After crushing an enormous workout session, it's vital to replenish and re-energise your body with the best supplements to repair and grow damaged muscle tissue. When it comes to finding exactly what post-workout supplement your body needs, however, it can become needlessly complicated and extremely pricey fast.
Fad diet supplements, products that aren't scientifically backed, and harmful chemicals that hinder your health and fitness progress - getting your hands on the perfect post-workout recovery can be both infuriating and discouraging.
The best post-workout supplements at a glance:
• Best unflavoured creatine: MyProtein Creatine Monohydrate - View offer on Amazon.co.uk
• Best whey protein powder: Optimum Nutrition Gold Standard Whey Protein - View offer on Amazon.co.uk
• Best supplement for energy recovery: Applied Nutrition Carb X Cyclic Dextrin - View offer on Amazon.co.uk
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The best post-workout supplements of 2023
Best unflavoured creatine
If you're not a fan of flavoured creatine and want to create your own post-workout concoction - MyProtein's pure unflavoured creatine is the way to go.
Easy to mix, a ton of servings and made with high-quality ingredients - MyProtein's unflavoured creatine is perfect to use throughout the day, but it works especially well after a tough strength session.
Our advice, however, would be to take two servings rather than the admittedly small 3 grams of creatine suggested by MyProtein.
Pros
- A great number of servings
- Perfect for a post-workout drink
- Easy to mix
Cons
- Not a lot of creatine per serving
| Number of Servings: | 160 |
| Amount of Creatine Per Serving: | 3g |
| Additional Nutrients: | N/A |
| Available Flavours: | Blue raspberry, tropical V2 |
| Suitable For: | Vegans, vegetarians |
| Calories Per Serving: | Not specified |
- Customer review: "I currently work as a postman and will walk on average between 10-11 miles per day for 5 days a week. On work days I dilute 5g of the MyProtein Creatine in a 1-1.5l bottle of water and drink it throughout my shift. The creatine is quick and easy to dilute and it's tasteless.
"When taking creatine I notice a huge difference at the end of my shift in that my legs still feel much fresher and do not ache anywhere near as much when compared to the days when I have failed to take.
"I have been taking creatine regularly for over 12 months and have had no ill effects. With a physical job, taking creatine has been so beneficial that following a busy shift I still have the energy and strength to remain active for the rest of the day. I have even gone on to run 5km following work and my legs have been fine for work the following day.
"Having only used two brands, 'MyProtein' and 'USN Core Micronised Creatine', the USN Micronised Creatine does dilute slightly quicker in water but that is the only difference I noticed.
"I regularly choose MyProtein as it is available in 1 kg packs which I can then portion into smaller 200g tub for daily convenience, taking up less room in the kitchen and the remainder of the bag can be stored out of the way until I need to refill the pot."
Best whey protein powder
As fitness fanatics, we couldn't bring ourselves not to include Optimum Nutrition's protein powder. It boasts a blend of whey protein isolates, whey protein concentrate and whey peptides, ensuring a high-quality source of essential amino acids for muscle recovery and growth. What sets it apart is its commitment to purity, with minimal fats, sugars and carbs per serving.
Pros
- The absolute best-flavoured protein powder
- Packed with protein
- Also contains BCAA
Cons
- A small amount of servings per tub
| Number of Servings: | 29 |
| Amount of Protein Per Serving: | 24g |
| Additional Nutrients: | 5.5g BCAAs |
| Available Flavours: | Vanilla Ice Cream, Delicious Strawberry, French Vanilla Crème, Extreme Milk Chocolate |
| Suitable For: | Vegetarian |
| Calories Per Serving: | 116 |
- Tried and tested by Commercial Content Writer, Ryan Houghton: "Not only is Optimum Nutrition's Double Rich Chocolate protein packed with 24g of pure protein and 5.5g of BCAAs, but it's also absolutely delicious - which is a godsend when you're in the thick of a strict diet and exercise regimen.
"Easy to mix without any unappetizing lumps and bursting with the luscious, decadent flavour of Double Rich Chocolate, it's no wonder that it's the bestselling protein powder ever, it's a must-have for hardcore gym enthusiasts and beginners alike."
Best post-workout supplement for energy recovery
When training, the most overlooked supplement just has to be carbs. Many fitness enthusiasts steer clear of carbs because of their infamous weight-gaining capabilities, but not all carbs are bad for you.
