Getting the most out of your workouts isn’t just about what you do at the gym—it’s also about how you recover afterward. The right post-workout supplements can help your muscles repair and grow and get you ready for your next session. Here’s a rundown of the 9 best supplements to help you bounce back, along with some research to back them up.
Table of Contents
- Protein Powder
- BCAAs
- Creatine
- Glutamine
- Carbohydrates
- Electrolytes
- Omega-3s
- Vitamin D
- Curcumin
1. Protein Powder
Surprise, surprise, protein powder is number one. Who would've seen that coming? Protein is the most essential element for muscle repair and growth.
Not taking in enough protein? Guess what?
Your muscles aren't going to recover after a lift, let alone grow. Now, if you're reading this, you probably already know all of this and just want some specifics.
Whey protein is the most popular post-workout choice because it’s quickly absorbed by the body. Studies show that whey protein can boost muscle protein synthesis better than other types of proteins.¹
Don't get me wrong, other types of protein, such as casein, are very valuable as well. But in that particular case, it's better served as a pre-sleep supplement due to its longer absorption time.
If you’re vegan or have dietary restrictions, plant-based proteins like pea or hemp protein are decent alternatives.
Unfortunately, research shows plant proteins are not as effective as animal proteins for muscle recovery due to a generally lower leucine content (which can be amended by using our next pick).²
Try to get somewhere between 20-40g of protein within an hour of finishing your workout.
For a list of our favorite protein powders, follow the link.
2. Branched-Chain Amino Acids (BCAAs)
Alright, let's talk about BCAAs (branched-chain amino acids) and why they’re pretty much your post-workout besties.
After you’ve pushed through a tough workout, your muscles are desperate for a pick-me-up. This is where BCAAs come in clutch.
They’re made up of leucine (arguably the most important), isoleucine, and valine – essential amino acids that your body can't produce on its own.
Taking them post-workout helps to kickstart muscle repair and growth, reduce muscle soreness, and even prevent muscle breakdown.
It’s like giving your muscles a fast lane pass to recovery, so you can bounce back faster and hit your next workout stronger.
One study found that BCAAs taken before and after workouts can lessen muscle soreness and improve recovery.³
Take between 6-10g of BCAAs for maximal effectiveness.
For a list of our favorite BCAA supplements, follow the link.
3. Creatine
Taking creatine post-workout is crucial because it helps replenish your body's stores of ATP (adenosine triphosphate), the primary energy carrier in muscle cells. During intense exercise, ATP levels deplete rapidly, leading to fatigue and reduced performance.
Now you might be thinking, can't I take my creatine anytime? Well, yeah, but a study was performed that found that supplementing post-workout was much more effective than supplementing pre-workout.⁴
By supplementing with creatine after your workout, you can accelerate the recovery of ATP levels, enhancing your muscle's ability to recover and grow.
Additionally, creatine supports increased muscle mass and strength by promoting water retention in muscle cells and stimulating muscle protein synthesis.⁵
This combination of benefits makes post-workout creatine supplementation a key factor in improving overall workout performance and muscle development.
You should be getting 3-5g of creatine in post-workout. It should be noted that this will be sufficient for the day as long as you have previously completed a creatine loading phase.
For a list of our favorite creatine supplements, follow the link.
4. Glutamine
Taking glutamine post-workout is a great idea because it plays a crucial role in immune function and muscle recovery.
After intense exercise, your body's glutamine levels can drop significantly, which can lead to muscle soreness and slower recovery times.
By supplementing with glutamine after your workout, you can help replenish these levels, reducing muscle fatigue and speeding up the repair process.⁶
Additionally, glutamine supports your immune system, which can be especially important after strenuous exercise when your body is more susceptible to illness. This means you'll recover faster and be ready to hit the gym again sooner.
If you're really pushing yourself, you should take between 5-15g for best results.
For a list of our favorite glutamine supplements, follow the link.
5. Carbohydrates
Taking carbohydrates post-workout is crucial because it helps replenish glycogen stores that get depleted during exercise.
Glycogen is the primary energy source for your muscles, and restoring it quickly can significantly enhance recovery and performance.
Research shows that consuming carbs after exercise accelerates glycogen replenishment, which helps reduce muscle fatigue and soreness.⁷
Additionally, combining carbs with protein can further enhance recovery by promoting muscle protein synthesis, as the insulin spike from carbs helps drive amino acids into muscle cells.⁸
This combination ensures you're ready for your next workout and supports overall athletic performance.
