9 Best Post-Workout Supplements for Recovery in 2024

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 and building much-desired muscle mass.

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 or whey protein 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. After testing dozens of products, 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: Transparent Labs POST
• Best Post-Workout Creatine: Jacked Factory Growth Surge
• Best Post-Workout for Carbs: Xwerks Motion
• Best Post-Workout Mass Gainer: Transparent Labs Mass Gainer
• Best Post-Workout Protein Powder: Momentous Grass-Fed Whey Isolate
• Best Post-Workout for Muscle Recovery: Jacked Factory Build XT
• Best Post-Workout Greens Powder: AG1 Greens Powder
• Best Post-Workout for Sleep: Transparent Labs Sleep and Recover
• Best Post-Workout BCAA: 1st Phorm BCAAs

Medical Disclaimer: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine.

Video Review

Tag along with Nick English as he breaks down everything you need to know about our top supplements for post-workout nutrition. 

https://www.youtube.com/watch?v=xjkwxG1YJZ4

How We Tested and Chose the Best Post-Workout Supplements

With seemingly infinite products on the market today, how exactly did we arrive at this list of the best post-workout supplements? Using our supplement testing methodology, our team of fitness experts, including athletes and certified personal trainers, tried hundreds of protein powders, mass gainers, sleep aids, and more to make sure you’re getting the best post-workout supplements.

• Lifestyle Factors: While testing products, we considered a variety of ways athletes approach their nutritional needs. Our team tried to provide versatile products that can work for all athletes in different capacities. 
• Research: Our testers took time to vet and cross-reference products to ensure that the products and companies we promote are transparent and safe.
• Ingredients: With the help of a registered dietitian, we took a close look at all the ingredients labels of different products to make sure our picks are as clean as possible with little to no additives or artificial sweeteners. 
• Flavor: Considering our team first-hand tests all of the supplements we recommend, we also take notes of the flavors. We compared different flavors across products and made recommendations on our favorites. 
• Solubility: Where applicable, our testers took close note of a product’s solubility (how well it dissolves in water). We prioritized picks that leave no clumping or sediment after mixing in a shaker cup.
• Price: Most folks don’t have hundreds of dollars to spend on supplements each month. We picked products that work with your training routine and your budget.

Best Post-Workout Supplement Overall: Transparent Labs POST

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 Transparent Labs comes in with its POST formula. It’s packed with helpful ingredients that can help promote recovery, which is why we named it our best overall post-workout supplement. 

Our team gave this formula an overall 4 out of 5. This product combines six potent ingredients in doses that may help your recovery, including five grams of l-glutamine, which may have a positive effect on recovery. (9) You also get 2500 milligrams of betaine and 2000 milligrams of l-carnitine.  

This product comes in three different flavors, including Black Cherry, Orange, and Strawberry Lemonade. We also like that the formula has zero artificial coloring or sweeteners, opting for stevia instead of sucralose.

When it comes to solubility, our testers gave this product a 5 out of 5. “This mixes really easily into water,” one five-star reviewer wrote. “It has no gritty taste.” So, if you like mixing your powder supplements in a standard shaker bottle, you shouldn’t have any issues with this product. 

One 30-serving container costs $49.99, which is about $1.66 per serving. Our team gave the cost a 3.5 out of 5, as it’s pretty middle-of-the-road for price. For athletes shopping on a budget, though, you can probably find the ingredients in this powder at a cheaper cost. 

Best Post-Workout Creatine: Jacked Factory Growth Surge

Creatine is one of the most widely used supplements on the market due to its long list of scientifically-backed benefits. Given the formula and creatine dose, we think Jacked Factory Growth Surge is the best creatine supplement for post-workout recovery. 

“Jacked Factory Growth Surge gets a  4 out of 5 for its formulation,” according to Chelsea Rae Bourgeois, RDN. “It provides a smaller dose of creatine but it also provides other powerful ingredients, like betaine anhydrous.”  While the creatine dose is a little smaller than some products, three grams per serving is still a clinically-effective dose, according to Bourgeois. 

Unlike other creatine supplements, this one comes in eleven different flavors, so you’re sure to find a flavor you love. “I tried the grape flavor and I gave it a solid 5 out of 5,” our tester said. “I don’t really get any creatine taste at all, it actually tasted like grape juice and was really refreshing with cold water.” 

Our team was pretty impressed with the solubility. We gave this category a 4 out of 5, as we did notice a few floaties, though they settled pretty quickly and this is common with creatine monohydrate. The few floaties were barely noticeable, according to our tester.

As a standalone supplement, the $1.33 price tag isn’t too bad. However, creatine is generally a pretty cheap product and you can find options that cost well under a dollar per serving. Our team rated this product a 4 out of 5 in the cost category. That being said, this one does have a variety of added ingredients with a post-workout focus, making this formula pretty unique. 

