Therefore, the results should be interpreted cautiously. We also Post-wor,out specific criteria, Supple,ents as ingredient transparency Mood enhancer techniques and activities the absence of harmful additives. Each capsule offers mg of BCAAs we found slightly less — mg for just 4. Their sports supplement Motion is designed for that exact purpose and includes key ingredients like cluster dextrin, BCAAs and mineral electrolytes.

Video

Protein Powder is a Waste of Money (DUMB!) Post-wokout the right plan and the right discipline, you can get seriously shredded in just Post-workout supplements review days. At Mood enhancer techniques and activities 62, "Big Revisw shares his wisdom to dominate one of Mood enhancer techniques and activities Body image representation strength aupplements. Follow these fit women we're crushing on supplmeents inspiration, workout ideas, and motivation. This means hitting the gym at least days per week, working all the major muscle groups, having a well balanced diet, and staying focused on your fitness goals. Many gym rats believe that its what you do before your workout thats important. But the secret to building muscles and keep your gains going well after your workout is that you need to supply your body with nutrients for growth and recovery with post workout supplements.

Post-workout supplements review -

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com LLC. Creatine When Buying: Ideally, product labels should indicate the amount of creatine per serving and the dosage form for example, powder, drink mix, liquid, capsules, or tablets.

Because creatine is well absorbed, there is little advantage to purchasing a liquid form it's also not stable in water over a drink mix or a capsule or tablet. When comparing costs, consider the amount of creatine provided in the product. Be aware that different forms of creatine yield different amounts of free, usable creatine.

So you actually get more creatine when, for example, you take 10 grams of creatine monohydrate as opposed to 10 grams of these other forms. Note: Unlike labels on vitamin and mineral supplements, which must disclose amounts of usable nutrient per serving i.

Another form of creatine is creatine nitrate. A clinical trial partially funded by the manufacturer showed that 3 grams of creatine nitrate raised blood levels of creatine Creatine levels in muscle also improved more with the two nitrate preparations than with monohydrate after 5 days of supplementation.

However, drawbacks to creatine nitrate and its combination with creatinine are an unpleasant odor and a possible negative effect on kidney function Ostojic, Food Sci Nutr ; Joy J Int Soc Sports Nutr A branded creatine called Kre-Alkalyn is marketed as a "buffered creatine" although the form of creatine in this ingredient is unclear.

Apparently Kre-Alkalyn had been promoted at one point to be "up to ten times more powerful" than ordinary creatine, but a small study commissioned by a manufacturer of creatine monohydrate showed it was no better than creatine monohydrate in promoting changes in muscle creatine content, body composition, strength, or anaerobic capacity Jagim, J Int Soc Sports Nutr Be mindful of terms like "complex" or "proprietary blend" as they often do not disclose the actual amount of creatine or other ingredients promised in the product.

Instead, look for products that clearly list the amount s of each form of creatine. Also be sure to check the suggested serving sizes -- they can be very different across products, ranging, for example, from less than milligrams to over 20 grams 20, mg. Find a product that will provide the dose you want at the lowest cost.

When Using: Dosage Dosing regimens are designed to increase the levels of creatine in muscle tissue. The standard practice is to start with a "loading" dose of 15 to 20 grams of creatine per day for 5 to 14 days, followed by a maintenance dose of 2 to 5 grams of creatine per day. On this dosing regimen, the maximum creatine storage should occur within 2 to 4 weeks.

However, some studies have shown benefit using a constant dose such as 5 grams daily rather than a larger loading dose Brose, J Gerontol A Biol Sci Med Sci How to take Creatine does not dissolve well in water that is cold or even room temperature -- most of it will just settle to the bottom of a glass.

Consequently, it may be best to mix creatine powder into warm water so it will dissolve — this could potentially improve absorption. Studies performed with dissolved creatine have shown high rates of absorption Jager, J Int Soc Sport Nutr Finally, if you use a powder or mix, it is advisable to drink it as soon as possible within 10 minutes of mixing since the creatine can begin to break down once in liquid.

