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Post-workout nutrition is an incredibly important factor for progression. Most people seem to view it as secondary to the training itself when in fact it’s a clear 50/50 split. If you can’t recover between your workouts, then you’re not going to progress.
This is where post-workout supplements come in. There is now a wide range of products designed to give your body all of the necessary tools it needs to recover effectively and efficiently.
The reason the post-workout period is so important is that your muscles are primed and ready for adaptation. They’ve just received a huge stimulus telling them to grow and now, you’re giving them the bricks to do so.
Most people consume a whey protein shake directly after training as the protein stimulates MPS (muscle protein synthesis). Whilst this is a good start, there’s far more you can be doing to maximise the post-workout period.
As with any supplement, it can be incredibly tricky picking the right product for your post-workout period. We always opt for the companies with clear, concise labels that let us know exactly what’s in their products. This means that we can manage the amount of each ingredient we get as well as assure ourselves there are no filler ingredients.
We’ve compiled a list of our Top 10 favorite products below which not only contain the right ingredients, but they come in the right doses, too. If you want to find out more about each one and why they’re on the list, then scroll down below the table and find out.
Best Post Workout Supplements – 2018 Top 10 List
| Nr | |
|---|---|
| 1. | Rich Piana ALL DAY YOU MAY |
| 2. | JYM Post Jym |
| 3. | NutraBio RELOAD |
| 4. | iForce Finish Line |
| 5. | Evlution Nutrition Recover Mode |
| 6. | Cellucor Alpha Amino Xtreme |
| 7. | Muscletech After Build |
| 8. | Optimum Nutrition Essential AmiN.O. Energy |
| 9. | BSN R3BUILD EDGE |
| 10. | Myprotein RECOVERY XS |
10 Top Rated, Post Workout Supplements For Men And Women Review
1. Rich Piana 5% Nutrition ALL DAY YOU MAY
Unlike most supplements which try to sell you the false belief that all you have to do is take their product and you’ll be fine, ALL DAY YOU MAY is a dynamic product which adds to your diet without replacing it.
The supplement’s ingredients are specifically chosen to improve your help and improve your recovery.
These ingredients are:
- Leucine
- L-glutamine
- HICA
- N-Acetyl Cysteine (NAC)
- Creatinol-O-Phosphate
- Beta Alanine
- D-Glucosamine Sulfate & Methylsulfonylmethane (MSM)
- Microdried Blueberry Fruit Powder
- L-Carnitine
- Vitamin C
- B-12
- Bromelain
- Coconut Water Concentrator
Benefits and Features:
- Contains both a high dose of leucine and glutamine to help start muscle protein synthesis and keep your immune system healthy
- Can help your joint and liver health
- Contains anti-oxidants
- Includes vitamin-c to support the growth and development of your tissues.
The main benefit of this powder is also its biggest drawback. As it’s created under the idea that supplements should not replace your diet, it contains a lot of ingredients which you wouldn’t otherwise get through what you eat (or wouldn’t get a high enough dose).
However, as it aims to give you what you wouldn’t normally get, it doesn’t give you the basics such as a high level of protein, carbohydrates or fats. This means that it’s great for if you know you can eat well after a workout, but not good as a meal replacement entirely.
2. JYM Post Jym
By using BCAAs, creatine, beta-alanine, and glutamine, the supplement can be used after or even during long workouts to help with performance.
Here’s the full list of ingredients:
- 6 grams of BCAAs in a 3:1:1 ratio
- 3 grams of glutamine
- 2 grams of Creatine HCL
- 2 grams of CarnoSyn beta-alanine
- 2 grams of Carnipure L-Carnitine L-Tartrate
- 1.5 grams of betaine
- 5 milligrams of BioPerine
Benefits and Features:
- 6 grams of BCAAs with a high dose of leucine to promote MPS
- 3 grams of glutamine to improve recovery and support the immune system
- No proprietary blends
- No “abbreviated” formulas
- Zero concentrates and fillers
- Comes in: fruit punch, watermelon, lemon lime, rainbow sherbt, lemonade and mandarin orange flavors
JYM Post Jym is another great supplement that gives you what you’d normally miss from a normal post-workout meal.
Though it does contain a high dose of fast-acting carbohydrates (30g – 29g of sugar) to immediately provide energy for recovery, it misses things such as a high dose of protein. You may want to have this alongside a protein shake for maximum benefits.
As well as this, it only contains 2g of creatine when 3-5g of creatine per day has been shown to be most effective. Making sure your pre-workout supplement contains creatine or adding a scoop to your mix will definitely do the trick.
3. NutraBio RELOAD
Each scoop contains BCAAs in a 2:1:1 ratio, a muscle recovery accelerator blend, a strength and growth matrix, an electrolyte and rehydration optimizer mix, and a nutrient absorption enhancer.