The number varies on where you look, but try to take in about .4g of carbs per pound of bodyweight. For example someone that is 180lbs x .4 = 72g of carbs. Also remember to check your protein powder for carb content! Weight gainer protein powders are usually loaded with them.
6. Electrolytes
Taking electrolytes post-workout is essential for maintaining optimal hydration and muscle function. If you're anything like me, you sweat like crazy during a hard workout. This means your body loses significant amounts of electrolytes such as potassium, sodium, and magnesium through sweat.
According to common sense, but also backed up by research, adequate electrolyte intake is crucial for maintaining proper muscle function and preventing exercise-associated muscle cramps and fatigue.⁹
Keeping this balance of fluids in your body is one of the best ways to make sure you're functioning at your very best.
Furthermore, electrolytes play a vital role in nerve function and muscle contractions, ensuring that your body can recover effectively and be ready for your next training session.¹⁰
By including electrolytes in your post-workout routine, you support overall recovery and performance.
Try to take in 6-8oz of an electrolyte drink for every hour of strenuous activity.
For our favorite electrolyte mixes, follow the link.
7. Omega-3 Fatty Acids
Taking omega-3 fatty acids post-workout can be highly beneficial due to their powerful anti-inflammatory properties, which can help lessen muscle soreness and improve recovery.
Omega-3s, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), can decrease the production of inflammatory molecules and enhance muscle repair processes.
Studies have shown that omega-3 supplementation can significantly decrease delayed onset muscle soreness (DOMS) and improve the range of motion after strenuous exercise.¹¹
As well as helping you not feel like you got hit by a truck, omega-3s support cardiovascular health and overall well-being, making them an excellent addition to a post-workout recovery regimen.¹²
You should try to take around 2-4g per day. Any higher than that can have negative results.
For a list of our favorite Omega-3 supplements, follow the link.
8. Vitamin D
Taking vitamin D post-workout is important because it plays an important role in muscle function, recovery, and overall health. V
itamin D helps regulate calcium and phosphorus levels in the blood, which are vital for maintaining healthy bone structure and muscle function.
Studies have shown that vitamin D deficiency is linked to muscle weakness and a higher risk of injuries.¹³
Moreover, adequate vitamin D levels can enhance muscle strength, reduce inflammation, and improve recovery after intense physical activity.¹⁴
Ensuring you get enough vitamin D post-workout can help optimize your recovery process, support muscle repair, and enhance your overall performance.
Try to get 2000 IU/day of vitamin D. This includes days you don't work out.
For a list of our favorite vitamin D supplements, follow the link.
9. Turmeric or Curcumin
Taking turmeric or its active compound curcumin post-workout is beneficial due to its potent anti-inflammatory and antioxidant properties, which can significantly aid in reducing muscle soreness and speeding up recovery.
Intense exercise often leads to inflammation and oxidative stress, contributing to muscle fatigue and damage. Curcumin has been shown to inhibit the activity of inflammatory pathways, thus reducing inflammation and pain.¹⁵
Research indicates that curcumin supplementation can decrease muscle damage and soreness after strenuous physical activity, improving recovery times and overall performance.¹⁶
By incorporating turmeric or curcumin into your post-workout regimen, you can enhance your recovery process, reduce inflammation, and get back to your training more quickly and effectively.
Aim for 5g of curcumin per day. It can be broken up into a couple times a day if needed, but make sure to get at least part of it down after your workout.
For a list of our favorite curcumin supplements, follow the link.
Wrapping Up
Adding these post-workout supplements to your routine can significantly boost your recovery, helping you maximize the potential of your workouts and achieve your fitness goals faster.
Remember, supplements are exactly that, supplements. They should complement a balanced diet and a solid training plan, not be the star of the show.
Always talk to a healthcare provider or nutritionist before starting any new supplement regimen to make sure it’s right for you.
By prioritizing your post-workout recovery with these supplements, you’ll be well on your way to better performance and overall well-being.
References
- Tipton, Kevin D., and Robert R. Wolfe. “Exercise, Protein Metabolism, and Muscle Growth.” International Journal of Sport Nutrition and Exercise Metabolism, vol. 11, no. 1, Mar. 2001, pp. 109–132, https://doi.org/10.1123/ijsnem.11.1.109.
- Berrazaga, Insaf, et al. “The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review.” Nutrients, vol. 11, no. 8, 7 Aug. 2019, p. 1825.
