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It’s an all too common scenario: You down your pre-workout, dial in your playlist, crush all your lifts, and obsessively start plotting your next workout on the way home. Two days later everything hurts. Muscle soreness after a workout is normal, but if it seems like you’re never not sore it might be time to zero in on the best post-workout supplements.
A solid post-workout supplement routine can help provide the body with nutrients required to boost muscle recovery and repair, build muscle and restore function, and ensure all of that hard work you’ve been putting in at the gym doesn’t go to waste. But between protein powder, creatine, BCAA’s, electrolytes, and more, the options can be overwhelming.
What actually deserves a spot in your recovery stack? We tapped sports nutrition researchers, sports nutritionists, and certified personal trainers to find out.
About the Experts
Dr. Adam Gonzalez, Ph.D., CSCS, CISSN, is the Chief Scientific Officer at SHIFTED. He has a passion for sports nutrition scientific research, with an emphasis on dietary supplements.
Melissa Boufounos, CHN, is a sports nutritionist and owner of MB Performance Nutrition who specializes in holistic nutrition.
Sarah Herrington, MS, CNC, CPT is a certified personal trainer and nutrition coach with her MS in Clinical Nutrition from Sonoran University of Health Sciences. She’s a nutritionist at Brio-Medical.
11 Best Post-Workout Supplements
Everyone’s workout goals are different—which is why we’ve rounded up the most popular post-workout supplements and featured the best expert-backed pick in each category. Plus, we’ve broken down the benefits to help you decide if a supplement is right for you.
Don’t have time to dig through the full list? We got you. Here are our top picks:
- Best Overall Supplement for Muscle Recovery: Ladder Whey Protein ($65)
- Best Whey Protein for Post-Workout Recovery: Thorne Whey Protein Isolate ($55)
- Best Plant-Based Protein for Post-Workout Recovery: Diesel Vegan 100% Plant-Based Protein ($40)
- Best Pre-Blended Protein Drink for Post-Workout Recovery: OWYN ($8)
- Best Creatine for Post-Workout Recovery: Thorne Creatine Monohydrate ($40)
- Best Amino Acid Supplement for Post-Workout Recovery: Thorne Amino Complex ($46)
- Best Mass Gainer for Post-Workout Recovery: Transparent Labs Mass Gainer ($80)
- Best Greens Powder for Post-Workout Recovery: AG1 ($79/month)
- Best Multivitamin for Post-Workout Recovery: PURE Encapsulations ONE ($45)
Best Electrolyte for Post-Workout Recovery: LMNT ($22) - Best Sleep Aid for Post-Workout Recovery: Momentous Elite Sleep ($32/month)
Ladder Whey Protein
Best Overall Supplement for Muscle Recovery
There’s an endless supply of post-workout supplements that promise to do it all, but few deliver. Ladder Whey Protein is the exception. The formula contains a research-backed blend of 26 grams of whey protein isolate, 14 grams of free-form essential amino acids (EAAs), and 480 mg of tart cherry powder. Emerging research suggests that supplementing with a combination of whey isolate and EAAs is superior for promoting an anabolic environment—the conditions muscle needs to recover and grow—when compared to whey alone (1). Tart cherries have also been shown to enhance recovery, reduce pain, and restore muscular function (2, 3). “Tart cherries are rich in phytonutrients, flavonoids, and other phenolic compounds that have been shown to reduce inflammation and oxidative stress,” explains sports nutrition scientist Dr. Adam Gonzalez, Ph.D., NSCA CSCS, CISSN.
- Clear labeling with no proprietary blends
- 26 g whey protein isolate per serving
- 14 g EAAs per serving
- 480 mg tart cherry powder per serving
- Expensive
Thorne Whey Protein Isolate
Best Whey Protein for Post-Workout Recovery
Nutrition is ground zero for post-workout recovery, according to sports nutritionist Melissa Boufounos, CHN. “The biggest priorities after a workout are to refuel with carbohydrates, repair damaged muscles with protein, and rehydrate,” she says. Which is all good and fine if you have your protein intake dialed in. But if you’re struggling to meet your needs, you may want to supplement with protein powder.“Look for a protein powder that provides 20 to 25 grams of protein, 10 grams of EEAs in total, and two to three grams of leucine (which plays an important role in muscle protein synthesis) per serving,” she explains. You’ll also want to opt for whey protein isolate over concentrate for more pure protein. Thorne Whey Protein Isolate ticks all the above boxes, contains minimal added sugar (3 grams per serving), and is NSF Certified for Sport—meaning it’s tested for quality and purity. It’s also dairy-free making it easier to digest if you have an intolerance or dairy doesn’t sit well.