Some believe that creatine levels in muscle build up more rapidly when taken along with carbohydrates; hence, some creatine products also contain carbohydrates. Other studies report that creatine uptake is dependent upon sodium rather than carbohydrates, suggesting that it may not be necessary to include sugars or carbohydrates with supplementation Ganguly, AAPS PharmSciTech Also, when taking creatine, it is important to drink about 8 cups 64 ounces of water per day.

Since it's possible that creatine's potential to improve muscle strength and endurance may be due, in part, to its ability to increase water retention in muscles cells Franco, Rev Bras Med Esporte ; Ziegenfuss, J Exerc Physiol Online , concern has been raised that caffeine — another popular exercise performance enhancer, may interfere with these effects because caffeine is a known diuretic i.

A review of 20 clinical studies investigating the effects of taking caffeine and creatine together reported that short-term caffeine supplementation, such as a single dose of caffeine taken one hour prior to exercise, does not interfere with, and in some cases, improves, exercise performance; however, chronic caffeine supplementation may blunt the effects of creatine use -- possibly by affecting muscle relaxation time or by causing gastrointestinal discomfort Trexler, Int J Sport Nutr Exerc Metab The review noted that while there did not appear to be significant health concerns when taking caffeine and creatine together within recommended doses, "it may be prudent to avoid chronic, high-dose caffeine intake to maximize the ergogenic effect of creatine supplementation.

Branched-chain amino acids BCAAs When Buying: BCAA formulas designed for muscle recovery typically provide two milligrams of leucine for every milligram of isoleucine and valine.

When Using: For muscle recovery and to prevent soreness daily doses of 1 to 5 grams have been used. For other conditions, the following amounts have been used:. Other muscle enhancing ingredients Glutamine To reduce infections related to over-training 5 grams taken at the end of exercise has been used.

For AIDS-related wasting, 40 grams per day is suggested or 14 grams if used with HMB and arginine. For oral mucositis, 4 grams of glutamine suspension swished in the mouth then swallowed every four hours around the clock starting with the first dose of chemotherapy and continued until chemotherapy ends or the mouth irritation resolves has been used Peterson, Cancer For muscle building and increasing strength, 3 grams daily is used, divided into two or three doses.

For AIDS-related wasting 3 grams daily is typically used "along with 14 grams each of glutamine and arginine, administered in two divided doses.

Taurine To help treat congestive heart failure, 2 grams of taurine 3 times daily has been used. In acute viral hepatitis, 12 grams of taurine daily has been used.

To reduce muscle soreness after intense exercise, 2 grams of taurine plus 3. There have been many instances in which muscle-enhancement supplements have been found to contain ingredients not properly disclosed on the label, such as steroids and stimulants see ConsumerLab.

com's Recalls and Warnings Section. These adulterants may possibly explain an increased risk of testicular cancer among men who have reported using muscle-building supplements.

Creatine Creatine is generally considered safe when taken in appropriate amounts. Despite anecdotal reports, creatine generally does not seem to cause muscle cramping, diarrhea, or dehydration Persky, Creatine and Creatine Kinase in Health and Disease ; Kreider, J Int. Soc Sports Nutr Although creatine may cause some weight gain due to water retention, the increase in weight may be insignificant i.

Although a few case studies reported high creatin ine levels a creatine-related compound measured in urine samples to assess kidney function in people taking creatine, clinical studies among healthy, young adults have generally not shown creatine up to 10 grams daily for up to 5 years to significantly increase creatinine levels Poortmans, Med Sci Sports Exerc ; Pline, Ann Pharmacother ; Persky, Creatine and Creatine Kinase in Health and Disease Even high doses of creatine taken long-term up to 30 grams daily for up to 5 years have not been associated with an increased risk of kidney dysfunction in healthy adults.

Many experts consider the risk of kidney injury due to creatine supplementation to be low even among people with pre-existing kidney dysfunction Kreider, J Int.

However, the safety of creatine in people with kidney dysfunction has been validated in only short-term studies, so the long-term safety remains unclear. To be safe, people with kidney disorders should consult with their physician before using creatine.