Whatever you’re looking for, this supplement most likely uses it.
Ingredients per scoop:
BCAAs:
- 4g L-Leucine (fermented)
- 2g L-Isoleucine (fermented)
- 2g L-Valine
Muscle Recovery Accelerator
- 5g L-Glutamine
- 1.5g L-Carnitine
- 500mg Ornithine Alpha-Ketoglutarate
- 500mg Glycine
Strength and Growth Matrix
- 1.6g CarnoSyn Beta-Alanine
- 1.5g Betaine (trimethylglycine)
- 1.5g Creatine Hydrochloride
- 500mg Creatine MagnaPower
Electrolyte and Rehydration Optimizer
- 1.5g Taurine
- 176mg Calcium Phosphate
- 157mg Sodium Phosphate
- 102mg Potassium Phosphate
- Nutrient Absorption Enhancer
- 5mg BioPerine (black pepper extract)
- 2.3g Flavoring
Benefits and Features:
- No proprietary blends and full label disclosure
- Zero fillers or additives (except flavor)
- Full therapeutic dosages for every ingredient
- 4g Leucine to help spike MPS
- 8g of BCAAs
- 5g Glutamine
- 23g of 16 active ingredients
- 50% DV of Folic Acid, 50% DV of B5, 70% DV of B1, 75% DV of B3, 420% DV of Vitamin C and 750% DV of B6 per scoop
- Comes in the following flavors: unflavoured, orange mango, passion fruit, blood orange and grape
NutraBio’s Reload contains far more ingredients than many of the post-workout supplements on the market.
All of the ingredients also come in scientifically backed doses for maximum effect. This definitely makes it a premium product and one of the higher-quality products you’ll find. However, premium products come at a premium price.
So, if you’re slightly strapped for cash, then you might want to opt for one of the other post-workout supplements on this list. Though, if you like to invest in your supplements, then this will make a great addition to your stack.
4. iForce Finish Line
With 6g of BCAAs, your body will be primed to enter its anabolic phase as soon as possible after the catabolism of your workouts.
If you don’t get protein in within a certain time after your workout, your body will continue to be catabolic and break down tissue.
In order to build and repair you need to be anabolic, and that’s just what BCAAs help with; especially leucine.
This post-workout supplement contains 6g of BCAAs in a 4:1:1 ratio so you get a massive spike in muscle protein synthesis.
Ingredients:
- 6g of BCAAs
- 3g of Creatine
- 3200mg of Beta-Alanine
- 2500mg Trimethyl Glycine
Benefits and Features:
- Large amount of leucine and beta alanine for growth and recovery
- Contains betaine for muscle growth, fat loss, heart health and muscular endurance
- 2g of creatine to increase power output
- Comes in: juicy watermelon, rainbow sherbet, and very cherry lime
With minimal ingredients, iForce’s Finish Line still packs a punch. It contains all the necessary ingredients for progress and growth in quality dosages.
Though, it’s low on creatine dosing as 3-5g has been found to be optimal to get the most benefit. This means you may want to add a small scoop of pure creatine to get the most from your post-workout mix.
5. Evlution Nutrition Recover Mode
Using both creatine monohydrate and creatine HCI can make it more absorbable and decrease the chance that you’re a ‘non-responder’.
Here are all the ingredients per scoop:
2:1:1 BCAA Matrix
- 2,500mg L-leucine
- 1,250mg L-Isoleucine
- 1,250mg L-Valine
Creatine Complex
- 2,250mg Creatine Monohydrate
- 750mg Creatine HCI
Other
- 3,000mg L-Glutamine
- 1,600mg Beta-Alanine
- 1,500mg Betaine Anhydrous
- 1,000mg L-Carnitine L-Tartrate
- 1000mg L-Taurine
- 1,000mg Calci-K (Calcium Potassium Phosphate Citrate)
- 5,3mg Black Pepper Fruit Extract
Benefits and Features:
- 125% DV of Vitamin D, 150% DV of Vitamin C and 200% DV of Vitamin E in each scoop for a healthy immune system and better recovery from intense workouts
- High amount of leucine to kick start MPS
- Contains 1g of electrolytes to help your body hydrate and recover
- Two types of creatine for absorption to support growth, strength, and power
- Comes in: blue raspberry and furious grape
This simple powder contains all the right ingredients to help you adapt and improve from your workouts.
It contains a high amount of BCAAs for growth, creatine for power, glutamine for recovery and vitamins for health. Its only downside is its lack of flavor range which means it might not mix well with other supplements.
6. Cellucor Alpha Amino Xtreme
With 14 amino acids, it packs a real protein punch compared to other post-workout supplements.
It even contains raw coconut water powder and chia seed extract in its Alpha-Hydration Formula for electrolytes and hydration.
