybuilding and performance goals.
Is whey the best post workout protein?
Whey protein makes an excellent addition to anyone’s nutritional plan, as it’s the most bioavailable protein there is and can help you maintain and build body muscle. But there is life beyond whey protein. Brilliant post-workout supplements will offer extras, such as branched-chain amino acids, vitamins, electrolytes and more. We say why not consider adding both to your diet for maximum results?
Should I stretch after a workout?
Because we are so serious about health and fitness, we’ll also throw in some advice about stretching. Yeah, yeah – we know you can’t be bothered with that either.
But there are plenty of compelling reasons why you must stretch out post workout. It isn’t just to minimize pain the next day. It also has to do with your body composition. Substituting some of your cardio or weights for stretching will ultimately be of benefit so knock ten minutes off lifting and stretch out instead. The more resistance work you do, the more collagen you produce, and if you have lots of collagen in muscles, then there is less elastin and more stiffness.
Muscles also have cells that overlap when they are resting. When the muscle stretches, the area of overlap decreases, so the muscle fibers are able to elongate. If muscle fiber is at its maximum length, this straightens out scarred or damaged tissue. As an added incentive, in one study the average percent increase in the one-rep max participants could lift once they introduced stretching to their routines was 32 percent. Proof positive, huh?