[Related: Best Creatine Supplements]

Best Post-Workout for Carbs: Xwerks Motion

Carbohydrates are important for post-workout recovery — almost as important as protein. That’s why we chose XWERKS Motion as our best post-workout for carbs. One serving packs 28 grams of carbohydrates, including three grams of BCAAs.

“XWERKS Motion gets a 3.75 out of 5 for its formulation, with major deductions coming from the proprietary blends,” according to Chelsea Rae Bourgeois, RDN. “If I’m spending that much on a sports supplement, I’d really like to know exactly what I’m putting in my body.” That being said, Bourgeois loves that the ingredients are backed by clinical trials — the cluster dextrin carbs can support your workout in the moment and the BCAAs are great for recovery.

Xwerks Motion in BarBend testing lab.

We do wish there were some more flavor options, though. This only comes in Raspberry Lemonade. However, our tester did love the taste. “The berry flavor is stronger than the lemonade,” she said, giving the taste a 5 out of 5. “This isn’t too sweet and it’s pretty refreshing. This is a flavor I could sip all day.”

Our tester also had zero issues with solubility, giving this category a perfect 5 out of 5 rating, too. She didn’t notice any sediment or clumping — this formula dissolved completely with just a shaker cup.

As Bourgeois mentioned, this is a pretty pricey supplement. One 30-serving bag costs $59, which is about $1.97 per serving. Our team had to give this category a 3 out of 5, as you can find both carb supplements and BCAAs at a cheaper price. However, if you like the two-in-one convenience, this is a suitable product.

Read our full Xwerks Motion Review.

Best Post-Workout Mass Gainer: Transparent Labs 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. Thanks to the macros and clean formula, we recommend Transparent Labs Mass Gainer.

“Transparent Labs Mass Gainer scores a 4.25 out of 5 for its formulation,” according to Chelsea Rae Bougeois, RDN. “It accomplishes exactly what it’s intended to accomplish and the ingredients list is very transparent. However, the sodium and saturated fat content is quite high.” So, this formula may not be best for those who have to keep an eye on their total sodium intake.

Transparent Labs Mass Gainer delivers 730 calories, 53 grams of protein, and 109 grams of carbohydrates per serving without excessive sweeteners, dyes, or dairy products. Overall, this mass gainer is a simple, clean, and effective way to secure some extra calories. 

“I was impressed with the chocolate flavor option,” our tester said, giving the taste a perfect 5 out of 5 rating. “It truly tasted like a doughnut.” And while our team did love the Chocolate Glaze Donut, you only have one other flavor option for this supplement (Sweet Vanilla) — we wish there were a little more variety.

Despite the larger size of the scoops, this supplement actually dissolved pretty well, our tester said, giving the solubility a 4.5 out of 5. We also liked the consistency, which wasn’t too thick and easy to sip.

Unfortunately, we had to give this product a 2 out of 5 for price per serving. After all, $5.33 per serving is pretty expensive, despite that most mass gainers are pretty pricey. This may not fall within every athlete’s budget, however, we do love the clean formula.

Read our full Transparent Labs Mass Gainer Review.

Best Post-Workout Protein Powder: Momentous Grass-Fed Whey Isolate

Protein powder is a post-workout staple. After all, protein is the key to building muscle and recovering (one of them, that is). So, if you’re going to stock up, you’ll want one of the best protein powders. For this category, we highly recommend Momentous Grass-Fed Whey Isolate.

“Momentous Whey Protein Isolate scores a 4.25 out of 5 with deductions for its cost per serving and the presence of proprietary blends,” according to Chelsea Rae Bourgeois, RDN. Our team does like that Momentous uses zero artificial sweeteners and includes ProHydrolase, a blend of probiotics and digestive enzymes. 

After trying the chocolate flavor, our testers gave the taste a 5 out of 5 rating. “The flavor is really rich,” one tester said. “It has a strong cocoa flavor, a lot like hot chocolate. The consistency is also really smooth.” It was especially yummy with milk, they noted.

This product’s solubility was solid, too. Our testers even mixed a double scoop (double dose) with about 20 ounces of water and found that the consistency was incredibly smooth, giving this category a 5 out of 5. We didn’t notice any clumping or sediment at the bottom of our shaker cups.

“One downside? This is expensive,” one tester emphasized, giving the cost per serving a 2 out of 5. After all, $2.70 per serving isn’t an approachable price point for most athletes. “It’s great-tasting and you’re paying for the grass-fed and certified aspect.” 

[Related: The 9 Best Clean Protein Powders, RD-Approved and Expert-Tested]

Best Post-Workout Supplement for Muscle Recovery: Jacked Factory Build XT

While a whey isolate protein powder certainly can help promote muscle growth, some athletes may want an additional supplement to support muscle recovery. Enter, Jacked Factory Build XT. 

