Best Supplements for Post Workout Recovery 2024
After a strenuous workout, your body needs proper recovery to rebuild and repair muscles. This is where post-workout supplements can be beneficial. They aid in replenishing nutrients, reducing muscle soreness, and enhancing recovery time.
Best Supplements for Post Workout Recovery
Post-workout recovery supplements come in various forms, including protein powders, amino acids, and creatine. Protein powder is popular for its ability to provide essential amino acids necessary for muscle repair and growth. Amino acids like branched-chain amino acids (BCAAs) are also crucial as they can reduce muscle fatigue and promote muscle protein synthesis.
Creatine is another common supplement that helps replenish ATP stores in muscles, boosting energy levels and improving recovery. Additionally, supplements containing electrolytes like potassium and magnesium can aid in rehydration and prevent muscle cramps.
It's essential to choose supplements that fit your specific needs and goals. Always consult with a healthcare professional or a nutritionist before adding any new supplements to your routine, especially if you have underlying health conditions or concerns.
A. Protein Powder
After a tough workout session, your muscles need time to repair and rebuild. This is where post-workout supplements come in handy, particularly protein powder. Consuming protein post-workout contributes to muscle protein synthesis and aids in optimizing physical performance and recovery processes, particularly in the post-training period.
Whey vs Casein Protein
Whey is the “faster” protein because its amino acids are quickly absorbed by out body. As a result, it serves as a good source of protein for a pre- or post-workout snack. While casein is the “slower” protein since it’s digested more slowly. Therefore, people might choose to consume casein before fasting or sleeping.1. Optimum Nutrition Gold Standard 100% Whey Protein Powder
BUY ON AMAZON
Whey Protein Isolates (WPI) are the purest form of whey protein that currently exists. By using WPI as the primary ingredient along with premium ultra-filtered whey protein concentrate (WPC) in Gold Standard 100% Whey, we're able to pack 24 grams of protein into every serving to support your muscle-building needs after training.
ON's attention to detail extends to mixability. This superior quality powder instantly mixes using a shaker or a glass and spoon.
- Whey Protein Isolate (WPI) Main Ingredient
- Over 4 Grams of Glutamine & Glutamic Acid in Each Serving
- 24g of Whey Protein
- 5.5g of Naturally Occurring BCAAs
Ratings
4.7 out of 5 - more than 120,000 global ratings
I have been exercising on a regular basis for over two decades. I had never taken any supplements or used products to improve performance. As I age, I notice my muscles ache a little more, I need a little more recovery time, and it takes a little bit more energy to complete my workouts. I looked into how much protein I getting in my diet I noticed I was falling short on the recommended amount.
So I decided to purchase this based on the many positive recommendation. All I can say is I love this product, it tastes great. I prepare a post workout smoothie with one banana, yogurt, ice, one scoop of why protein, and milk. Taste great!
2. Dymatize Elite 100% Whey Protein Powder
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Elite Whey provides 25 grams of 100% Whey Protein per serving. Whey is considered to be the best source of protein due to its high Biological Value (BV), Amino Acid Profile, and fast absorption to give your body what it needs to build muscle and recover.
Each serving of Elite Whey delivers 5.5 grams of Branched-Chain Amino Acids (BCAAs), which are depleted during intense training. BCAAs help promote the building of protein, as well as help with speeding recovery. Elite Whey also delivers 2.7 grams of L-Leucine, the BCAA that is directly involved in activating muscle protein synthesis, the process that builds your muscles and allows you to get stronger.
Ratings
4.6 out of 5 - more than 16,000 global ratings
Always been a fan of this brand. Flavor & quantity is great. Also perfect for post workouts.
3. Nutricost Whey Protein Isolate
Nutricost whey protein isolate powder contains 30 grams of protein in each serving (scoop included) of this high-quality, carefully formulated, whey protein powder.
- potent & high quality whey protein isolate
- made in a GMP compliant facility
- 30g of protein per serving
- serving scoop included
- plain whey or try one of our delicious flavors
- high in essential amino acids, including BCAA's
- available in 2lb and 5lb sizes
Ratings
4.5 out of 5 - more than 4,700 global ratings
I’m not worried about calories. This choice is based on having a quick digest pre/post workout. Otherwise I do enjoy muscle milk and syntha 6. Casein and base whey protein powders are good to keep the protein steady.
For such a large and expensive container I took a leap of faith with this purchase based on reviews. Mixes easy with a spoon and water. The taste isn’t very chocolate like, but it’s not chalky and far from vanilla. Taste is very sweet despite the lack of sugar. My wife thought it was too sweet in her opinion. Considering that the sweetness was the only possible issue, it’s a winner in my book. Personal use is for muscle recovery and building.
B. Creatine Supplement
Creatine is a naturally occurring compound that is found in small amounts in foods like meat and fish. It is also produced by the body in small quantities, mainly in the liver, pancreas, and kidneys. Creatine plays an imporntant role in supplying energy to cells, particularly during high-intensity, short-duration activities like weightlifting, sprinting, and jumping.