Cyclic dextrin carbohydrates are highly branched, complex carbs that are quickly used up by muscles to fuel growth and replenish stores of glycogen for your next workout, making sure you truly give it your all in your future sessions.
Affordable, plenty of doses, a powerful and instant source of explosive energy - Applied Nutrition has made one of the greatest post-workout supplements on the market that's absolutely worth a try.
Pros
- Incredibly strong post-workout boost
- Great for muscle growth
- Can be taken before or after a workout
Cons
- Not suitable for users attempting to lose weight
| Number of Servings: | 48 |
| Amount of Carbs Per Serving: | 25g |
| Additional Nutrients: | N/A |
| Available Flavours: | Fruit Burst, Orange Burst, Unflavoured |
| Suitable For: | Vegans, vegetarians |
- Customer review: "I love this Applied Nutrition powder as an Intra workout drink that I mix with flavoured EAAs. It gives me the energy to train intensely for 60 to 90 mins. It digests perfectly with no bloating and helps me perform at my best."
Best BCAA post-workout supplement
BCAAs are an essential amino acid that you can only get through food and supplements, but it is vital in building a strong, muscular physique.
While eating meat is a good source of BCAAs, for vegans and vegetarians, that option just isn't there. Enter, Iron Labs' BCAA - containing all the essential amino acids for huge gains or even the prevention of muscle loss (which can happen if you're daily routine isn't particularly active).
IronLab's BCAA capsules are great for regulating muscle growth and easing post-workout fatigue, they're easy to swallow, and the benefits are, while not immediately noticeable - definitely worth experiencing.
Pros
- Great for more enhanced muscle growth
- Excellent for vegans
- Can be taken throughout the day
Cons
- Not a huge dose
| Number of Servings: | 30 |
| Amount of BCAAs Per Serving: | 3g |
| Additional Nutrients: | Vitamin D, Vitamin B6, chromium |
| Suitable For: | Vegans, vegetarians |
- Customer review: "I’m a 48-year-old who started exercising again around 8 months ago. Given my age and a lack of any fitness activities for a couple of decades, I need any edge I can find. I’m also trying to lose fat at the same time as building muscle – a tough ask at any age.
"I have found that BCAA’s do give me a definite boost whilst exercising and seem to help with recovery (a little less aching the following day). They also seem to be allowing me to gain muscle whilst watching my calorie intake (the two don’t naturally fit together). The pills are quite on the large side, but convenient and easy to swallow.
"Whilst it’s very difficult for any individual to be certain that it’s a supplement allowing them to achieve their goals, I do feel that this has made a tangible difference to me and I’ll be ordering more."
Best mass gainer
If you're struggling to see any significant gains, you might not be getting enough calories or protein for major muscle growth - enter USN's Chocolate mass gainer.
Containing a staggering 60g of protein, over 5,400mg of creatine and over 1,000 calories - USN's ultimate mass gainer has to be one of the best post-workout supplements on the market for incredible progress.
If you struggle to maintain mass, USN's Mass Gainer is the perfect answer.
Pros
- Perfect for rapid muscle gain
- Tasty flavour
- Included creatine for increased muscle growth
Cons
- Not a lot of servings, even in 6kg pack
| Number of Servings: | 20 servings |
| Amount of Protein Per Serving: | 60g |
| Additional Nutrients: | 5400mg creatine |
| Available Flavours: | Strawberry, Vanilla |
| Suitable for: | Vegetarians |
| Calories Per Serving: | 1,160 |
- Customer review: "I've used this USN product for a while now as in my experience with consistency of consumption, gains are much more pronounced than before or with any other protein shakes. However, I do recommend to blend it with Optimum Nutrition's Creatine Monohydrate (about 10g/shake) and their Gold Standard Whey Protein Powder which are dense in protein."
Best flavoured creatine
When it comes to the most effective post-workout supplements you can possibly take - creatine has to be up there.
Many gym newbies make the mistake of purchasing unflavoured creatine and simply chugging it with gallons of water before a workout - leaving you bloated, uncomfortable and unlikely to try it again, but no more. Warrior Creatine comes in various fantastic flavours that give you a tasty punch of energy while also aiding in your gains during rest days.
Creatine is also an incredibly versatile supplement and can be taken before or after a workout - so you're not taking tonnes of supplements at once.