Creatine kinase CK activity also known as creatine phosphokinase CPK activity , generally increases after exercise and indicates muscle injury, but several clinical studies have shown that taking creatine does not affect CK activity Persky, Creatine and Creatine Kinase in Health and Disease ; Machado, Braz J Pharm Sci There is some concern that creatine should not be used with ephedra and caffeine , but this is based on a single report of ischemic stroke in an athlete who was taking this combination Vahedi, J Neurol Neurosurg Psychiatr There is also concern that creatine might cause heart arrhythmias based on a report of atrial fibrillation associated with creatine use in an otherwise healthy year-old man Kammer, Pharmacotherapy There is concern that creatine supplementation may cause hair loss because a placebo-controlled study in college-age males showed that creatine increased levels of dihydrotestosterone DHT , an androgen that can cause hair follicles to become smaller, leading to male pattern baldness.

Furthermore, this increase in DHT with creatine supplementation has not been replicated in other clinical research, and no clinical study evaluating creatine has reported hair loss or balding as a side effect Antonio, J Int Soc Sports Nutr Branched-chain amino acids BCAAs BCAAs are generally considered safe at standard doses.

There are concerns that BCAAs might interfere with some medications used to treat Parkinson disease and might have additive effects with some medications used to treat type 2 diabetes.

Other muscle enhancing ingredients Glutamine at recommended dosages is believed to be generally safe. The most commonly reported side effects are gastrointestinal symptoms such as upset stomach, gas, diarrhea, and abdominal pain, typically at doses of 10 grams or more Ogden, Nutrients Dry mouth, headache, and dizziness have also been reported with daily doses of glutamine of 30 grams or more.

In one case, dizziness resolved when the daily dose was reduced by about half, to 17 grams per day Nutrastore Prescribing Information ; Laviano, Eur J Clin Nutrition Based on animal and laboratory studies, there is concern glutamine may also interfere with anti-epilepsy drugs, although this has not been reported in people Chapman, J Nutr Glutamine supplementation of up to 4 grams per day was reported to trigger mania in two people with bipolar disorder Mebane, Am J Psychiatry In people who are hypersensitive to MSG monosodium glutamate , consuming 3 grams or more of glutamine without food can cause symptoms including headache, nausea, flushing and anxiety FDA ; Brandley, Front Psychiatry None of these supplements have been evaluated for safety during pregnancy and breast-feeding although taurine is often an ingredient in infant formulas ; therefore, use of these supplements isn't recommended at those times.

Be aware that some muscle enhancement supplements, particularly those marketed for body building, may contain synthetic stimulants or steroids that can be dangerous.

Distributors of these products have, at times, misleadingly implied that these are natural, plant-derived compounds. Examples include the stimulants aegeline claimed to be from Aegle marmelos , DMAA dimethylamylamine, 1,3 dimethylamylamine or methylhexanamine claimed to be from geranium , DMBA 1,3-dimethylbutylamine, 2-aminomethylpentane or 4-methylpentanamine and also labeled on supplements as 4-aminomethylpentane citrate, AMP citrate, 1,3-dimethylbutylamine citrate, 4-aminopentanamine, Pentergy, and 4-AMP, and also claimed to be from Pouchung Tea Cohen, Drug Test Analys ; also see the Oct.

Animal studies suggest BMPEA could raise blood pressure and have effects similar to other amphetamine-like substances, although its safety in humans has not been studied. A study found two sports supplements listed as containing Acacia rigidula that contained an BMPEA Cohen, Drug Test Analysis Selective androgen receptor moderators SARMs are a group of steroid-like substances that have been illegally marketed as dietary supplements and included in products promoted for building lean muscle mass.

Examples of SARMs include ostarine enobosarm, MK , S22 , andarine S4 , LGD ligandrol , RAD Testolone , and others Geyer, Br J Sports Med These ingredients have properties similar to anabolic steroids and may help increase muscle mass and bone density but may cause serious side effects including liver toxicity and increased risk of heart attack and stroke.