Due to its ability to increase ATP production, creatine has gained popularity as a dietary supplement among athletes and bodybuilders. According to a study, creatine supplementation combined with complex training improved maximal muscular strength and reduced muscle damage during training.
Best Type of Creatine for Muscle Growth
Several types of creatine supplements available on the market, including Creatine Monohydrate, Creatine Hydrochloride (HCl), Buffered Creatine and Micronized Creatine.
Creatine monohydrate is typically regarded as the most efficient and thoroughly studied form of creatine when it comes to muscle growth. It has consistently demonstrated positive results in numerous studies and is recommended by many experts and sports nutrition organizations.
Other forms of creatine might have some advantages in terms of solubility, absorption, or potential gastrointestinal problems, but there isn't enough evidence to say for sure that they're better at promoting muscle growth.
Creatine monohydrate is typically regarded as the most efficient and thoroughly studied form of creatine when it comes to muscle growth. It has consistently demonstrated positive results in numerous studies and is recommended by many experts and sports nutrition organizations.
Other forms of creatine might have some advantages in terms of solubility, absorption, or potential gastrointestinal problems, but there isn't enough evidence to say for sure that they're better at promoting muscle growth.
4. Bulksupplements.com Creatine Monohydrate Powder - Best Creatine Powder
Creatine Monohydrate powder, a creatine powder, helps boost energy to your muscles, which support performance.* Our Micronized Creatine powder allows you to have more energy throughout the day. In addition, this creatine supplement may also help with recovery between sets allowing you to push harder and longer than before!*
Our Creatine powder is also flavorless and has no artificial flavors. Simply add our pure creatine powder to any pre-workout shake and you're good to go!
Supplement your Workout
Take our pure & unflavored Creatine Monohydrate powder daily to support your workouts. Each serving contains 5g, about 2 tsp, and our creatine powder is free of gluten, dairy and soy for those with dietary restrictions. Add our Creatine supplement into your daily routine and regimen in easy to use powder!
Ratings: 4.6 out of 5 - more than 42,000 global ratings
Outstanding product! This Creatine Monohydrate Powder has greatly enhanced my workout performance and recovery. Mixes easily and delivers noticeable results quickly. Highly recommend for anyone looking to boost strength and muscle gains.
5. Thorne Creatine Monohydrate Powder
- Muscle Mass
Creatine is an amino acid that promotes lean body mass and supports increases in muscle endurance, muscle capacity, and power output*
- Cellular Energy Production
Creatine helps the cells of the body more efficiently create energy, thus benefiting exercise capacity*
- Brain Function
Although creatine is known for its muscle-enhancing benefits, it has also been shown to support cognitive function*
- NSF Certified For Sport
Supports high-performance nutrition programs and is NSF Certified for Sport
- Trusted
Thorne is chosen by champions and trusted by 100+ pro teams. Thorne is the only supplement manufacturer to collaborate with Mayo Clinic on wellness research and content. Thorne is also a proud partner of 11 U.S. Olympic Teams
I love all thorne products and this creatine is a must for anyone and especially weightlifters. I saw a huge difference in my muscles and recovery when I started using it! Been using for years now
C. BCAAs Supplement
BCAA supplementation may be beneficial for post-exercise recovery. The study found that individuals who supplemented with BCAAs reported less muscle soreness at certain time points (48 and 72 hours) compared to those who took a placebo. Additionally, BCAA supplementation led to a lower creatine kinase (CK) level at 48 hours post-exercise, indicating potentially faster muscle recovery.
However, it's important to note that when BCAAs were consumed alongside a diet containing sufficient protein (~1.2 g/kg/day), the effects on muscle performance and CK levels were likely negligible. Therefore, while BCAA supplementation may help reduce muscle soreness after muscle-damaging exercise, its impact on overall recovery may vary depending on individual dietary protein intake.
6. Nutricost BCAA 1000mg
Nutricost's BCAA capsules deliver 1,000 mg of Branched Chain Amino Acids (BCAAs) per serving in the 2:1:1 ratio of Leucine (500mg) to L-Isoleucine (250mg) and L-Valine (250mg). There are 500 capsules for 250 servings per bottle.
- Easy to Swallow Capsules
- Non-GMO, Gluten Free, 3rd Party Tested
- Made in a GMP Compliant, FDA Registered Facility
Ratings: 4.6 out of 5 - more than 1,120 global ratings
I previously used bcaa powder mixes. Three before a workout and three immediately after gets the job done and is a better option financially. Definitely improves recovery time.
7. Optimum Nutrition BCAA 1000
Optimum Nutrition, Inc. (ON) is part of Glanbia, a leading international cheese and nutritional ingredients group. ON owns and operates two premium sports nutrition brands, Optimum Nutrition and American Body Building (A.B.B.).
Ratings: 4.6 out of 5 - more than 14,200 global ratings
I'm new to the gym and thought I would give this a try. I didn't want to have to mix some powder and drink it prior to exercising. So far it does seem to help with recovery which was my biggest problem since soreness would prevent me from getting back in the gym. I'm very pleased with my purchase!
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