Geared towards helping build muscle and increase workout endurance, this post-workout supplement contains ElevATP, a mix of ancient peat and apple extract polyphenols to help encourage ATP production. It also has PeakO2, which is a mushroom blend to help potentially increase endurance. 

While we like the inclusion of these more unique ingredients, we did have to give the formulation a 3 out of 5. All of the ingredients in the supplement are proprietary blends, making it hard to know how much you’re actually getting. There also isn’t much strong or conclusive research on these ingredients for athletic performance. And considering Jacked Factory supplies proprietary blends, it’s hard to know if the amounts of each ingredient are clinically-effective doses.

We do like the dosage convenience here, though, giving this category a 5 out of 5. One serving is only two capsules so, even if you’re already taking other supplements, this shouldn’t be too cumbersome to add to your routine.

Our testers also gave the cost category a 5 out of 5. One 30-serving bottle only costs $29.99, which is roughly $0.99 per serving. This is definitely among the more budget-friendly post-workout supplements. Plus, the capsules are veggie-based.

Best Post-Workout Greens Powder: AG1 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 AG1 is an ideal solution. 

“AG1 Athletic Greens gets a 3 out of 5 for its formulation, with major deductions for its proprietary blends and cost,” according to Chelsea Rae Bourgeois, RDN. “For many, the cost doesn’t match the purported benefits.” Nevertheless, we do like that this formula is third-party tested and uses zero artificial sweeteners.

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. AG1 has everything from probiotics and digestive enzyme/super mushroom complexes to antioxidants and superfoods.

Having tried this supplement personally, I’d give the taste a 4 out of 5. It doesn’t taste as good as a full-on fruit juice but the pineapple flavor does a good job of masking the earthiness of the ingredients. I especially like mixing my AG1 with ice because it further dilutes the green taste.

Unfortunately, I have to give the solubility a 3 out of 5. Even with an electric whisk, the powder tends to settle at the bottom of my glass. For me, this isn’t a dealbreaker, though, because I just sip the product with a straw, allowing me to consistently mix the beverage.

When it comes to cost, our team had to give this supplement a 2 out of 5. At $2.63 per serving, this is a pretty hefty price tag. While we love the high density of vitamins and minerals, you can find cheaper greens powders on the market.

Read our full AG1 Review.

Best Post-Workout for Sleep: Transparent Labs Sleep and Recover

If you’re training hard and trying to make changes to your body, sleep is a necessity for recovery — and it is often underutilized. 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. (4) For improved rest, we recommend Transparent Labs Sleep and Recover.

Transparent Labs Sleep and Recover contains 200 milligrams of magnesium per serving, which can help you sleep longer and may improve your sleep quality, according to the Sleep Foundation. Tart cherry may also help increase your melatonin levels, improving your sleep duration. (10)

We did have to knock a few points off for this product’s dosage convenience. One serving is four capsules, whereas most other supplements are around one or two pills per serving. In this category, our team gave TL a 3 out of 5, as athletes taking other pills or tablets may not want to add so many to more to their routine.

For those on a budget, though, Transparent Labs Sleep and Recover certainly fits the bill. One 30-serving bottle only costs $29.99, which is about $0.99 per serving. Our team gave the cost a 5 out of 5, as this is a pretty approachable price point for most.

Best Post-Workout BCAA: 1st Phorm BCAAs

BCAAs are a post-workout supplement that may be able to help increase muscle protein synthesis, ultimately promoting muscle growth and improved recovery. While there are thousands of BCAA products on the market, we recommend this pick from 1st Phorm.

“1st Phorm BCAAs score a 4 out of 5 for formulation with deductions for the proprietary blends,” according to Chelsea Rae Bourgeois, RDN. “Additionally, the BCAA ratio falls just short of that 2:1:1 ratio for leucine, isoleucine, and valine.” Some athletes may prefer higher leucine content in their BCAAs, as you’d find with other products. That being said, this formula does still pack all three of these essential amino acids for improved recovery.

After trying this product, our testers were pretty impressed with the flavor, rating this category a perfect 5 out of 5. We sampled the Blue Raspberry flavor and thought it tasted a lot like blue Kool-Aid. 

We were also impressed with the solubility. “This BCAA powder dissolved perfectly,” one tester said, giving a 5 out of 5 in this category. “I didn’t notice any sediment and none of the product settled on the bottom of my shaker cup.”

When it comes to cost, 1st Phorm’s BCAAs are pretty middle-of-the-road, earning a 3.5 out of 5 in this category. One 40-serving container costs $44.99, which is about $1.12 per serving. This isn’t the priciest post-workout product on this list but you can find cheaper BCAAs. However, we do love that you get added electrolytes here to help you hydrate after a tough workout.