In one case, a year-old man with no personal or family history of liver disease experienced itching and dark-colored urine beginning about 2 weeks after initiating use of an over-the-counter muscle building supplement containing ostarine enobosarm as the main ingredient product name not provided.

Laboratory testing showed that he had elevated levels of biomarkers of liver injury. Upon discontinuing the supplement and receiving a short course of prescription cyproheptadine to relieve itching, the patient rapidly improved, with markers of liver injury beginning to improve just 3 days after discontinuing the supplement, although test results did not completely return to normal until after 10 months Weinblatt, J Med Cases Another stimulant found in workout and weight loss supplements is deterenol, which may be listed on labels under other names, including isopropylnorsynephrine, isopropylnorsynephrine HCl, N-isopropylnorsynephrine HCl and isopropyloctopamine.

Deterenol is not approved in the U. for use in humans, either as a prescription drug or supplement ingredient. An analysis of 17 brands of supplements labeled as containing deterenol that are promoted for or may be used as workout supplements confirmed the following brands contained the drug, in doses of up to 17 mg per serving, and up to 69 mg per day if used as suggested on the label Cohen, Clin Toxicol :.

Also see the March 26, warning for more details. Examples of synthetic steroids include methasterone and dimethazine. As new, synthetic compounds continue to be created, it is difficult -- if not impossible -- for ConsumerLab. com to effectively screen for these in products. However, the FDA has been actively testing products of concern and ConsumerLab.

com continually posts resulting warnings about specific products. Many of these postings can be found by searching the term muscle on the ConsumerLab. com's Recalls and Warnings page. Brose, A et al. Creatine supplementation enhances isometric strength and body composition improvements following strength exercise training in older adults.

J Gerontol A Biol Sci Med ; 58 1 : Burke, DG et al. Effect of creatine and weight training on muscle creatine and performance in vegetarians. Med Sci Sports Exerc ; 35 11 : Fuld, JP et al. Creatine supplementation during pulmonary rehabilitation in chronic obstructive pulmonary disease.

Thorax ; Ganguly, S et al. Evaluation of the stability of creatine in solution prepared from effervescent creatine formulations. AAPS Pharm Sci Tech ; 4 2 Article Hespel, P et al.

Oral creatine supplementation facilitates the rehabilitation of disuse atrophy and alters the expression of muscle myogenic factors in humans. J Physiol ; Pt 2 : Shimomura, Y et al. Nutraceutical effects of branched-chain amino acids on skeletal muscle.

J Nutr ; 2 : SS. Does supplementing with creatine reduce fatigue or other symptoms in people with post-COVID fatigue syndrome?

Also see our Top Picks for creatine. Does taking branched-chain amino acids BCAAs after lower back surgery help with recovery? Also see our Top Picks among BCAA supplements. Does supplementation with creatine cause water retention or weight gain?

Also see our Top Picks for creatine and BCAA workout supplements. A CL Member experienced dizziness, nausea, and anxiety after taking L-glutamine. Also see our article about supplements that may cause dizziness. Creatine seems to improve strength and endurance during high-intensity exercise, but the benefit may be due to a psychological effect, according to a recent study.

A case of liver toxicity was linked to use of an illegal ingredient found in some muscle-building supplements.

Did leucine supplementation improve physical function in people ages 70 and older with age-related muscle loss in a recent study? Also see our answer to the question: Which vitamins and minerals should someone over 70 take? Find out which types of supplements are most likely to cause adverse effects such as nausea, dizziness, racing heart, or insomnia based on a study of supplement users.

Also learn how often adverse effects are reported when taking workout and bodybuilding supplements, weight loss supplements, and more.

Find out if any supplements may help improve fibromyalgia symptoms, learn which supplements do not seem beneficial, and find out if any supplements worsen symptoms. Learn about supplements used for treating essential tremor, including caprylic acid also called octanoic acid , thiamin vitamin B1 , cannabidiol CBD , GABA gamma-aminobutyric acid , and branched-chain amino acids.

