The 5 best post-workout supplements for 2024

Best post-workout supplement overall: Ka'Chava Superfood

About Ka'Chava Superfood

Ka'Chava is a superfood blend loaded with good-for-you ingredients for full mind and body benefits. If you're someone who needs an energy boost post-workout, Ka'Chava's carbohydrates, protein, B-complex vitamins, iron, vitamin C, phosphorus and magnesium will help to keep you awake and alert, along with helping with muscle recovery. 

If weight is a concern, Ka'Chava has you covered with ingredients to help with digestion and weight management. Ka’Chava contains five different digestive enzymes (amylase, protease, cellulase, lactase, and lipase) that help to break down food. A shake can be a post-workout boost or a meal replacement, with protein and fiber to provide satiety. 

Customers note that Ka'Chava is a solid option for fueling up before and after long workouts. The five flavors (vanilla, chocolate, matcha, chai and coconut acai) are crowd pleasers. And, with a 30-day money-back guarantee if you aren't a fan, there's nothing to lose when you try it out. 

Why we like it

• Plant-free protein
• No artificial colors, flavors or sweeteners
• Partners with The Rainforest Trust

What to consider

• Contains potential allergens

Best post-workout supplement for muscle recovery: Kaged Re-Kaged

About Kaged Re-Kaged

Kaged Re-Kaged post-workout recovery powder is formulated with a unique combination of whey protein isolate, L-glutamine, and creatine HCI, specifically designed to promote lean muscle growth and speed up the recovery process. Sold in three flavor options, Kaged prides itself on its commitment to being macro-friendly while also staying away from artificial flavors or dyes. It's worth noting, however, that this product does contain sucralose, which can lead to digestive issues for some individuals.

Re-Kaged also features digestive enzymes in its formula, intended to enhance absorption and facilitate easier digestion for users. From a quality assurance perspective, Re-Kaged undergoes third-party testing to reassure users that their product is free from banned substances. While it delivers a high-quality ingredient profile, it comes at a premium price point, making it one of the more expensive recovery formulas on the market.

A lot of users have stated that they appreciate the product's easy mixability and its overall taste. Perhaps more importantly, there are a lot of reviews raving about seeing positive results after incorporating it into their post-workout routine. There are a select few users who did find the taste to be too sweet, likely attributed to the presence of sucralose in the ingredients list.

Why we like it

• Unique flavors that most really enjoy
• Users report it to be a highly effective addition to their recovery routine
• Contains L-glutamine and creatine

What to consider

• Expensive
• Has sucralose which may cause some stomach discomfort
• May be too sweet for some

Best BCAA post-workout supplement: Transparent Labs BCAA Glutamine

About Transparent Labs BCAA Glutamine

Transparent Labs snagged another spot on our list of supplements for post-workout with their BCAA Glutamine formula. We certainly aren’t alone in finding this supplement to be supreme. With a 4.7 star rating from over 1,000 reviews, it is a fan favorite, and for good reason. The BCAA Glutamine is part of Transparent Labs’ CoreSeries, developed specifically for repair and recovery purposes. 

Let's start by mentioning that this BCAA supplement packs a solid 8 grams of branched-chain amino acids (BCAAs) in a 2:1:1 ratio – which is reported to be just the right mix of leucine, isoleucine and valine. In fact, this product features active ingredients supported by rigorous research, dosed to align with the clinically effective levels. More specifically, the BCAAs and Glutamine work to decrease muscle soreness, which improves recovery.

With an unwavering commitment to 100% formula transparency, Transparent Labs BCAA Glutamine ingredient list discloses the contents of its recovery mix: Leucine, Isoleucine, Valine, Glutamine and Coconut Water Extract. It is important to highlight that CoreSeries utilizes high-quality fermented vegan BCAAs in its formulation, making it a good choice for those on a vegan diet.

Available in four flavor options, Transparent Labs BCAA Glutamine is free from artificial coloring, unnecessary fillers, or any additives. While it is absent from all the fake stuff, it does contain Stevia, which may not be tolerated well by everyone. 

Why we like it

• Transparent ingredient list
• Clinically dosed ingredients
• No artificial flavors or coloring

What to consider

• Contains Stevia
• Not everyone loved the taste
• Expensive

Best post-workout supplement for muscle growth: BSN True Mass

About BSN True Mass

Looking for a high-protein weight gainer to pack on some pounds? BSN True-Mass may be the right one for you. With a premium protein blend that includes essential amino acids and BCAAs, this post-workout supplement delivers around 50 grams of protein per serving.

True-Mass is specifically designed to promote lean muscle gains. Most flavors contain 700 to 710 calories, 85 to 90 grams of carbohydrates designed to replenish glycogen, and 18 to 19 grams of fat per serving, making it a convenient way to increase calorie intake between meals throughout the day. The higher fat content is what gives True Mass its great taste, mixability, and consistency. 

Reviews show that this powder easily blends into a milkshake-like consistency, creating a tasty treat. The fat in True Mass is mainly derived from Medium Chain Triglycerides (MCTs), considered to be a healthy fat that keeps you full for longer. However, the great taste does come from artificial ingredients, including sucralose, which may be a deal breaker for some.

Why we like it

• Mixes well
• Taste is appreciated by most
• High-quality protein blend to promote lean gains

What to consider

• It does have artificial ingredients
• High fat count
• Some may find it too sweet

Best creatine post-workout supplement: Jacked Factory Creatine Monohydrate

About Jacked Factory Creatine Monohydrate 

Creatine is one of the most talked about additions to a workout supplement routine. While there are hundreds on the market, Jacked Factory Creatine Monohydrate stands out as one of the best. This supplement is designed to increase muscle growth, strength and power output with its high-quality and clean formula. Featuring an impressive 5,000 milligrams of pure creatine monohydrate per serving, this supplement easily mixes into any formula without changing the taste since it is only sold as unflavored. 