Ingredients per serving:
- 500mcg Vitamin B6
- 35mcg Vitamin B12
- 10mg Calcium
- 16mg Magnesium
- 60mg Phosphorous
- 70mg Potassium
- 30mg Sodium
5000mg Alpha-BCAA Matrix in a 2:1:1 ratio
- 3 types of leucine (instantized L-Leucine, Leucine Nitrate, Leucine Peptides)
- Micronized L-Isoleucine
- Micronized L-Valine
3000mg Alpha-Hydration Formula
- Micronized Taurine
- HydroMax Glycerol Powder
- Raw Coconut Water Powder
- Dipotassium Phosphate
- Disodium Phosphate
- Dimagnesium Phosphate
- Chia Seed Extract
2500mg Alpha-Amino Complex
- Micronized Glutamine
- Micronized Alanine
- Micronized L-Citrulline
- Micronized L-Arginine
- Micronized L-Threonine
- Micronized L-Lysine
- Micronized L-Phenylalanine
- Micronized L-Tyrosine
- Micronized Histidine
- Micronized L-Methionine
119mg Alpha Amino Xtreme Blend
- Caffeine Anhydrous
- XCELICOR Caffeine Pterostilbene Cocrystal
- Pyridoxal-5-Phosphate
- Methylcobalamin
Benefits and Features:
- Large amount of BCAAs for growth and repair
- Extensive range of ingredients for quick after workout recovery
With its extensive range of ingredients, this supplement from Cellucor will have anything you’re looking for.
Now, though marketed as a post-workout supplement, this might actually be better suited as a pre-workout supplement due to its lack of creatine and high caffeine content. Though, the BCAAs, glutamine, and electrolytes make it perfect for sipping on both during and post-workout, too. Making for a very well-rounded supplement.
7. Muscletech After Build
Everything that goes into After Build has been clinically dosed and lab-tested for a scientifically backed recovery formula.
With a hydra-electrolyte support blend for hydration and specific ingredients to promote muscular growth, After Build is designed to leave no area of recovery untouched.
It even contains two types of creatine to help with your strength and power output.
Full ingredients per scoop:
4:1:1 BCAA Matrix
- 4g L-leucine
- 1g L-Isoleucine
- 1g L-valine
Growth and Recovery Matrix
- 2g L-glutamine
- 2g Creatine monohydrate
- 1g Creatine HCI
Lean Muscle and Performance Matrix
- 2.5g Betaine
- 1g Taurine
Hydra-Electrolyte Support Blend
- 63.5mg Sodium Chloride
- 55.5mg Dipotassium Phosphate
- 50mg Coconut Water
- 5.26mg Black Pepper Extract
Benefits and Features:
- 4g of growth-stimulating leucine with every scoop
- 3g of two types of creatine for strength and power
- Multi-ingredient hydration blend
- Clinically dosed and researched backed ingredients
At only 40 calories per serving all coming from protein and carbohydrates, this supplement will allow for you to get the most out of your recovery and diet.
As well as this, it contains more BCAAs than most other post-workout supplement and specifically, more leucine for muscle protein synthesis. It even contains 3g of creatine which is the recommended amount you need per day for it to have an effect.
The best part of MuscleTech is that they fully research all of their supplements and back up their ingredients with science. This lets you know that you’re getting exactly what you need in the right doses without having to worry about any fillers or unjustified costs.
8. Optimum Nutrition Essential AmiN.O. Energy
Each scoop contains:
5 grams of amino acids
- 1000mg of L-Glutamine
- 500mg of L-Arginine
- 500mg of Taurine
- 350mg of Beta Alanine
- 250mg of L-Tyrosine
- 200mg of L-Histidine
- 200mg of L-Lysine Hydrochloride
2 grams of BCAAs
- 1000mg of L-Leucine
- 500mg of L-Isoleucine
- 500mg of L-Valine
Other
- 100mg of Caffeine
- 100mg of Green Tea Extract
- 25mg of Green Coffee Extract
The fact that this powder contains 100mg of caffeine may make it unsuitable for some workouts. If you’re exercising late at night, then you’ll want to avoid caffeine in order to let you sleep.
As well as this, if you’re already taking a substantial amount of caffeine in your pre-workout, then 100mg extra can push you over the edge of the 400mg safe range.
However, the benefit of including caffeine is that it fights any of the post-workout mental fatigue and tiredness you can experience. As well as this, the high dose of leucine is sure to help spike MPS and fight catabolism.
Used at the right time, this can be a powerful concoction to keep your mental clock ticking whilst your body is kick-started into repair mode.
ON recommend mixing 2 scoops with 330ml of water. That makes for a total of 200mg of caffeine – more suited to a pre-workout than a post-workout.