Find out which work and which don't. Also find out which supplements and food may make essential tremors worse. Supplements that may help when intermittent fasting.

Information about whey protein, CoQ10, magnesium and others, plus coffee, fiber and more. Find out if creatine can affect creatinine levels and kidney function and whether creatine affects creatine kinase activity, a measure of muscle injury.

Comparison of essential amino acids vs dietary protein and protein supplements for building muscle. Find out if D-aspartic acid aspartic acid raises testosterone levels, increases libido or muscle mass.

Find out if taurine supplements can help reduce muscle cramps in people with liver damage cirrhosis , reduce muscle soreness after exercise, or have other benefits. com's answer explains. Find out if there are any supplements that can help with the side effects of chemotherapy, such as nausea, vomiting, diarrhea, nerve damage and others.

Find out if liquid or gummy vitamins and supplements are better than tablets, capsules or softgels, are better absorbed, or better for people who have had gastric bypass or who have other conditions.

Can supplements like magnesium cause diarrhea? Find out which supplements may cause diarrhea, such as vitamin B12, curcumin, magnesium, vitamin C and fish oil. Learn more about alkaline drop supplements and what booster drops and KreAlkalyn are marketed to do.

Find out if heat and humidity can degrade creatine, BCAAs, digestive enzymes, and other muscle enhancing supplements. Find out which supplements may damage your kidneys. ConsumerLab explores possible kidney side effects of supplements including chromium, creatine, and vitamin C. You can access a special print version by clicking the "Print" icon in the upper right corner of this report.

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com or by phone at The "Updated" date indicates when new clinical or product information was most recently added. In the full review available to CL members , the newest information is highlighted in yellow and, if a new product is added, it is footnoted in the results table, showing the date added to the review.

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Watch the video. Summary Creatine What Does Creatine Do? Creatine is an amino acid that helps supply muscles, including the heart, with energy, particularly for short-term, maximal exercise See What It Is. Some, but not all studies suggest creatine supplements can improve muscle strength and endurance during repeated high-intensity exercise of short duration, such as weight lifting and sprinting, but is not helpful in purely aerobic exercise.

The Best Post-Workout Recovery Supplements Best Overall Post-Workout Drink: Transparent Labs Cheapest Post-Workout Drink: PROGENEX Recovery Best Fast-Absorbing Post-Workout Drink: Jacked Factory Best Post-Workout Drink for Muscle Gain: BSN Amino X Best Keto Post-Workout Supplement: Vintage Build Best Drink for Post-Workout Muscle Recovery: Transparent Labs Best Post-Workout BCAA Powder: Optimum Nutrition Best Post-Workout Drink for Endurance: JYM Post-Workout Best for Stacking Post-Workout Drink: BSN Amino X Best Tasting Post-Workout Drink: BSN Amino X.

Table of Contents. Dairy-Based Protein. Overall Score 4. Our Top Post Workout Supplements February Pros Claims to have a scientifically chosen blend of amino acids for faster muscle recovery A good dose of L-carnitine to help overcome fatigue Contains no fillers or artificial additives.

Cons The cherry juice flavor is a bit too intense. Main Ingredient : L-Glutamine 5, mg. Pros Seems to start working fast due to faster-absorbed ingredients Positive comments about the flavor Comes with a money-back guarantee for added peace of mind. Cons Just make sure you shake it well to avoid a lumpy texture.

Main Ingredient : Creatine 3, mg. Pros Specifically formulated to provide important BCAAs for faster recovery Mixes very easily without the need of a shaker Also available as capsules for better convenience. Cons Some people found the flavors a bit fake tasting.

Main Ingredient : BCAAs 5, mg. Pros One of the more potent products for BCAAs Suitable for stacking with their other supplements Positive comments about the refreshing taste. Cons The company hides behind a proprietary blend. Main Ingredient : BCAAs 12, mg.

Pros Provides a total of 7g of BCAAs for faster recovery Contains no sugar to avoid messing up your diet Provides added electrolytes that may help you rehydrate quickly. Main Ingredient : L-leucine 3, mg.