Pros
- Powerful muscle growth boost
- Great flavours
- Can be taken any time of the day
Cons
- Best not mixed with other drinks
| Number of Servings: | 60 |
| Amount of Creatine Per Serving: | 4.5g |
| Additional Nutrients: | N/A |
| Available Flavours: | Blazin' Berry, Blue Raspberry, Savage Strawberry, Unflavoured |
| Suitable For: | Vegetarians, vegans |
| Calories Per Serving: | Not specified |
- Customer review: "The Warrior Creatine Powder is good value for money. Dissolves well. I take it either with orange juice or mixed with my protein shake. I'd personally advise you not to do a loading phase and just wait for the results; 2 or 3 weeks and you'll feel you recover faster and can pump more weight. I've loaded before (with another product) and I was crapping left right and centre. If you want a flavoured drink get a bubble tea.
"You just need creatine and protein if you want to get pumped. Take care of your body and don't feed it poison. The most important muscle is your brain and creatine is proven to help with that too."
Best vegan protein powder
If you're looking to make some big leaps with muscle growth while retaining a vegan lifestyle, it can be incredibly difficult to acquire the amount of protein your body needs, Vegolife protein powder puts an end to this common issue.
Loaded with 21 grams of protein, alongside green tea and acai berry extract for an antioxidant boost - this vegan protein powder is a great-tasting, powerful post-workout protein that's also great value, making it one of the best choices for vegan gymgoers available.
Pros
- Fantastic vegan alternative
- Great flavour
- High protein content
Cons
- Not as protein-packed as a vegetarian alternative
| Number of Servings: | 33 |
| Amount of Protein Per Serving: | 21g |
| Additional Nutrients: | 9 complete amino acids, green tea and acai berry |
| Available Flavours: | N/A |
| Suitable For: | vegans, vegetarians |
- Customer review: "Was in search of a vegan protein shake that does not contain Vitamin A as that interacts with a current medication I am taking. So happy I found this Vegolife one, it is in no way sandy and mixes nicely!
"I have tried both the chocolate and mixed berry flavours. They are both tasty. The chocolate one is really super thick so I recommend adding more water until it's to your liking! The mixed berry one I recommend adding a bit less water as it is a much thinner mix.
"These protein shakes do have a bit of caffeine in it but nothing too strong, it gives me the perfect energy boost needed for after my workouts! The calories to protein to carbs ratio is competitive, especially for a vegan protein shake! With these shakes I do not find them to be overly sweet or leave a horrible after taste!
"All in all I do highly recommend. Also if you prefer your protein shakes to be thick I recommend the chocolate!"
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Best post workout protein snack
Sometimes, getting enough protein in your meals is - to put it bluntly, a complete nightmare. Many foods with plenty of protein tend also to be full of salt, fat and an excess of carbohydrates (and not the good kind).
Grenade's high protein bar simply has to be one the best quick-fix protein supplements on the market right now, not only because of its whopping 23 grams of protein but also because of the great variety of flavours.
Low carb, low sugar, and incredibly filling - Grenade is known for its excellent supplements, but its protein bars just take the cake.
Pros
- Fantastic flavour
- Packed with protein
- A great alternative to protein shakes
Cons
- Some reviewers say the bars have a little bit of an aftertaste
| Number of Servings: | 12 |
| Amount of Protein Per Serving: | 23g |
| Additional Nutrients: | N/A |
| Available Flavours: | Birthday Cake, Caramel Chaos, Dark Chocolate Mint, Jaffa Quake, Peanut Nutter, White Chocolate Cookie |
| Suitable For: | Non-vegetarians |
| Calories Per Serving: | 214 |
- Customer review: "Lush tasting Grenade bar, has the usual protein bar kind of aftertaste so if you don’t like that then don’t bother. Better than any other protein bar out there in my opinion. Also they look great in the box on the kitchen side (silly but my OCD loves things like that)."
Best keto-friendly protein snack
Delicious, light, and filled with protein - The Curators' protein pork puffs are the answer to those endless snack cravings while dieting.
Made of 95 per cent pork rind, the Curators use fantastic ingredients to make a simply mouth-watering snack that's genuinely hard to top.
Its excellent quality does come at a price, however - they're fairly expensive at around £19 per multipack, and yet for great flavour, crunch and that incredible amount of protein - they're still absolutely worth it.