- 25 g whey protein isolate per serving
- Dairy-free
- No artificial flavors
- NSF Certified for Sport
- Relatively affordable
- Expensive
Diesel Vegan 100% Plant-Based Protein
Best Plant-Based Protein for Post-Workout Recovery
If you’re plant-based or are taking a pass on dairy for whatever reason, a plant-based protein powder will do the trick. Plant-based protein tends to get a bad rap since few formulas are complete sources of protein (meaning they contain all nine essential amino acids). Boufounos’ solution: “Choose a blend of multiple plant protein sources to end up with an amino acid combination that closely resembles whey,” she says.For example, Diesel Vegan 100% Plant-Based Protein contains a mix of fava beans, Canadian peas, organic pumpkin, sprouted brown rice, and potato to deliver 23 grams of pure protein and over two grams of leucine. The protein powder is Informed-Choice Certified meaning what you see on the label is exactly what you get. It also contains no added sugars or artificial sweeteners.
- 23 g plant-based protein per serving
- Over 2 g leucine
- Informed Choice Certified
- Expensive for a plant-based protein powder
Owyn Elite Plant Protein Shake
Best Pre-Blended Protein Drink for Post-Workout Recovery
When you have to jump straight from the gym to work or other priorities, it isn’t always convenient to tote your protein powder and blender bottle with you. That’s where a pre-blended protein drink can come in handy. The problem: While Muscle Milk has some redeeming qualities (like a solid amount of protein and some vitamins and minerals) it’s also packed with artificial ingredients. According to Sarah Herrington, MS, CNC, CPT a nutritionist at Brio-Medical, Owyn is a better bet.Each bottle is free of common irritants like dairy, nuts, and gluten. Plus, you get 32 grams of organic, plant-based protein per serving (from peas and pumpkin seeds) without any added sugar. The shake is sweetened with monk fruit extract—which so far hasn’t shown any bad side effects (4). As an added bonus, the drink sneaks in omega-3-rich flax oil and a broccoli, kale, and spinach blend to knock out one daily serving of greens.
- 32 g plant-based protein per serving
- Conveniently pre-blended
- Sweetened with monk fruit
- Includes greens blend
- More expensive than protein powder
MORE PROTEIN
Thorne Creatine Monohydrate
Best Creatine for Post-Workout Recovery
Creatine’s place in health culture has grown from old-school gym guy stuff to on-trend workout booster. Though creatine is one of the best muscle-building supplements out there, studies have shown it does way more than juice your lifting sessions. Creatine is the most effective nutritional supplement that increases intensity capacity and muscle mass (5).Gonzalez points out that while you can take creatine after your workout, you don’t have to. “Studies have shown that pre-workout and post-workout creatine intake can be equally as effective (6),” he says.A simple, flavorless formula is your best option for avoiding unnecessary artificial sweeteners or ingredients. Thorne Creatine is as clean as it gets with only one ingredient: five grams of creatine monohydrate. It’s also NSF Certified for Sport.
- 5 g creatine monohydrate per serving
- No artificial sweeteners or ingredients
- NSF Certified for Sport
- No flavor
Thorne Amino Complex
Best EAA Supplement for Post-Workout Recovery
BCAAs have long been the buzz, but according to Gonzalez “[BCAAs] are pretty much a waste of money.” He points to a recent review that concluded that studies consistently fail to show long-term benefits of BCAAs and that in isolation BCAAs do not stimulate a meaningful muscle-building effect (7). On the other hand, “free-form essential amino acids (EAAs) require no digestion and can be used by the muscle even more rapidly than those from whey,” says Gonzalez. Studies have shown that EAAs stimulate a robust increase in muscle protein synthesis—the process of building new muscle (8). Thorne Amino Complex contains no artificial sweeteners, colors, or flavors, and easily dissolves into your drink of choice.