Jacked Factory is another company committed to producing clean, quality and effective supplements manufactured in a cGMP-certified facility in the United States. With a 100% hassle-free money-back guarantee, you can be assured that this product is free from chemicals, food dyes, flavors, and sweeteners. So, even though users report that this supplement truly is tasteless and has great mixability, you can always get your money back if you are not satisfied. Typically, creatine supplements are known for tasting pretty bad.  But, with Jacked Factory Creatine Monohydrate, you’ll likely be pleasantly surprised.

Whether you prefer to drink it solo or add it to your favorite beverage or post-workout shake, Jacked Factory Creatine Monohydrate is a solid choice for anyone looking to enhance their post-workout nutrition routine.

Why we like it

• Clean source of creatine
• Reported to mix well
• Unflavored

What to consider

• If you prefer your creatine to come in flavors, this one is not for you

Best post- workout supplement overall: Transparent Labs Post-Workout

About Transparent Labs Post

Transparent Lab’s line of workout supplements features a variety of products that share one thing in common - they are all made with clean ingredients and contain transparent ingredient lists. The company prides itself on providing users with supplements that are absent of sugars, artificial sweeteners and coloring. Transparent Labs Post is part of their CoreSeries and, as the name suggests, works best when taken after a workout.

Transparent Labs Post is specifically formulated with what they claim to be clinical doses of key nutritional elements needed for maximum recovery and muscle growth. These include Betapure, Vitacherry, Astragin, Beta-Alanine, L-glutamine and L-carnitine L-tartrate. These ingredients work together to increase the body's production of nitric oxide (NO), reduce delayed-onset muscle soreness (DOMS), facilitate muscle protein synthesis and improve gut health to help your body recover and grow muscles.

Transparent Labs Post is available in three flavors: black cherry, orange and strawberry lemonade. Customer reviews are predominantly positive highlighting the taste, solubility and effectiveness. There are a few reviews stating that the product took excessively long to arrive however, there are only a handful of these reviews.  

Why we like it   

• Clean ingredients
• Clinically dosed key nutrients
• Designed to reduce muscle soreness and improve gut health

What to consider

• Delivery may take long
• Expensive
• There is no sugar or added sweetener so it’s not as sweet as other supplements for post-workout

How to choose a post-workout supplement

Choosing a post-workout supplement is a highly personalized endeavor depending on what you are looking to specifically accomplish. That said, there are a few things that everyone should consider when shopping for a post-workout supplement. Here is the breakdown:

Budget

How much can you spend, or are you willing to spend per month on a supplement for post-workout? You can find good options in every price range, so be sure to know your bottom line when searching.

Dosage

Some post-workout supplements out there come with pretty hefty serving sizes – think three full scoops of powder or even six of those large pills. And it's not just about the serving size; it also plays a role in your overall cost. That's why it's a good idea to check out the dosages per serving and exactly what that serving size entails.

Form

While all the supplements listed in this article are powders, some post-workout supplements are sold in pill or even liquid form, each having its own advantages. Powders are typically more affordable but can be messy and you may not like the taste. Pills are convenient, but some are large and difficult to swallow. Liquids absorb quickly but are more expensive and less portable.

Ingredients/Transparency

Depending on your goals, you will want to look for specific ingredients and nutritional information. The best post-workout supplements aid in recovery, but not all contain the same ingredients. For example, some supplements focus solely on protein, while others offer a combination of ingredients like carbohydrates, electrolytes, l-carnitine, creatine, glutamine and BCAAs. Check the label for pure ingredients and ensure they meet your needs. If the ingredients listed contain a slew of things you can’t pronounce and have never heard of, you may want to steer clear. 

Methodology

To compile this list, our writers and editors reviewed top products on the market, compared specs and features and created a short list of the top post-workout supplements. Then, we used product descriptions, reviews and user ratings to find the best post-workout supplements for each category. Note that we do not test every product but base our lists on our research, user reviews and expert opinions.

FAQ

Should I always have a recovery drink after working out?

A recovery drink after a high-intensity workout session is important. Recovery supplements are even more crucial to athletes who train multiple times a day. However, if you are training at a lower intensity and/or for a very short duration of time, it is not always necessary to have a post-workout supplement.

What should I not eat after a workout?

Foods and drinks to avoid after a workout do not vary a ton from the foods and drinks you should avoid in general as part of a healthy diet. You want to stay away from highly processed foods and things with a high sugar or salt content. 

When should I take my post-workout after training?

Most health and nutrition experts recommend taking your post-workout supplement within 30 minutes of your training.

References

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O’Connor E, Mündel T, Barnes MJ. Nutritional Compounds to Improve Post-Exercise Recovery. Nutrients. 2022; 14(23):5069. https://doi.org/10.3390/nu14235069

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Stark, M., Lukaszuk, J., Prawitz, A. et al. Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. J Int Soc Sports Nutr 9, 54 (2012). https://doi.org/10.1186/1550-2783-9-5

VanDusseldorp TA, Escobar KA, Johnson KE, Stratton MT, Moriarty T, Cole N, McCormick JJ, Kerksick CM, Vaughan RA, Dokladny K, Kravitz L, Mermier CM. Effect of Branched-Chain Amino Acid Supplementation on Recovery Following Acute Eccentric Exercise. Nutrients. 2018 Oct 1;10(10):1389. doi: 10.3390/nu10101389. PMID: 30275356; PMCID: PMC6212987. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212987/