- ARROYO-CEREZO, Alejandra, et al. “Intake of Branched Chain Amino Acids Favors Post-Exercise Muscle Recovery and May Improve Muscle Function: Optimal Dosage Regimens and Consumption Conditions.” The Journal of Sports Medicine and Physical Fitness, vol. 61, no. 11, Oct. 2021, https://doi.org/10.23736/s0022-4707.21.11843-2.
- Antonio, Jose, and Victoria Ciccone. “The Effects of Pre versus Post Workout Supplementation of Creatine Monohydrate on Body Composition and Strength.” Journal of the International Society of Sports Nutrition, vol. 10, no. 1, 6 Aug. 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3750511/, https://doi.org/10.1186/1550-2783-10-36.
- Wu, Shih-Hao, et al. “Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021.” Nutrients, vol. 14, no. 6, 1 Jan. 2022, p. 1255.
- Córdova-Martínez, Alfredo, et al. “Effect of Glutamine Supplementation on Muscular Damage Biomarkers in Professional Basketball Players.” Nutrients, vol. 13, no. 6, 1 June 2021, p. 2073, www.mdpi.com/2072-6643/13/6/2073/htm, https://doi.org/10.3390/nu13062073.
- Ivy, John L. “Regulation of Muscle Glycogen Repletion, Muscle Protein Synthesis and Repair Following Exercise.” Journal of Sports Science & Medicine, vol. 3, no. 3, 2004, pp. 131–8, www.ncbi.nlm.nih.gov/pmc/articles/PMC3905295/.
- Zawadzki, K. M., et al. “Carbohydrate-Protein Complex Increases the Rate of Muscle Glycogen Storage after Exercise.” Journal of Applied Physiology, vol. 72, no. 5, 1 May 1992, pp. 1854–1859, https://doi.org/10.1152/jappl.1992.72.5.1854.
- Maughan, R. J., et al. “Restoration of Fluid Balance after Exercise-Induced Dehydration: Effects of Food and Fluid Intake.” European Journal of Applied Physiology and Occupational Physiology, vol. 73, no. 3-4, May 1996, pp. 317–325, https://doi.org/10.1007/bf02425493.
- Sawka, M, et al. “American College of Sports Medicine Position Stand. Exercise and Fluid Replacement.” Medicine and Science in Sports and Exercise, 1 Feb. 2007, pubmed.ncbi.nlm.nih.gov/17277604/.
- Tartibian, Bakhtiar, et al. “The Effects of Ingestion of Omega-3 Fatty Acids on Perceived Pain and External Symptoms of Delayed Onset Muscle Soreness in Untrained Men.” Clinical Journal of Sport Medicine: Official Journal of the Canadian Academy of Sport Medicine, vol. 19, no. 2, 1 Mar. 2009, pp. 115–119, pubmed.ncbi.nlm.nih.gov/19451765/, https://doi.org/10.1097/JSM.0b013e31819b51b3.
- Calder, Philip C. “Omega-3 Polyunsaturated Fatty Acids and Inflammatory Processes: Nutrition or Pharmacology?” British Journal of Clinical Pharmacology, vol. 75, no. 3, 5 Feb. 2013, pp. 645–662, www.ncbi.nlm.nih.gov/pmc/articles/PMC3575932/, https://doi.org/10.1111/j.1365-2125.2012.04374.x.
- Ceglia, Lisa. “Vitamin D and Its Role in Skeletal Muscle.” Current Opinion in Clinical Nutrition and Metabolic Care, vol. 12, no. 6, Nov. 2009, pp. 628–633, https://doi.org/10.1097/mco.0b013e328331c707.
- Barker, Tyler, et al. “Supplemental Vitamin D Enhances the Recovery in Peak Isometric Force Shortly after Intense Exercise.” Nutrition & Metabolism, vol. 10, no. 1, 2013, p. 69, https://doi.org/10.1186/1743-7075-10-69.
- Hewlings, Susan, and Douglas Kalman. “Curcumin: A Review of Its’ Effects on Human Health.” Foods, vol. 6, no. 10, 22 Oct. 2017, p. 92, www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/, https://doi.org/10.3390/foods6100092.
- Drobnic, Franchek, et al. “Reduction of Delayed Onset Muscle Soreness by a Novel Curcumin Delivery System (Meriva®): A Randomised, Placebo-Controlled Trial.” Journal of the International Society of Sports Nutrition, vol. 11, no. 1, 18 June 2014, https://doi.org/10.1186/1550-2783-11-31.
Tyler DiGiovanni
Author