- The leucine content is higher compared to the other EAAs
- No artificial sweeteners, colors, or flavors
- NSF Certified for Sport
- No flavor
Transparent Labs Mass Gainer
Best Mass Gainer for Post-Workout Recovery
Mass gainers aren’t for everyone. They’re typically high in sugar and calories (as well as carbs and protein) for a reason: to help you gain weight. So, if you’re looking to improve your body composition, steer clear. However, if you are a rare individual who can’t seem to put on weight and is struggling to take in enough calories to build muscle, a mass gainer might be a solid addition to your routine. “Fewer ingredients in a mass-gaining supplement can be extremely important for optimizing digestion. Fillers and artificial sugars can cause GI distress and inflammation, and so can too much protein,” says Herrington. She loves that Transparent Labs Mass Gainer has an intentional ingredients list including grass-fed whey protein concentrate, creatine, fiber, and MCT oil.
- 53 g protein per serving
- 3 g creatine
- No artificial colors, sweeteners, or additives
- Informed Choice certified
- 1250 calories per serving (this depends on how much you need)
- 21 g sugar per serving
AG1
Best Greens Powder for Post-Workout Recovery
A greens powder might not be the first thing that comes to mind for muscle recovery, but your muscles need several muscle-building vitamins and minerals to repair, recover, and perform effectively (8). We’ll always advocate for whole fruits and vegetables when possible. But if you’re fighting to get in five daily servings, consider a greens powder. AG1 (aka Athletic Greens) is the clear favorite. With 75 vitamins, minerals, prebiotics, probiotics, adaptogens, antioxidants, and whole food plant-based nutrients per scoop, AG1 beats out most other greens powders by 40+ nutrients. The brand also claims its benefits reach far beyond the average multivitamin to support energy levels, immune health, and gut health.
- Provides daily value for many essential vitamins and minerals
- Includes 7.2 Billion CFU probiotics
- No sugar, artificial colors, sweeteners, or additives
- NSF and CGMP compliant
- Use of proprietary blends makes it hard to know exactly how much of each of the many ingredients included you’re getting
FUEL UP
PURE Encapsulations O.N.E.
Best Multivitamin for Post-Workout Recovery
For a solid insurance policy you’re getting your micronutrient daily needs, Pure Encapsulations O.N.E is Herrington’s go-to. “Many multivitamins come in multiple pills, this is a once-daily supplement (of just one capsule) that contains the essential vitamins that many people miss,” Herrington explains. Aside from the essentials, this supplement contains CoQ10 and alpha lipoic acid to boost glutathione levels and metabolism, and lycopene, lutein, and zeaxanthin for cognitive support.
- Provides daily value for many essential vitamins and minerals
- Free of artificial colors, flavors, and sweeteners
- Allergen-free
- Expensive
LMNT Electrolyte Drink Mix
Best Electrolyte for Post-Workout Recovery
Research has shown drinks containing electrolytes like sodium and potassium are effective for improving hydration and recovery after exercise (9, 10). There are plenty of ready-to-chug solutions out there, but they can be packed with sugar. That’s where LMNT comes in.LMNT is completely free of sugar, low in carbs, and loaded with electrolytes. “One serving of LMNT contains 1000 mg of sodium, which makes it the ideal choice for hydration after strenuous exercise or a serious sweat session,” says Herrington. Sodium is critical for muscle and nerve function. “Most people aren’t meeting their sodium requirements, especially those engaging in regular exercise,” explains Herrington.Each packet also contains smaller amounts of potassium to support muscle contractions and fluid balance, and magnesium which assists with muscle and nerve function and energy production.
- 1000 mg sodium
- 200 mg potassium
- 60 mg magnesium
- No added sugar
- Sweetened with stevia leaf extract
- Not a good option for people watching their sodium intake
Momentous Elite Sleep
Best Sleep Aid for Post-Workout Recovery
“Sleep is the backbone for digestion, cognition, muscle recovery, and weight loss,” explains Herrington. “Even five hours of sleep instead of seven and a half hours can reduce fat loss and increase muscle loss by over 50 percent (11).” All kinds of supplements from glycine to magnesium can help you catch more Zs, but few supplements with a combination of sleep-supporting ingredients are backed by third-party certifications. Momentous Elite Sleep on the other hand is both NSF and Informed Choice certified. It contains four key natural ingredients to boost z’s: melatonin, tart cherry powder, L-theanine, and valerian root (12, 13, 14). That said, if you have chronic insomnia you might be better off with a melatonin alternative in the long run (15).