If you do want to use this as a post-workout, then limit yourself to one scoop or spread them out 2-3 hours apart.
9. BSN R3BUILD EDGE
The formula is designed around the 3 most important ingredients for recovery: creatine, glutamine, and BCAAS.
With high doses of all three, your reparation systems will have everything it needs to help you progress.
Ingredients and dosing for each scoop:
Recovery Infusion
- 5g L-Glutamine
- 4g Micronized BCAA Blend (L-Leucine, L-Isoleucine, L-Valine)
- 50mg Lactoferrin
- 25mg ActiGin Proprietary Blend (Panax notoginseng Extract, Rosa Roxburghii extract)
Myogenic Matrix
- 5.5g Creatine Monohydrate, Creatine Hydrochloride, Magnesium Creatine Chelate, Creatine Anhydrous
Efforsorb Composite
- 2.2g Citric Acid, Malic Acid, Sodium Bicarbonate, Bitter Melon
Benefits and Features:
- 4g of BCAAs (2:1:1 ratio)
- Massive dose of glutamine (5 grams) to support immune system, health, and recovery
- Comes in: cranberry limeade, strawberry orange, fruit punch, green apple and island cooler
- Contains milk and soy
BSN’s 3 pronged attack on recovery and repair contains large doses of the most important ingredients for progress. Its main downside is that these 3 ingredients are the only things the supplement offers.
If you just want the basics, then this product is fantastic for that. However, if you’re looking to go above and beyond, then you might want to choose another product from our top 10 list which contains electrolytes and other extras to help your recovery.
10. Myprotein RECOVERY XS
Their RECOVERY XS combines carbohydrates and protein for the perfect post-workout mix.
Each scoop contains:
- 276 calories
- 0.5 grams of Fat
- 42 grams of Carbohydrate
- 26 grams of Protein
- 3 grams of Creatine Monohydrate
- 5 grams of L-Glutamine
- 5 grams of L-Leucine
MyProtein has used both whey protein isolate and hydrolyzed whey for maximum, efficient absorption. The carbohydrates come from a mix of waxy maize starch and maltodextrin to help fuel your body for recovery and refill your glucose stores immediately.
Both carbohydrates and protein help to spike MPS, so by including both in high doses, they’ve ensured that your body has everything it needs to make the most out of your workout.
FAQ:
1. How to choose the best post workout supplement?
The best post-workout supplement will depend on you as an individual.
Some of the products listed above contain caffeine. If your lifestyle doesn’t allow for you to train in the morning or at lunch, then post-workout caffeine can seriously affect your sleeping ability.
Also, you’ll want to understand how much protein you need in a day. As post-workout shakes tend to contain a high amount of amino acids, these will contribute to your overall protein total for the day. Those who need more protein will want a higher content of amino acids in their post-workout shake.
Lastly, you’ll want to look at the price. Don’t just look at the total price of each product, look at the price per serving. This will give you a more accurate idea of how much the product costs and whether you can afford it on a regular basis.
Every product on the list above has been rigorously examined to decide whether it deserves to be on this top 10 product list. The best post-workout product will be listed above. Yet, the right one for you among these ten needs you to work it out.
2. Is whey the best post workout protein?
Each different type of protein has its own unique benefit. However, the key benefit to whey is that it’s fast-absorbing. Per hour, between 8 and 10 grams of protein from whey is absorbed.
This is incredibly effective for the post-workout period when you want to start recovery as fast as possible. This not only allows for more time to recover between workouts, but it also switches your body from a catabolic state (tissue breakdown) to an anabolic state (tissue creating).
This is why whey protein is often seen as the best source of protein after a workout.
3. What is post workout catabolic state?
The body has two states: catabolic and anabolic. Catabolism is the process of breaking tissue down whilst anabolism refers to creating new tissue.
Catabolism is the primary state involved when we cut as our body is getting rid of fatty tissue whereas anabolism is the primary state when we bulk to build muscular tissue. Unfortunately, the two can’t exist at the same time.
However, catabolism doesn’t just occur during a cut, it also occurs when we’re training. When we hit the gym hard and push our muscles to the limit, muscle tissue gets broken and torn apart.
In order to switch our body back to becoming anabolic and adapting to the stimulus we’ve just given it, we need to revert it back to an anabolic state. This is exactly what post-workout supplements do.
References:
- Jordan, T; Effect of beta-alanine supplementation on the onset of blood lactate accumulation (OBLA) during treadmill running: Pre/post 2 treatment experimental design.; School of Family, Consumer, and Nutrition Sciences, Northern Illinois University; 2010; http://www.ncbi.nlm.nih.gov/pubmed/20482881
- Kraemer WJ, et al; The effects of L-carnitine L-tartrate supplementation on hormonal responses to resistance exercise and recovery.; Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/12930169
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