Pros Formulated by one of the leading sports fitness experts Might work well to boost endurance as well Positive comments that it helps after high-intensity exercise and post-workout routine.

Cons We found the flavor a little bit on the sweet side. Main Ingredient : L-glutamine 3, mg. Pros May help to keep you better-hydrated thanks to the included potassium Many users take it as a pre-workout for intense exercise Contains some taurine which may support a boost in mental endurance.

Main Ingredient : L-leucine 2, mg. Pros Comes with a good dose of BCAAs in the right balance Claims to contain no sugar or fat making it Keto-friendly 3rd party tested for purity and quality.

Pros Uses hydrolyzed whey for faster absorption rates Positive comments about retained muscle mass The flavor is nice, and the texture seems smooth as well.

Main Ingredient : Whey 23 g. Overall Score 5. Cons Some people prefer a refreshing protein shake after an intense workout. Main Ingredient : Creatine 1, mg. How We Tested Post-Workout Drinks Here's how we chose the best post-workout drinks.

Ingredients With the help of certified nutritionists, we meticulously analyzed the ingredient list of each drink. There are two reasons. Dairy-Based Protein Dairy-based proteins, like whey and casein, are complete proteins, meaning they contain all nine essential amino acids required by the body.

Timing of Consumption Often referred to as the "anabolic window," the period immediately following a workout is when the body is most receptive to nutrients, especially proteins and carbohydrates. FAQs Are Post-Workout Drinks Necessary? Our Verdict on the Best Post-Workout Drink Having tried and tested numerous post-workout drinks over the years, Transparent Labs Post Workout stands out as the clear winner for me.

It's the first supplement I recommend to all my clients and fellow trainers. Click For Best Price. Was this article helpful? Yes No. Certifications: ACE CPT, PN1-NC. Follow on Facebook Follow on Twitter Follow on linkedin Follow on instagram Follow on Youtube View All Posts. You May Also Like.

By Lisa Lorraine Taylor, BSc, CPT 1 month ago. By Benedict Ang, CPT, PN1-NC 20 days ago. This post workout supplement from Jacked Factory boasts a dose of creatine for muscle growth, l-carnitine l-tartrate for muscle recovery, and betaine anhydrous for power output.

It also comes in a variety of flavors, from Watermelon to 'Swoleberry'. Creatine is one of the most widely used supplements on the market due to its long list of scientifically-backed benefits.

After protein, creatine may be one of the most popular supplements to help promote muscle growth. We love this product for its simple yet effective formula. Jacked Factory Growth Surge delivers 3,mg of creatine monohydrate alongside 2,mg of betaine and 2,mg of l-carnitine l-tartare.

Creatine, alone, is great for recovery and building strength after your workout, according to the Cleveland Clinic. This supplement is easy to scoop into your favorite shaker bottle.

Considering it comes in 11 refreshing flavors like Black Cherry, Watermelon, and Strawberry Lemonade, to name a few , you can sip it solo after your workout. This whey protein formula delivers 26 grams of protein with just 0. 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 Swolverine has solid protein content without a lot of extras to get in the way of your recovery.

Having a high-quality protein powder after crushing a hard workout can potentially help to replenish the nutrients you used up during the workout and kickstart muscle repair.

This means the calories it provides are nearly all from protein. Aside from a recovery-friendly macronutrient profile, Swolverine added in 10mg of digestive enzymes , which may help to get the protein to your muscles faster. Digestive enzymes may also help to reduce gastric distress and bloating, which is a welcome benefit after a hard workout.

Choose your favorite flavor from Vanilla, Chocolate, Honey Cinnamon Peanut Butter, and Mint Chocolate Chip to get your recovery started. On top of that, this protein powder is quite lean and diet-friendly for those looking for some recovery help without blowing up their caloric intake.

Read our full review of Swolverine Whey Protein Isolate. Swolverine ZMT Testosterone Booster is made with the intention of promoting high-quality sleep and boosting testosterone levels during that sleep.