- May help improve sleep and support stress long-term
- NSF and Informed Choice certified
- Contains melatonin
How to Choose a Post-Workout Supplement
Transparency about ingredients and dosage on the label is critical, per Gonzalez. “Always choose a third-party tested supplement for quality and purity,” says Boufounos. The NSF Certified for Sport, Informed-Choice, or GMP logo on the product label is an added layer of comfort that what you see on the label is exactly what you’re getting. “Overall, be sure you are buying from a reputable brand,” adds Gonzalez.
Frequently Asked Questions About Post-Workout Supplements
You’ve got questions about post-workout supplements, we’ve got answers.
What is the best supplement for post-workout recovery?
After a workout, your priority should be to refuel, repair, and rehydrate, says Boufounos. “A high-quality protein powder can help enhance and aid recovery, especially if you won’t be eating a meal within an hour or two of finishing your workout,” she adds.
What’s a good post-workout supplement stack?
It depends on your goals. For muscle recovery, both Gonzalez and Boufounos post-workout supplement stacks prioritize protein which provides muscles with what they need to recover and grow, and tart cherry to reduce inflammation, boost muscle recovery, and improve sleep (13).
Gonzalez gets his protein from a mix of whey protein isolate and EAAs—which deliver amino acids to your muscles more quickly than whey, making them ideal for immediate recovery after a hard workout. He takes SHIFTED Recovery—a formula similar to Ladder Whey Protein—which contains whey protein, EAAs, and 500 mg of tart cherry powder, too.
On the other hand, Boufounos prefers a scoop of plant-based protein powder in a cup of soy milk (she has a dairy allergy) alongside a cup of tart cherry juice. “The tart cherry juice provides carbohydrates to refuel, the protein powder and soy milk provide protein to repair, and I’m rehydrating at the same time,” she explains.
What helps muscles recover faster?
“Supplements are just the sprinkles on the cake. You can’t expect a post-workout supplement to save a poor diet and lifestyle,” says Boufounos. To maximize recovery:
- Refuel with carbohydrates and protein, and rehydrate immediately after a workout
- Eat enough calories overall
- Eat 20 to 30 grams of protein every three to four hours
- Get your macro and micronutrients in order
- Stay hydrated
- Get seven to nine hours of high-quality sleep every night
- Follow a well-designed training program that includes rest days, deloads, and/or tapering
- When in doubt about your food, work with a registered dietitian who specializes in sports nutrition
- When in doubt about your workout, work with a personal trainer.
- Anabolic Response to Essential Amino Acid Plus Whey Protein Composition is Greater Than Whey Protein Alone in Young Healthy Adults.
- Effects of Powdered Montmorency Tart Cherry Supplementation on an Acute Bout of Intense Lower Body Strength Exercise in Resistance Trained Males.
- Nutritional Compounds to Improve Post-Exercise Recovery.
- Aspartame and Other Sweeteners in Food.
- ISSN Exercise and Sports Nutrition Review Update: Research and Recommendations.
- Creatine O’ Clock: Does Timing of Ingestion Really Influence Muscle Mass and Performance.
- Isolated Leucine and Branched-Chain Amino Acid Supplementation for Enhancing Muscular Strength and Hypertrophy: A Narrative Review.
- International Society of Sports Nutrition Position Stand: Effects of Essential Amino Acid Supplementation on Exercise and Performance.
- Effects of Electrolyte Supplements on Body Water Homeostasis and Exercise Performance During Exhaustive Exercise.
- Efficacy of Ingesting Oral Rehydration Solution After Exercise on Fluid Balance and Endurance Performance.
- Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity.
- Tart Cherry Juice in Athletes: A Literature Review and Commentary.
- L-Theanine as a Functional Food Additive: Its Role in Disease Prevention and Health Promotion
- Valerian for Sleep: A Systematic Review and Meta-Analysis.
- Clinical Practice Guideline for the Pharmacologic Treatment of Chronic Insomnia in Adults: An American Academy of Sleep Medicine Clinical Practice Guideline.