Pros
- Delicious flavour
- Perfect for keto diets
- Low calories
Cons
- Packaging can't be recycled
| Number of Servings: | 20 |
| Amount of Protein Per Serving: | 18g |
| Additional Nutrients: | N/A |
| Available Flavours: | Bacon, Cheese, Smoky Bacon, Sweet Chilli BBQ, Salted, Salt and Vinegar |
| Suitable For: | Non-vegetarians, keto diet |
| Calories Per Serving: | 121 |
- Customer review: "Now these Pork Puffs are the perfect snack if you eat clean and train. They are full of protein and are so much healthier than normal pork scratchings. They are very tasty and gluten free too. My only negative is they are so expensive especially if you have at least a packet a day like me. I would recommend people do at least try these."
Best vegan high-protein snack
Despite the protein snack market being largely non-vegan, every now and then, you find vegan protein snacks that aren't just a glorified trail mix - they're actually delicious, packed with nutrition and fill you up.
Chia Charge's vegan protein bar is perfect for a big energy boost after a workout, as well as recharging and repairing muscles after a heavy pump.
Flavour, power, nutrition - it's an all-around perfect post-workout snack for vegans and even non-vegans.
Pros
- Great source of protein
- Filled with omega 3
- Delicious flavour
Cons
- Lots of sugar and fat
| Number of Servings: | 10 |
| Amount of Protein Per Serving: | 20g |
| Additional Nutrients: | High fibre, high carbs, omega 3 |
| Available Flavours: | Cocoa, Jaffa Cake, Salted Caramel |
| Suitable For: | Vegans, vegetarians |
| Calories Per Serving: | 271 |
- Customer review: "Super tasty and filling. Great macros. I was expecting there to be a catch - maybe there would be loads of processed ingredients? but there's not! These are gonna become a regular in our household! I highly recommend these Chia Charge Protein Bars."
FAQs
What's the best post-workout supplements?
While there isn't a definitive 'ultimate' post-workout supplement, there are definite stand-outs.
A personal favourite of bodybuilders and athletes for many years has been protein powder - simple, delicious, effective at huge muscle growth, it's really the ultimate power-up after a tough gym session.
Are post-workout supplements worth it?
Post-workouts are more than worth it - they're essential for healthy exercise and muscle gains. An increase in nutrients boosts muscular growth whilst also easing aches and pains - allowing you to jump into your next workout with ease.
What is the most important nutrient for post-workout?
There are many excellent nutrients that you can start to introduce into your workout routine to boost muscle growth and give yourself a much more comfortable rest day, but by far, the most important nutrient you need is protein.
Protein is absolutely crucial for muscle repair and growth simply because muscle is protein. When you train hard, you are putting muscles under stress and slightly damaging the tissue - these are known as micro muscle tears - which sound scary but are necessary for the process of muscle growth.
Your body repairs these muscle tears with the new protein you've consumed, among other nutrients, repairing the damaged muscle fibre and causing them to grow.
What else is important for post-workout repair?
Another post-workout nutrient that is crucial is carbohydrates - you may be surprised by this, but yes - not all carbs are bad.
While exercising, your muscles deplete their supply of glycogen - the body's stored energy used for intense activities. Once your workout is over, your muscles are largely depleted of glycogen, which is not only important for future gym sessions - it's also essential for muscle repair.
Another popular post-workout supplement is creatine, which is a naturally occurring amino acid. Many athletes take creatine post-workout to increase lean muscle mass and muscular strength - which appears to work more effectively after an intense session. Creatine is one of the most science-backed pre-workouts you can buy. It can also be used as a pre-workout due to its energising and endurance-promoting qualities.
Pale skin, fatigue and feeling thin nails are all signs of iron deficiency, if you have any of these symptoms, it might be worth trying to introduce some iron into your diet - here are the best iron supplements from across the web.
How do I prevent bloating after taking post-workout?
First, you should hydrate well, avoiding sugary drinks and food that would further increase bloating. Don't gulp water, instead, take small sips to avoid being even more uncomfortable. You may also be experiencing stomach issues in reaction to certain ingredients, we'd suggest potentially trying some alternatives or consulting your doctor.
Ryan Houghton is a tech product writer and reviewer for What's The Best, specialising in PCs, smart tech, televisions and gaming. He also writes for Empire Online.