It's made up of ingredients like magnesium, ashwagandha, and melatonin with your best nights rest in mind. Getting a good night of sleep is an extremely important part of the post-workout recovery process.

This product contains six ingredients that may benefit sleep, boost testosterone, and relax your mind. One study that was conducted on sleep and athletic performance suggested that athletes who suffer from sleep deficiency have a higher likelihood of injury including traumatic sports injury and chronic illness.

Some of the sleep ingredients include mg of magnesium glycinate, 3mg of melatonin, and mg of tryptophan of post-Thanksgiving nap fame. The added 50mg of zinc and mg of ashwagandha are just some ingredients included that may help boost testosterone levels.

This sleep aid has a roster of ingredients, like melatonin, tryptophan, and ashwagandha root extract, that may lead to better sleep, help with insomnia, and boost testosterone. This intraworkout supplement is packed with helpful ingredients from 4,mg of ratio BCAAs to a hydration matrix featuring coconut water extract and ginseng.

It also contains a blend of b vitamins and electrolytes. Essential Amino Acids EAAs are aptly named since they are crucial for tissue repair. Swolverine brings a buffet to the table with its INTRA powder, a vegan product that combines all nine essential amino acids with antioxidant-rich superfood ingredients, including mg of pomegranate, mg of tart cherry, and mg of spirulina.

This amino acids and superfood combination can help with tissue repair, nutrient delivery, and post-workout soreness. This product is also sugar-free and vegan-friendly, making it an attractive option for just about anyone — plus, the mg of pink Himalayan salt and mg of coconut water can help with hydration.

Each tub contains 30 servings, and you can choose from the Tropical Blast and Cherry Frost flavors. For heavy lifters who are extra concerned with tissue repair, Swolverine INTRA 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.

Swolverine BCAA 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. 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 Powder can help make sure all your bases are covered. Swolverine BCAA Powder packs in ample amounts of leucine, isoleucine, and valine which, collectively, have been shown to increase glucose uptake in muscle tissue 5 , as well as promote fat oxidation during fasted exercise.

Growth Surge contains 2,mg of carnitine, which your body uses to turn into energy for fuel during your training session, according to Mount Sinai.

It also has three grams of creatine monohydrate, a science-backed ingredient that supplies energy to your muscles for more productive strength training workouts, according to the Cleveland Clinic. This ingredient also helps your body repair muscle damage after training. There are plenty of potential benefits to be reaped from utilizing post-workout supplements.

Post-workout supplements are versatile in their makeup, and therefore, they are versatile in their potential benefits. Depending on which supplement you choose to use as a post-workout supplement, you may experience benefits for recovery, muscle growth, strength gains, and performance.

Some of these supplements will be better suited for recovery goals if that is your main reason for wanting to add a post-workout supplement to your lineup.

BCAAs can be helpful for synthesizing muscle protein after intense workouts and may even be helpful for fat oxidation if you work out in a fasted state. Studies have shown that athletes who are sleep deprived are more likely than their counterparts to suffer from injury and illness. Protein and creatine are two supplements that may also be helpful for muscle growth.

When we engage in resistance training or other athletic endeavors, our muscle fibers break down, and ingesting protein can help build muscle back and add strength and lean tissue mass. One study suggested that supplementing with carbohydrates and electrolytes during exercise and with carbs post-exercise can be beneficial for increasing glycogen stores, which may improve performance and reduce fatigue.

With a seemingly infinite number of products on the market today, how exactly did we arrive at this list of the best post-workout supplements? Here are the three main things we considered before pulling together our favorite buys.

The supplement industry is rife with bad-faith advertising and loose interpretations of data.

Mood enhancer techniques and activities Verified Greek chicken breast Nicole Davis, CPT, PN1-NC. We test and review fitness wupplements based on an independent, multi-point methodology. Ssupplements you use our links to purchase something, we may earn a commission. Read our disclosures. You then crush all of your lifts with the help of the best workout playlist and anxiously await until you can do it all over again.