[Related: Best BCAA Supplements]

The Benefits of Post-Workout Supplements 

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. 

• Recovery: 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 and may even be helpful for fat oxidation. (6) Sleep is another important part of recovery, so a night supplement may be helpful for experiencing better rest, and in turn, better recovery. 
• Muscle Growth and Strength Gain: 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. (7)
• Performance: 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. (8) For some an intra-workout carb supplement may be beneficial.

How Much Do Post-Workout Supplements Cost?

Post-workout supplements are more versatile than other types of supplements because they can differ not only in their makeup, but also in their purpose. Post-workout supplements can come in the form of creatine, protein powder, carb supplements, and even BCAAs. This list is pretty dynamic and eclectic, and ranges in price from around $0.83 per serving for creatine to around $5.13 per serving for a mass gainer. 

Best Post-Workout Supplement Overall	Transparent Labs POST	$1.66 per serving
Best Post-Workout Creatine	Jacked Factory Growth Surge	$1.33 per serving
Best Post-Workout for Carbs	Xwerks Motion	$1.96 per serving
Best Supplement for During and Post-Workout	Jacked Factory Growth Surge	$34.99$1.17 per serving
Best Post-Workout for Carbs	Xwerks Motion	$49.99$1.66 per serving
Best Post-Workout Mass Gainer	Transparent Labs Mass Gainer	$5.33 per serving
Best Post-Workout Protein Powder	Momentous Grass-Fed Whey Isolate	$2.70  per serving
Best Post-Workout for Muscle Recovery	Jacked Factory Build XT	$0.99 per serving
Best Post-Workout Greens	AG1 Greens Powder	$2.63 per serving
Best Post-Workout for Sleep	Transparent Labs Sleep and Recover	$0.99 per serving
Best Post-Workout BCAA	1st Phorm BCAA	$1.12 per serving

What to Consider Before Buying Post-Workout Supplements

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. 

Recovery Needs and Fitness Goals

Depending on your preferred training modality, your recovery may vary. For athletes who do a ton of sweaty cardio, electrolytes are a must-have. But for those who want to gain strength, consider a good creatine or protein powder.

Before you buy, consider your fitness goals and, therefore, your recovery needs.

Formulation

Do your best to prioritize post-workout supplements that don’t have too many unnecessary fillers or artificial ingredients. Look for products that avoid ingredients like sucralose, for instance, and instead, opt for stevia. The more natural products, the better.

Third-Party Testing

When you buy supplements, look for products that are third-party tested. That means they’ve been verified by an unbiased third-party lab to guarantee that the ingredients and doses on the label accurately reflect what’s in the product.

Best Post-Workout Supplements FAQs

References

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2. Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003 Nov;17(4):822-31. doi: 10.1519/1533-4287(2003)017<0822:eocsar>2.0.co;2. PMID: 14636102.
3. Examine.com. (2022, July 7). Creatine – health benefits, dosage, side effects. Examine.com. Retrieved July 28, 2022, from https://examine.com/supplements/creatine/ 
4. Copenhaver EA, Diamond AB. The Value of Sleep on Athletic Performance, Injury, and Recovery in the Young Athlete. Pediatr Ann. 2017 Mar 1;46(3):e106-e111. doi: 10.3928/19382359-20170221-01. PMID: 28287684.
5. 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. 
6. Achten, J., & Jeukendrup, A. E. (2004). Optimizing fat oxidation through exercise and diet. Nutrition (Burbank, Los Angeles County, Calif.), 20(7-8), 716–727.
7. Candow DG, Burke NC, Smith-Palmer T, Burke DG. Effect of whey and soy protein supplementation combined with resistance training in young adults. Int J Sport Nutr Exerc Metab. 2006 Jun;16(3):233-44. doi: 10.1123/ijsnem.16.3.233. PMID: 16948480.
8. Williams C, Rollo I. Carbohydrate Nutrition and Team Sport Performance. Sports Med. 2015 Nov;45 Suppl 1(Suppl 1):S13-22. doi: 10.1007/s40279-015-0399-3. PMID: 26553494; PMCID: PMC4672015.
9. Córdova-Martínez A, Caballero-García A, Bello HJ, Pérez-Valdecantos D, Roche E. Effect of Glutamine Supplementation on Muscular Damage Biomarkers in Professional Basketball Players. Nutrients. 2021 Jun 17;13(6):2073. doi: 10.3390/nu13062073. PMID: 34204359; PMCID: PMC8234492.
10. Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2012 Dec;51(8):909-16. doi: 10.1007/s00394-011-0263-7. Epub 2011 Oct 30. PMID: 22038497.